Parents of children with ADHD are being urged to add these 8 expert-recommended foods that support focus, mood and brain health - Netmums
While of course diet alone can’t cure ADHD inchildren, a healthy, balanced way of eating can help manage symptoms by stabilising energy,moodand concentration. We asked Dr Rachel Gow, a nutritional. . .
While of course diet alone can’t cure ADHD inchildren, a healthy, balanced way of eating can help manage symptoms by stabilising energy,moodand concentration. We asked Dr Rachel Gow, a nutritional neuroscientist and child neuropsychologist, to outline the best foods for children with ADHD and the reasons why they may help. Dr Gow is a leading expert in ADHD and the author ofSmart Foods for ADHD and Brain Health: How Nutrition Influences Cognitive Function, Behaviour and Mood. Here are her top picks…1. EggsWhy they may helpEgg yolks are packed with a nutrient called choline, which is vital for healthy brain development. Eggs help the brain make a chemical messenger called acetylcholine, which influences attention, learning and memory. An ideal breakfast, eggs provide plenty of protein, helping your child to feel fuller for longer and maintain steady energy levels all morning. They're also rich in iodine, vitamin B12 and selenium, which all play important roles in healthy brain function. Recipe ideasEggs can be scrambled, boiled, poached or whisked with chopped vegetables and baked in muffin tins. You could add spinach, peas, peppers or small pieces of turkey. 2. Salmon© ShutterstockWhy it may helpSalmon is one of the best ADHD 'smart foods'. It’s a rich source of omega-3 fats, particularly EPA and DHA, which are essential building blocks for the brain. These healthy fats help brain cells communicate efficiently with each other and have been linked to better attention, focus and emotional regulation in clinical studies. Research has consistently found that many children with ADHD have lower levels of omega-3s than their peers, suggesting increasing intake could potentially improve concentration and behaviour in some children. Salmon also supplies protein, vitamin D and vitamin B12 to support healthy growth. Recipe ideasMix cooked salmon with mashed sweet potato and an egg, shape into bite-sized fishcakes and bake until golden. They're perfect for lunchboxes, picnics or an easy family dinner. 3. BerriesWhy they may helpBlueberries, blackberries, raspberries, strawberries and cherries are all rich in natural plant compounds that help protect brain cells from everyday wear and tear. They also support healthy blood flow to the brain and may help with attention, memory and executive function. Studies have found that blueberries in particular can improve thinking skills in children. Cherries may offer an extra bonus because they naturally contain small amounts of melatonin and other plant compounds involved in the body’s sleep-wake cycle, which could help children who find it difficult to settle at night. Recipe ideasBlend blueberries, strawberries, raspberries and blackberries with Greek yoghurt for a delicious breakfast smoothie. You could also stir berries into porridge or freeze them into homemade ice lollies. 4. Greek yoghurt© ediebloomWhy it may helpGreek yoghurt is an excellent source of protein, calcium, iodine, potassium and vitamin B12. Due to its traditional straining process, it provides around twice the protein of normal yogurt. However, it’s naturally lower in sugars and carbohydrates. Protein supplies the amino acids needed to build many of the brain’s chemical messengers. Iodine supports healthy brain development and physical growth, while calcium helps nerve cells to communicate. Low iodine is linked to poorer academic performance. Gut health is important for everyone, but especially for children with ADHD, as the gut and brain are closely linked. The gut needs fibre, prebiotics and probiotics. Greek yoghurt is an excellent source of probiotics – the live, beneficial bacteria that help maintain a healthy gut environment. This is important for a healthy brain because around 90% of the body’s serotonin production (the neurotransmitter that helps balance mood and sleep) is made by specialist cells in the lining of the gut. Recipe ideasWhisk plain Greek yoghurt with puréed berries and freeze in lolly moulds to make a cooling summer treat with no added sugar. 5. TurkeyWhy it may helpTurkey is rich in protein and contains tryptophan, an amino acid the body uses to make serotonin, a neurotransmitter which helps to regulate mood. Serotonin is also used to produce melatonin, the hormone that helps control sleep. This is particularly relevant because children with ADHD can struggle with emotional regulation and experience difficulties falling asleep or waking during the night. Turkey also provides iron, zinc, selenium and B vitamins, which are required for healthy function of the nervous system. A systematic review article indicated that tryptophan interventions may help reduce reactive aggression in ADHD too. Recipe ideasHomemade turkey patties are a simple, child-friendly dinner. Mix turkey mince with egg, herbs and finely grated carrot or courgette. Then shape them into small patties and bake. 6. Black beans© ShutterstockWhy they may helpBlack beans are a rich source of antioxidants and magnesium, which is essential for healthy brain function. In fact, low levels of magnesium are linked to fatigue, mood swings, irritability, sleep issues and poor concentration. Several studies have found lower than average magnesium levels in children with ADHD. Magnesium is also important for muscle relaxation, which can be helpful for children who feel physically restless at night. Recipe ideasAdd black beans to a mild chilli with tomatoes, peppers and sweetcorn. Serve with brown rice and grated cheese or plain Greek yoghurt. They can also be mashed, flattened and added to patties. 7. Broccoli© Reworld MediaWhy it may helpBroccoli and other dark green veg, such as spinach and kale, are packed with nutrients that help support a healthy brain, including folate, vitamin C, magnesium and fibre. Folate helps the body make new cells and supports normal brain development. Vitamin C meanwhile protects cells and helps the body to absorb iron. More broadly, research suggests that children whose diets include plenty of vegetables, fruit, beans, fish and other whole foods tend to have fewer ADHD symptoms than those who eat a large amount of highly processed foods. Recipe ideasRoast broccoli until the edges are slightly crisp, then stir it into pasta sauces. You could also finely chop it into egg muffins, savoury fritters or turkey burgers. If your child is a fussy eater, try serving it roasted, steamed or blended to find which texture they prefer. 8. Lean beefWhy it may helpFor meat-eaters, lean beef is an excellent source of haem iron, the form of iron that’s most easily absorbed by the body. Iron does far more than just carry oxygen around the body though. It's also needed to make dopamine, the neurotransmitter linked to attention, motivation and learning. Research has repeatedly found that some children with ADHD have lower iron stores than those without the condition. Iron is also important for sleep, as low iron levels are associated with restless legs syndrome, which can disrupt sleep and affect daytime concentration and mood. Recipe ideasServe thin strips of lean beef with vegetables and noodles (either soba, wholewheat, brown rice, chickpea or lentil noodles). Always pair foods containing iron with vitamin C-rich foods such as peppers, broccoli, tomatoes, kiwi, berries or orange segments, because vitamin C helps the body to absorb iron. Dr Rachel Gow is part ofThe Chirpy Collective– a panel of experts offering parents advice on topics such as food, sleep, exercise and emotional resilience, brought together by youth mental wellbeing brandChirpy.