By: Sid Bidare
ADHD and ADD – the optimal diet to minimize symptoms. Around 6.1 million children in the US have been diagnosed with ADD or ADHD (attention deficit hyperactivity disorder). With that in mind, it is vital to understand the makings of a healthy diet to minimize the effects of ADHD and ADD symptoms. Eating certain foods can have beneficial effects on ADHD and ADD symptoms, while deficiencies in certain types of foods can worsen the symptoms of ADHD and ADD. Foods rich in protein, such as beef and fish, are utilized by the body to create neurotransmitters. Neurotransmitters are vital to brain function as they are the chemicals your brain uses to communicate with itself and other parts of the nervous system, enabling you to think, act, and feel. Laura Stevens, a nutritionist at Perdue, writes, "Because the body makes brain-awakening neurotransmitters when you eat protein, start your day with a breakfast that includes it". In addition, protein can counteract surges in blood sugar, which are particularly detrimental to people with ADHD and ADD. In addition to protein, a healthy supply of vitamins and minerals can counteract the effects of ADHD. Specifically, Zinc regulates the release of the Neurotransmitter Dopamine and creates methylphenidate, which hinders the impact of ADHD. Iron is also a crucial mineral. One study showed that ferritin levels (a measure of iron stores) to be low in 84 percent of children with ADHD compared to 18 percent of the control group. Low iron levels correlate with cognitive deficits and severe ADHD. Lastly, Omega 3 fatty acids, primarily found in fish, can manage ADHD symptoms. Studies have shown a group of ADHD children aged 8-18 who took fish oil daily. Within six months, there was a noticeable decrease in ADHD symptoms in 25 percent of the children. Another study demonstrated that Omega 3s tend to break down more readily in the bodies of patients with ADHD than those without the condition. People with ADHD who have low blood levels of Omega 3s will show the biggest improvement in mental focus and cognitive function.
Equally as important as constructing the proper diet, avoiding certain foods is vital to managing these symptoms of ADHD. Firstly, sugar can exacerbate the effects of ADHD by distracting and decreasing children's attention span. Considering this, what is the best diet for an ADHD patient? I will preface this by saying the best diet is the one your doctor creates for you, but some good diets are anything that has copious proteins and vegetables, as well as minimizing adverse sugar. Lastly, consuming every food, even protein or vegetables, is essential in moderation. With a healthy diet, children can best reduce the prevalence of their ADHD symptoms without using medicine, setting them up for success.
Bibliography
ADDitude Editors. (2023, June 28). ADHD statistics: New ADD facts and research. ADDitude. https://www.additudemag.com/statistics-of-adhd/#:~:text=About%206.1%20million%20children%20in,Control%20and%20Prevention%20(CDC)
Grabmeier, J. E. (2022, May 19). Diet plays a key role in ADHD symptoms in children. Diet plays a key role in ADHD symptoms in children. https://news.osu.edu/diet-plays-key-role-in-adhd-symptoms-in-children/
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