How Nutrition Can Support Your Child With ADHD

Protein

Protein is found in foods such as eggs, meat and beans. Proteins prevent rises in blood sugar which can lead to poor concentration and distractibility. Proteins also support brain chemicals, with alertness, organisation and motivation and can also help to build strength.

Carbohydrates

Carbohydrates are found in foods like sweet potatoes, chickpeas and whole grains. These are our bodies’ main source of energy. Processed or refined carbohydrates impact concentration and can make us feel tired. Complex carbs also release energy slowly, giving us a nice supply of energy throughout the day, promoting alertness and the ability to focus.

Iron

Iron is found in foods like nuts, spinach and broccoli It is scientifically proven that children with ADHD have 50% less iron in their bodies. Not having enough iron in our bodies can make us feel tired, and affect our memory. Eating foods that are rich in iron can help our brains to focus and concentrate.

Fatty Acids

Omega-3 fatty acids are found in foods, such as fish and flaxseed, and in dietary supplements, such as fish oil. Fatty acids pass messages around the brain that support concentration and impulsivity.

Magnesium

Magnesium is often found in foods such as leafy greens, seeds, bananas and dark chocolate. Children with ADHD are known to have lower levels of magnesium in their bodies. Magnesium lowers stress levels, improves focus, promotes better sleep and helps us to stay happy. It can also reduce hyperactive behaviours.

Zinc

Foods like eggs, wholewheat breads, and Greek Yoghurt contain Zinc. Zinc helps to protect us against harmful bacteria and germs. If ADHD bodies don’t get the correct amount of zinc, they can have difficulties in concentration.

Water

We need around 2 litres of water a day. Drinking a glass of water before taking a test or a working task allows the brain to recharge and improve our cognitive skills, making it more focused and attentive.

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