Written by Vera Coetsee, Health and Nutrition Coach
10 Mar 2025
Eating a balanced diet rich in specific nutrients can play a crucial role in managing ADHD symptoms. Research suggests that certain foods may help improve focus, enhance memory, and stabilise mood. By incorporating brain-boosting foods into daily meals, individuals with ADHD can support their cognitive function and overall well-being.
What is ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterised by patterns of inattention, hyperactivity, and impulsivity that can interfere with daily functioning and development. It often manifests in childhood, though symptoms can persist into adulthood. Individuals with ADHD may struggle to maintain focus, follow through on tasks, and manage their impulses, leading to challenges in academic, professional, and social settings.
Best Foods for ADHD
A focus should be placed on eating whole foods. Whole foods are beneficial for ADHD because they are nutrient-dense, provide stable energy levels, reduce exposure to harmful additives, and support balanced blood sugar, all of which can enhance cognitive function and emotional well-being.
- Fatty Fish – Rich in omega-3 fatty acids, such as DHA and EPA, fatty fish like salmon, mackerel, and sardines are known to promote brain health and improve cognitive function. Omega-3s are a vital part of all cell membranes. Specifically, they give your body energy, plus, are responsible for many functions in the heart, endocrine and immune system, blood vessels, and lungs.
- Nuts and Seeds – Walnuts, flaxseeds, and chia seeds are excellent sources of omega-3s and antioxidants, which can support brain function and reduce inflammation.
- Berries – Blueberries, strawberries, and blackberries are packed with antioxidants and vitamins that may enhance memory and overall brain health.
- Whole Grains – Foods like oats, brown rice, and whole-grain bread provide essential nutrients and steady energy, helping to maintain focus and concentration.
- Leafy Greens – Vegetables like spinach, kale, and broccoli are rich in vitamins and minerals, including folate, which is important for brain health.
- Lean Protein Sources – Incorporating lean meats, poultry, beans, and legumes into meals can provide the amino acids necessary for neurotransmitter production, aiding in mood regulation.
- Avocados – Rich in healthy fats and fiber, avocados can support healthy blood flow to the brain, enhancing cognitive function.
Foods to Avoid
To control ADHD symptoms, avoid the foods below.
- Fried foods
- Food additives such as artificial colors
- High fructose corn syrup
- Other processed sugar, even table sugar
Incorporating these foods into a balanced diet may help support cognitive function and overall well-being for individuals with ADHD. If you need support with your brain health, or would like to learn more about our ADHD support services, make an appointment at our clinic here.
Sources:
Patrick RP, Ames BN. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. FASEB J. 2015 Jun;29(6):2207-22. doi: 10.1096/fj.14-268342. Epub 2015 Feb 24. PMID: 25713056.