4 foods to include when you have ADHD.
Struggling with ADHD? You know, switching up your diet can play a huge part in how you feel. Alongside treatment and lifestyle tweaks, the foods you eat can really help to improve your mood, focus and attention, memory and energy.
Ready to make some tasty changes that may also help your ADHD?
Here are four amazing foods that I often recommend to my clients to include in their diet to help manage their ADHD.
Eggs
Eggs are a superstar when it comes to foods to include in your diet if you have ADHD. Eggs are packed with an essential nutrient called Choline. Choline is a precursor to Aceytlcholine, a neurotransmittter, which plays an important role in in memory, attention and regulation of mood so perfect for adding to your diet to support ADHD. The Choline content of eggs is such that 2 eggs can provide approximately half of your daily requirement of Choline.To really benefit from Eggs, why not have eggs done your favourite way (poached, fried or scrambled) for breakfast with avocado on spelt, wholegrain or sourdough toast, have french toast or buy a quiche from the supermarket ( remember, you don’t have to make everything from scratch. There are healthier supermarket options out there!) or have french toast.
2. Cold water fish; Salmon, mackerel and Sardines.
Cold water fish such as Salmon, Sardines and Salmon are loaded with protein and omega 3 fatty acids meaning it is such an important addition to any ADHD diet. It may help improve your focus and concentration as well as having anti - inflammatory benefits which are incredibly important for ADHD. People with ADHD often has higher levels of neuroinflammation than their neurotypical peers and this plays a big part in severity of ADHD symptoms.
To incorporate fish into your diet, try having a one pan salmon bake for dinner ( done in under 30 mins) or making a double batch of salmon patties that you can eat all week.
3. Complex carbohydrates in the form of starchy vegetables.
When you eat carbohydrates your body releases the hormone, Insulin. Insulin helps your body move sugar from the bloodstream into the cells. When you eat simple carbohydrates such as white bread, pasta and pastries, there is a surge of Insulin which releases the sugars quickly resulting in large spikes in glucose levels. For people with ADHD, this means mood swings and irritability, poor focus and concentration, and poor attention.
Eating complex carbohydrates in the form of starchy vegetables such as carrot, sweet potato, eggplant, green beans, peppers, lettuce, tomatoes not only tastes good but also comes with loads of benefits like stabilising blood glucose levels, as the Insulin is released at a steadier rate meaning more stable blood glucose levels and less irritability, better mood and improved focus and concentration, so is especially useful for ADHD.
If you're looking for ways to incorporate starchy vegetables into your diet, try roasting a tray of vegetables on the weekend to have in salads throughout the week or add some grated sweet potato to some scrambled eggs or an omelette in the morning.
4. Nuts and seeds
Nuts and seeds provide protein, fats and a myriad of minerals which are essential for optimising brain function for people with ADHD. Not only that, but it provides fibre that feeds a healthy gut which in turn supports the gut brain - axis, a crucial component in ADHD management.
Try carrying a little container of nuts and seeds in your bag to snack on or adding some cashews and hemp seeds or pumpkin seeds to a morning smoothie ( this is especially helpful if you don’t love the taste as the taste can be hidden in the deliciousness of your smoothie) I love nuts and seeds because of their versatility.
Managing ADHD means looking at the big picture, and your diet is a huge part of that picture. By adding these 4 simple foods to your daily meals, you're not just eating better; you're living better.
Start experimenting to discover tasty, healthful ways to enjoy these foods every day.
Got questions or need personalised advice on your diet? Feel free to reach out or follow me over on my socials for useful tips from someone who lives ADHD!
Jules