Brain-Building Foods for ADHD...or Anyone!

In the past 10 years our understanding of ADHD has grown exponentially. Thanks to research and an increasing awareness of ADHD’s presence in adults, we know more about symptoms and treatment than we ever have. And along with all we are learning about how ADHD brains work and the best protocols for treatment, we also have to consider how the food we put into our bodies affects our brain’s functioning.

Simply put: some foods are better for our brains than others. Over the last 15 years, studies have shown that diets rich in certain nutrients can help increase brain health and moderate symptoms of ADHD. Here are 3 foods that are helpful inclusions in any ADHD treatment plan:

1. NATURAL DOPAMINE BOOSTERS. Dopamine is a neurochemical connected with motivation, focus, and mood, as well as the good feelings of pleasure and being rewarded. ADHD brains generally process dopamine differently - in ways that lead to lower than desired levels of dopamine. However, there is some evidence that foods that are high in the amino acid tyrosine may increase natural dopamine production. These foods include: lean proteins like chicken and fish, avocados, bananas, nuts (almonds, pine nuts, pistachios), leafy greens, eggs, seeds (pumpkin, sesame, sunflower), and beans or lentils.

2. BLUEBERRIES. According to Neuroscience News, “Adding a handful of blueberries to your daily diet can help reduce blood pressure, improve memory and cognitive function, and boost reaction times.” Since one of the primary symptoms of ADHD involves difficulties with memory and focus, it makes sense to add these little blue power-berries into any ADHD diet plan.

   
   

3. OMEGA-3’s: Next time you’re eating out try ordering grilled salmon instead of red meat (seriously, with a little lemon, garlic or dill…amazing!). Omega-3 fatty acids are well known for adding to overall brain health, but research is also suggesting that they improve memory and attention, and calm hyperactivity: great news for ADHD treatment!

Of course, the flipside is true as well: there are some foods that aren’t good for your brain and may actually make symptoms of ADHD worse. I bet you can even name some of them: processed sugar, soda, trans fats, or foods with processed white flour (I know, I know…that Krispy Kreme in the office work room looks amazing. Just know it isn’t your brain’s friend).

Will diet alone “fix” ADHD? No. But decreasing the foods that can worsen ADHD symptoms and replacing them with foods that may help ease symptoms of ADHD can only help when you’re creating an ADHD treatment plan.

References:

[1] Neuroscience News, “A Handful of Blueberries a Day Could Help Improve Brain Function,” Neuroscience News, April 3, 2023, https://neurosciencenews.com/cognition-blueberry-diet-22925/.

[2] James M. Greenblatt, M.D., and CHC Bill Gottlieb. “Omega 3s: The Ultimate (ADHD) Brain Food.” ADDitude, December 3, 2024. https://www.additudemag.com/adhd-omega-3-benefits/?srsltid=AfmBOoq3Yq--fX9apHW8vl1JgCOVXtIH9jdS5svbS6eWD1KRNQXjQK_E.