Foods to support the ADHD brain

Foods to support the ADHD brain

Living with ADHD can present unique challenges, especially when it comes to maintaining focus and concentration. While medication and therapy are common treatments, incorporating certain foods into your diet can also make a positive impact on brain function.   

Try our Brain health meal plan to support your needs. 

There is certainly an increase in awareness around ADHD due to social media and famous "influencers with ADHD being out and open.

Hopefully this amounts to a reduction in overall stigma and a pride in having a spicy brain!

Here are some foods that can help support the ADHD brain:

1. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are essential for brain health. These fatty acids have been shown to improve focus and concentration, making them a great addition to the diet of someone with ADHD.

Try our SALMON PESTO PASTA

2. Berries

Blueberries, strawberries, and other berries are packed with antioxidants and vitamins that can help improve brain function. They also have a low glycemic index, which means they provide a steady source of energy without causing spikes in blood sugar levels.

Try our Mixed berry greek yogurt

3. Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds are all excellent sources of nutrients that support brain health. These foods are high in omega-3 fatty acids, antioxidants, and protein, making them a great snack option for someone with ADHD.

Try our Trail mix recipe

4. Leafy Greens

Spinach, kale, and other leafy greens are rich in vitamins, minerals, and antioxidants that support brain function. These vegetables are also high in fiber, which can help regulate blood sugar levels and improve focus and concentration.

So many amazing mixed green salads on Zing Wellbeing meal plans.

5. Whole Grains

Whole grains like quinoa, brown rice, and oats are a good source of complex carbohydrates, which provide a steady source of energy for the brain. These foods also contain fiber, vitamins, and minerals that support overall brain health.

6. Lean Proteins

Lean proteins like chicken, turkey, and tofu are important for brain function, as they provide the building blocks for neurotransmitters like dopamine and serotonin.

Including lean proteins in your diet can help improve focus, concentration, and mood.

By incorporating these foods into your diet, you can help support your ADHD brain and improve your focus and concentration. Remember, a balanced diet, regular exercise, and plenty of sleep are all important factors in managing ADHD symptoms. 

We have delicious tofu, fish, turkey, beef and chicken recipes across all our Zing Wellbeing meal plans! 

Menopause and ADHD

Lastly, menopause and reduced estrogen levels can lead to worsening procrastination and time management habits, memory problems, feelings of being overwhelmed and greater overall disorganization.

Addressing possible underlying drivers such as hormonal imbalance, gut barrier dysfunction, restoring gut-brain axis, addressing appetite and stabilising blood sugar levels as well as reducing neuro-inflammation and restoring neurotransmitter balance may assist our females with ADHD of all ages.

We can also look to correct any nutrient deficiencies and address under or over eating with nutritional intervention and dietary support. Lastly, lifestyle tools such as sleep hygiene and exercise can greatly assist in many ways. Understanding and support are key to changing the landscape of female ADHD.

Brain Smoothie packed with healthy goodness

This brain smoothie is jammed with all the best medicinal food ingredients from brain boosting to immune bolstering, as well as being nutrient dense, blood sugar balancing, liver cleansing, alkalizing and full of antioxidants.  

Ingredients 

  • 1/2 avocado

  • 2 tbsp pepitas 
  • 2 tbsp walnuts
  • 100 g kale
  • 100g blueberries  
  • 3 stalks of parsley with the full stems left on

  • 1/4 of a small lemon with skin on

  • 3 tbsp full fat greek yoghurt 
  • Water as needed to blend

Optional add a serve of protein powder.

Method 

Blend all ingredients up together adding a small amount of water until it is desired consistency. 

Nutritional value

  • 517 Kcal 
  • 21g Protein 
  • 36g Fat 
  • 40g Carbs
  • 16.2 Fibre
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