A healthy and balanced diet is necessary to lead a quality life. Eating nutritious foods can also help alleviate ADHD symptoms. However, one would have to take a comprehensive look at their dietary habits to know what to eat and avoid. Read on to learn more about foods to manage ADHD symptoms.

Foods to eat

1. Protein
Proteins are an essential nutrient for the body, especially if one has ADHD. They help maintain blood sugar levels. A sudden drop in blood sugar can make one feel ill, making it difficult to stay focused. Proteins also stimulate the production of neurotransmitters known as serotonin, dopamine, and noradrenaline. These chemicals help in restoring emotional balance, a crucial thing for anyone with ADHD. High protein foods include beans, pulses, nuts, and dairy products such as milk, cheese, yogurt, and so on. Make sure to add some form of protein in breakfast. For instance, mix up a breakfast of muesli with fruit and yogurt for a power punch of nutrients.

2. Whole grains
Whole grains are necessary for people with ADHD because it prevents sugar crashes and maintains a steady dose of energy. They also contain essential minerals and fiber to aid digestion. Whole grains include brown rice, whole oats, buckwheat, and quinoa.

3. Omega-3 fatty acids
Omega-3 fatty acids supplement the body with good fats that are necessary for optimal brain function. Good sources of omega-3 fatty acids include walnuts, flaxseeds, and chia seeds. They can be a good source of go-to snacks when one is hungry and on the move.

4. Vitamin B6
Vitamin B6 positively influences dopamine, a neurotransmitter. It increases alertness and improves the focus of people with ADHD. Foods rich in vitamin B6 include peanuts, soy products, B6 fortified breakfast cereals, and whole grains.

Foods to avoid 

1. Caffeine
Caffeine consumption should be avoided before bedtime to prevent symptoms of sleeplessness. Sleep deprivation can make one irritated, restless, and emotional, which are also common symptoms of ADHD.

2. Sugary foods and snacks
Several studies indicate that kids who have ADHD are attracted to sugary foods. The study findings revealed that when these kids consumed more sugar, they became hyperactive and destructive. Allowing your kids to have such food items can also interfere with their ability to stay focused. Therefore, one must avoid soft drinks, foods with fructose, cane juice, malt syrup, and sucrose, among others.

3. Allergy causing foods
Foods such as wheat and soy sauce can cause kids to become hyperactive and inattentive. Make sure that you get your children screened for food allergies before giving them ADHD medicines. Foods to avoid include gluten, soy, corn, and wheat.

These are some foods to manage ADHD symptoms that will help keep the condition and its symptoms in check.