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Foods for ADHD

What to Eat to Relieve Attention Deficit Hyperactivity Disorder Symptoms

Foods for ADHD have been shown to relieve symptoms of Attention Deficit Hyperactivity Disorder (ADHD). The good news is that there is a wide variety and that your child will definitely love to eat. Try changing your child's diet to include more of these foods, and then measure your results.

Essential fatty acids: Omega 3 and DHA

A healthy brain needs essential fatty acids (EFAs), especially omega-3 fatty acids, which are abundant in fish oil. For vegetarians or those who don't like fish, flaxseed oil is a good alternative. Studies have shown that fish oil improves ADHD symptoms such as inattention, hyperactivity, oppositional and defiant behavior, and behavioral disorders. Some researchers suggest that children with ADHD could have an omega-3 deficiency, and compared to the results of studies that tested popular and common ADHD medications like Ritalin and Concerta, they found that it was fish oil acts more efficiently. Good sources of omega-3 fatty acids are tuna, salmon, other cold water white fish, walnuts, Brazil nuts, linseed, olive oil and rapeseed. This makes them great foods for ADHD.

Vitamin B

B vitamins have been linked to improved neural activity and can help reduce stress. Good sources of B vitamins include yeast, liver, whole grains and bread, rice, nuts, milk, eggs, meat, fish, fruit, green leafy vegetables and soybeans.


Start the day with a certain type of protein. Proteins are important for a healthy brain. It can be found in eggs, whole grain bread, nuts, seeds, brown rice cakes, etc.


A magnesium study was conducted at the Pomeranian Medical Academy in Poland in a significant percentage of children with ADHD / ADHD. The effects of magnesium supplements on hyperactivity in children diagnosed with ADHD have been investigated hypothesis that magnesium deficiency could be involved in the etiology of ADHD. Children who received a 200 mg / day magnesium supplement for six months showed a significant decrease in hyperactivity compared to the control group who had not been treated with magnesium. Magnesium also has a calming effect on the nervous system. Magnesium is often found in green vegetables such as spinach, peas, nuts, seeds and whole grains.


A 2004 study found that iron deficiency in children can contribute to Attention Deficit Hyperactivity Disorder (ADD / ADHD) and that children with ADHD who also have iron deficiency have symptoms more serious. In addition, previous research has linked iron deficiency in early childhood to slower brain development and poorer academic performance in later childhood. Animal testing has linked iron deficiency to restlessness. Iron helps regulate the neurotransmitter dopamine and other brain chemicals. Iron is a trace element in plums, raisins, red meat, egg yolk, dark green leafy vegetables (spinach, kale), cereals, cereals, oysters, mussels, scallops, turkey, chicken schnitzel, beans, lentils, chickpeas. , Soy, liver and artichokes.


Studies have shown that children with ADHD have lower levels of zinc in their bodies than children without ADHD. In addition, zinc deficiency is associated with the severity of ADHD symptoms. Zinc is a natural booster for neurochemicals and neurotransmitters. Zinc-containing foods include oysters, shellfish, soy, wheat, bran, beef, lamb, pork, crab meat, turkey, chicken, lobster, brown rice, mussels, pumpkin seeds, beans, potatoes, salmon, milk, yoghurt and cheese.


Remember not only to eat healthy ADHD foods, but also sugar, additives, hydrogenated oils, caffeine and salty foods. Make it a habit to read food labels to find out what's in the foods you and your family eat regularly.

What is ADHD?

Most people have heard of the term ADHD or Attention Deficit Hyperactivity Disorder, but fewer people really know what it means. Just because a child is hyperactive does not mean that they have ADHD. According to the National Institute of Mental Health, attention deficit hyperactivity disorder is a developmental disorder that leads to inattentiveness, overactivity, impulsiveness, or a combination of the above.

Various sources disagree on the actual percentage of children suffering from this disorder, but generally between 5 and 10% of the population. In other words, in a class of 25 children, it is possible that between 1 and 3 children are affected. Interestingly, ADHD is diagnosed more frequently in men than in women, but some experts believe that this statistic could be biased because it is culturally recognized that boys are more susceptible to the disorder than girls. To be honest, ADHD is an equal opportunities disorder. It can affect girls as easily as boys.

Who can make a diagnosis? Things get a little tricky here, but true. A teacher or parent can suspect that a child has ADHD, but a teacher or parent cannot make a formal diagnosis. An official diagnosis should be made by a family doctor or pediatrician (preferably a specialist in the field), a psychiatrist, or other licensed psychiatric professional. Only a doctor (family doctor, pediatrician or psychiatrist) can treat the disorder with medication. Other psychiatric professionals may be working on other therapeutic techniques, such as cognitive behavioral therapy.

An official diagnosis cannot usually be made before the age of 5 because impulsiveness, opposition and extreme activity are normal for young children. However, recent studies by the National Institute for Mental Health show that a preliminary diagnosis can be useful within 5 years. They argue that early childhood people who have a good idea of the basic behaviors of toddlers in normal development may be able to identify extreme behaviors.

Causes of ADHD Whenever something is wrong, especially when it comes to personal health problems, some of the first questions are: "Why?" and "What caused it?" Surprisingly, the absolute causes of ADHD are unknown. The best science at this point can tell us that there are several factors that can contribute to the development of ADHD, including genetics, nutrition, and certain environmental factors.

Genetics: In recent years, psychologists have done numerous studies on genetic factors that help us understand the cause of Attention Deficit Hyperactivity Disorder. Family studies and studies on twins have provided good evidence that certain genes (DRD4) and (DRD5) are related to the development of the disease. In other words, ADHD is very hereditary. As more studies have focused on a class of brain chemicals called neurotransmitters, in this case the dopamine-producing neurotransmitters, they have been able to link deficits to the functioning of multiple areas of the brain. The prefrontal cortex, the basal ganglia, the cerebellum, the temporal and parietal cortex are all involved in the inhibition of response, planning and organization, motivation, memory, processing speed, inattentiveness, and impulsiveness.

What does that mean for you and your family? This means that you or a family member who has ADHD most likely inherited the disorder from a parent who also has ADHD. The disorder is not gender-specific in terms of heredity, so it is possible, for example, for a girl to inherit the disorder from her father.

Nutrition: There is a school of thought where children diagnosed with ADHD actually suffer from food hypersensitivity. There is a long-standing myth that sugar causes or worsens the symptoms of the disease, especially hyperactivity. According to the National Institute of Mental Health (NIMH), most studies ignore this claim. Neither sugar nor sugar substitutes have shown an increase in symptoms. Similar findings have been made with regard to food additives. There is no evidence that food additives exacerbate symptoms. However, Mayo Clinic research has shown that certain food colors and preservatives can increase hyperactive behavior. These include: sodium benzoate, FD & C yellow No. 6, D&C yellow No. 10, FD & C yellow No. 5 and FD & C red No. 40.

Environmental factors: The NIMH indicates that there is a possible link between smoking and alcohol consumption during pregnancy, which can contribute to the development of ADHD. Interestingly, exposure to secondhand smoke is also associated with the disorder. Unfortunately, there is a vicious circle regarding the environmental factors associated with the symptoms of the disease. Not only is there a causal factor, but there is also a higher risk of self-medication, cigarette smoking, alcohol and marijuana use in children who have been diagnosed with the disease during the transition to puberty.

Effects of ADHD on Children and Adults The most serious impact of ADHD on children is their ability to perform at school. Overall, children with more ADHD symptoms such as impulsiveness or restlessness show significantly lower math and reading scores several years later in standardized tests. These children are also more likely to repeat a year, attend special training, and commit crime. The problem is compounded by the fact that many teachers are not prepared to work with this child population. Their presence in class can be disruptive and therefore frustrating for the teacher and other students. This is the main reason why this child population is classified as a special school. In many cases, the disorder is not recognized or is not recognized at all, and children are given more negative and harmful titles such as troublemakers, lazy offenders, juvenile offenders, etc.

Most often, undiagnosed children remain symptomatic until adulthood. As expectations compensate for more and more responsibilities associated with adulthood: career, starting a family, running a household, the increasing demand for organization, concentration and serenity is becoming increasingly difficult to handle. Adults with untreated ADHD often have marital problems, job performance problems, limited social skills, and sometimes drug or alcohol problems.

Treating ADHD

The treatment of this disorder is very controversial, especially when it comes to drugs. In fact, the most effective drugs fall into a category of drugs called stimulants. Many adults take stimulants every morning before work. It comes in the form of caffeine, which we drink in coffee, tea, or some soft drinks. The stimulants prescribed for children to treat attention deficit hyperactivity disorder can be divided into two categories: methylphenidate or amphetamines.

Methylphenidate is an effective treatment because it increases the levels of brain chemicals, dopamine and norepinephrine. Dopamine is a brain chemical (neurotransmitter) that is associated with pleasure, exercise, and attention. The therapeutic effects of this type of drug are achieved through slow and steady increases in dopamine that resemble the natural production of the chemical in the brain. Some people do not support the administration of methylphenidate to children because it works in the same neurotransmitters and in the same way that cocaine works. Although you like methylphenidate, it's not the same thing as cocaine. Remember that the drug is designed for slow, even release. It is checked. Cocaine causes a rapid release that causes the famous "high". The effect is so intense that people tend to repeat the shot to get another run. Unfortunately, dosage and frequency need to be increased to achieve the same effect. Children do not get a high concentration of methylphenidate when taken as prescribed. Unfortunately, there will always be people who abuse the drug by selling it on the street at a quick price.

Amphetamine is short for alpha-methylphenethylamine. It creates increased concentration and concentration. Amphetamines act on the same neurotransmitters as methylphenidate: dopamine and noradrenaline. The amphetamine-based drugs used to treat ADHD are based on salt. This means that it is a combination of the neutral sulfate salts of dextroamphetamine and amphetamine. The same type of medication is used to treat the sleep disorder known as narcolepsy, which is characterized by excessive sleepiness and bouts of sleep at inappropriate times. Like methylphenidate-type drugs, many have rejected the prescription of amphetamine-based drugs for children. Unlike methylphenidate drugs, which are compared to the effects of cocaine, amphetamine drugs are compared to illegal drugs with street names like "speed".

Cognitive Behavioral Therapy Cognitive Behavioral Therapy (CBT) is a therapeutic technique that teaches the skills needed to meet life's challenges or overcome negative thoughts. The primary use of this technique in children is to improve behavior through praise and rewards that motivate them to calm down enough to cope with school and other challenges.

The advice has long believed that CBT is one of the most effective therapeutic techniques available to change unwanted behavior in children and adults. However, the authors of an article titled “Cognitive Behavior Therapy Can Help With ADHD” report that it is difficult to find a good counselor who meets the simple but strict requirements of the treatment protocol. In other words, a consultant can claim to use CBT, but as a consumer of its services, it is a good idea to ask for more details about its training and approach.

Research generally shows that the most effective approach to treating ADHD is a combination of medication and CBT.

Alternative Approaches to Treating ADHD Because of some of the problems mentioned above, many people are in favor of natural remedies and other alternative treatments that do not use stimulants. However, there are mixed reviews of this approach. The authors of an article entitled "Complementary and Alternative Medicine for ADHD: Do Natural Remedies Really Work?" suggest that natural remedies such as the use of skullcap, magnesium citrate, omega fatty acids, and lavender oil are safe ways to treat ADHD, but given alone, they are unlikely to work. Instead, they advocated alternative medical approaches such as biofeedback, auditory feedback and acupuncture.

Future prospects You may have heard reports of cases of diagnosed ADHD in children and adults increasing, as well as depression patterns and other stress-related disorders. This may be the case, but it is also plausible that experts can diagnose the disorder better than before.

A promising therapy program for the future that does not use stimulants is neurolinguistic programming (NLP). Neurolinguistic programming is a behavioral technology like CBT that uses the principles of language to support an individual change, acceptance, or elimination of behaviors. The difference between CBT and NLP is that the person with NLP has the opportunity to determine their psychological, emotional and physical well-being. This happens on the conscious and unconscious level of thinking and is therefore more effective when it comes to making changes permanent.

I am sure that the discussions surrounding the question "What is ADHD?" Will continue in the future. I hope that our understanding of the brain and consciousness will move us in a positive direction.

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