Reduce Hyperactivity and Improve Your Child's Ability to Focus with These Simple Diet Changes
What you eat impacts how you feel and function, at every age, regardless of whether you have a diagnosis or not. Consuming foods that increase inflammation throughout the brain and body has been shown to have a negative impact on attention, emotions, and overall emotional well-being. This provides an opportunity to improve daily nutrition to minimize some of the symptoms associated with ADHD, including hyperactivity, inattention, and impulsivity. Studies have shown that focusing on whole foods, minimizing added sugars, and avoiding artificial additives can contribute to reducing symptoms of ADHD naturally. The following foods are kid-friendly and offer nutrients that are commonly known to improve cognitive function.
Walnuts (Omega 3’s): Studies show that Omega-3’s help control behavior and improve memory. Surprisingly, Walnuts are a great source of Omega 3’s and are perfect for snacking. They can also be used to replace less healthful ingredients in recipes by adding them to breads, salads, and casseroles. Or try including them in your favorite cookie recipe which will help to add protein and trace minerals such as magnesium, manganese and phosphorus to an already delicious treat.
Crab Cakes (Zinc): Seafood like crab and lobster are rich in the mineral zinc. Zinc is important to cognitive function and plays a key role in modulating spatial learning and memory. Try working zinc into your child’s diet by making crab cakes once a week for dinner. This gluten free crab cake recipe is a great option for restricted diets! Roasted pumpkin seeds are another good source of zinc and can be easily incorporated into your child’s diet for lunch or as a healthy snack. Other good sources are beef, spinach, cashews and beans. It’s also important to note that too much zinc has been found to have the opposite effect - actually impairing memory and learning.
Bananas (Magnesium): Foods rich in magnesium like bananas and black beans can help with sleep and relaxation. A well rested, calm child can concentrate much better than one who has been tossing and turning all night or who is irritable, weak and exhausted - common symptoms of magnesium deficiency. That concentration leads to better focus and memory. Research has also suggested that B vitamins (especially vitamin B6) promote the absorption of magnesium in the gut.
Spinach (Iron): A 2004 study showed that iron deficiencies in children may contribute to ADHD symptoms and therefore iron supplementation may result in improved attention for children with ADHD. Spinach is a commonly known source of iron and packs a double punch in that it is also rich in magnesium. Other iron rich foods include red meats, lentils and sesame seeds.
Citrus Fruits (Vitamin C): Vitamin C is a powerful antioxidant and is necessary for production of the neurotransmitter norepinephrine, which is responsible for controlling attention and responding actions. Vitamin C also offers a boost to the immune system. Important to Note: Vitamin C should not be taken less than an hour before or after taking ADHD meds as it can prevent the med from being absorbed.
Peanut Butter (Protein): Foods rich in protein are key to increasing attentiveness and focus. Assuming your child does not have a peanut allergy, peanut butter is a great kid-friendly source of protein. While PB&J sandwiches are a common childhood favorite, you can also serve with celery sticks or bananas if your child is gluten-free. If your child is a picky eater, protein shakes are another option for the sensory sensitive - who usually find comfort in drinking thick drinks through a straw. Look for brands that are low in sugar and free of artificial flavors and preservatives. This peanut butter smoothie recipe is delicious!
About Balance 360 Nutrition
Balance 360 nutrition focuses on research-backed recommendations to optimize brain health, development, and performance. By providing education and support around our pillars of nutrition, we empower you to set a foundation for a brain-healthy lifestyle. Through one-on-one meetings with our nutrition experts, we meet you where you are and help you set realistic, achievable goals to elevate your brain health.
Our primary areas of focus consist of fuel, hydration, and reducing systemic inflammation. Fuel provides our bodies and brain with the nutrients needed to function at an optimal level. Proper hydration affects every cell in our bodies. We work to identify and minimize common dietary drivers of inflammation, including added sugars, ultra-processed foods, dyes, and artificial sweeteners.
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Disclaimer: The information presented on this web site is not intended to diagnose, treat, cure, or prevent any disease. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment of specific medical conditions. Discuss this information with your healthcare provider to determine what is right for you and your family.
