Nature optimized

The ADHD Diet

Nature optimized

So, what’s your menu look like?  Lean and mean?  A little more on the “comfort food” side?  Either way, I’m with you!  And when do you eat those foods?  On your own?  Socially?  Where eating’s concerned, the what is often influenced by the when.  To be honest, our eating habits are swayed by a bunch of different factors.  But although there are a number of reasons why we eat what we do, the body only recognizes our food choices in one of two categories: 1) as a nutrient that improves cellular function, or 2) as a toxin that impairs it.  Biochemically, there isn’t an in-between.  Our food choices are either good or bad.

The evidence of how food and lifestyle choices affect our overall health has been vigorously studied, whether we’re discussing ADD/ADHD, cancer, diabetes, or one of many other diseases.  Our diets have a substantial effect on the body's chemistry, be it in the stomach, the blood stream, or the brain.  

Food and Lifestyle Choices

The ADHD Diet

Nature optimized

Multiple studies and scientific evidence show a strong relationship between ADHD and our nutritional status and food choices.  And the verdict is in: treating ADD/ADHD with nutrition results in significant improvement of symptoms.  There’s plenty of evidence that ADD/ADHDers are often deficient in a number of essential vitamins, minerals, and fats.  This list includes magnesium, the B-complex vitamins, iron, zinc, omega-3 fatty acids, important amino acids, neurotransmitter precursors, and a number of other powerful brain nutrients.  Now you know why we came up with Pure Clarity . . . to help you get the essential nutrients you need for optimal brain and body function.  (link to Pure Clarity site).So, besides finding help with a supplement, what should you be getting in your daily diet to reduce the effects of ADD/ADHD?  Ideally, the diet you’re looking for should help the brain work better and lessen challenging symptoms.  Here’s what should be included: It’s important to maintain an all-natural, well-balanced diet that includes vegetables, complex carbohydrates, fruit, and foods rich in protein.

Essential Nutrients Needed

The ADHD Diet

Nature optimized

Choose breakfast wisely.  After sleeping through the night, you should be mindful to start your day eating foods that will give you energy and focus.  When breakfast consists of eating sugar-packed foods like most colorful breakfast cereals, Pop-Tarts, or pancakes and waffles loaded with sweetened syrup, you’re setting yourself up for disaster because your blood sugar levels are about to go on a colossal roller coaster ride.  Those levels will take an immediate spike (woo hoo!), but then crash below optimal levels not long after.  This impacts your ability to stay focused, attentive, and balanced.  Go after foods (like the ones we recommend below) that stabilize blood sugar and prevent blood sugar spikes.Eat protein-rich foods.  Protein plays an important role in stabilizing blood sugar throughout the day, so preparing a healthy serving of foods rich in protein will help you stay balanced and more focused for hours.  Another reason to ensure your protein levels are high is that protein breaks down to important amino acids that are used by the brain to make neurotransmitters.  Neurotransmitters are the chemicals released in the brain to communicate and tell your body how to feel and what to do.

Eating Breakfast

The ADHD Diet

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High protein sources: eggs, beans, nuts, seeds and nut butters, yogurt, cottage cheese, quinoa and other whole grains, protein smoothies, and a number of fruits and vegetables (avocado, broccoli, spinach, kale, peas, apples, grape, onions, etc). Notice that I steered away from listing a lot of animal sources of protein.  Include animal sources in your diet occasionally, but focus on plant-based protein for your daily needs.  Animal proteins tend to be harder for your body to digest and process, and usually come with a higher fat penalty.  Speaking of . . .Eat healthy fats.  Dietary fat is necessary for a healthy body and brain.  Like all foods, there are different categories of fats.  You should be focusing on getting healthy unsaturated fats in your diet (namely omega-3 fats) and steering far, far away from the dreaded trans fats that are in most processed and quick-to-make foods. Sources of omega-3 fatty acids include flax and chia seeds, walnuts, fish, dark green leafy vegetables, cauliflower, cabbage, brussels sprouts, kidney and black beans, edamame, and pasture-raised grass-fed meats.  Fruit sources include blackberries, raspberries, strawberries, and cherries, to name a few.

High Protein Foods

The ADHD Diet

Nature optimized

Focus on nutrient-rich foods high in vitamins and minerals. ADD/ADHD has been linked to a number of vitamin and mineral deficiencies, including magnesium, iron, B-complex vitamins, etc. Being mindful to include these in your diet is crucial for your body to feel and function at its best. Fruits and vegetables are convenient options that often need little or no preparation. Eat foods that are brightly colored and create a rainbow– blueberries, oranges, watermelon, grapes, avocado, tomatoes, carrots, cauliflower, corn, etc. Cut back on sugar and processed foods. Eliminate as much processed food in your kitchen as possible, especially anything with high fructose corn syrup, additives, and/or chemicals.  These types of foods may have an adverse impact on activity and attention in children because they are artificial and have inflammatory effects on the brain and body. Candy, cheese puffs, fruit punches, and even Gatorade are common examples of foods containing artificial dyes and preservatives.  There are countless other artificially colored and flavored foods, so take a few minutes to review ingredients before putting them in your grocery cart. Food is wonderful. It can be and should be a source of energy, health, and just plain fun!  Experiment with healthy eating, and find out for yourself how beneficial

Nutrient Rich Foods

The ADHD Diet