ADHD menu plan: Can there be too much broccoli?

Apparently, yes, if he's wrong. But with ADHD, vegetables and fruit are worth a lot. Find out why—and why Big Macs and the like aren't all that great or even useful.

"You are what you eat," they say. Fast food is supposed to make fast runners – and bananas a flexible spine. Dad jokes aside, this saying is especially true for ADHD. A healthy diet can help alleviate ADHD symptoms and promote a healthy body – which, in turn, enables movement and exercise. That's where you've truly reached your goal: ENOUGH exercise can be just as effective for ADHD as dopamine-boosting medications (Ritalin, etc.).

Vegetables: Is so much more than just in the way

The benefits of vegetables in an ADHD-friendly diet are well documented. A balanced diet rich in vegetables may also contribute to the relief of ADHD symptoms.

Here are some reasons why vegetables are particularly beneficial:

- Nutrient-rich: Vegetables such as spinach, kale and broccoli are rich in iron, magnesium and vitamins that are important for neuronal health and nervous system function.

- Stabilize blood sugar levels: Vegetables high in fiber, such as sweet potatoes and legumes, help prevent fluctuations in blood sugar levels, which can lead to more stable mood and better alertness.

- Antioxidants: Many vegetables, such as broccoli and leafy greens, contain antioxidants that help reduce oxidative damage in the brain and support overall brain function.

- Omega-3 fatty acids: Certain vegetables and seeds, such as chia seeds and flax seeds, are rich in omega-3 fatty acids, which are important for brain function and the reduction of inflammation in the brain.

A diet rich in vegetables, combined with other healthy foods, can have a positive effect on ADHD symptoms by supporting the production and regulation of neurotransmitters (messenger substances in the brain), thus promoting neuronal health.

Fruits: Ideal combo of fine and useful

Fruits play an important role in an ADHD-friendly diet because they also offer numerous benefits that can help alleviate ADHD symptoms.

Some of the most important reasons why fruits should be included in the diet of people with ADHD:

- Rich in vitamins and antioxidants: Fruits such as berries (blueberries, strawberries, raspberries), citrus fruits (oranges, grapefruit), and apples are rich in vitamins (especially vitamin C) and antioxidants. These nutrients help reduce oxidative damage in the brain and support overall neuronal health.

- Fiber: Fruits like apples, pears, and bananas are rich in fiber, which helps keep blood sugar levels stable. Stable blood sugar levels can help reduce mood swings and concentration problems common in ADHD.

- Magnesium and vitamin B6: Bananas are an excellent source of magnesium and vitamin B6, both of which are important for brain function and can support the production of neurotransmitters such as dopamine. Dopamine is crucial for regulating attention and behavior in ADHD.

- Hydration: Fruits like oranges and grapefruits have a high water content, making them a tasty addition to daily drinking water. Adequate hydration is important for cognitive performance.

A diet rich in a variety of fruits can therefore help make ADHD more bearable by providing important nutrients that support the brain and stabilize blood sugar levels.

"Unfortunately not": Fast food makes everything worse

Fast food and convenience foods can have negative effects on people with ADHD, and there are several reasons why this type of diet should be avoided:

- High sugar and fat content: Fast food and many convenience foods contain high amounts of sugar and unhealthy fats. These can lead to rapid blood sugar fluctuations, which worsen ADHD symptoms such as hyperactivity and difficulty concentrating.

Sugar can also cause a temporary boost in energy followed by a rapid crash, negatively affecting mood and alertness.

- Lack of nutrients: Fast food and convenience foods often have low levels of important nutrients such as vitamins, minerals and fiber.

A diet poor in essential nutrients can impair brain function and exacerbate ADHD symptoms. A balanced diet rich in nutrients, on the other hand, supports cognitive health and concentration.

- Artificial additives: Many convenience foods and fast-food items contain artificial colors, flavors, and preservatives. These additives can worsen ADHD symptoms in some people. Studies have shown that certain colors and preservatives increased hyperactivity and other behavioral problems in subjects.

- Increased sodium content: Fast food often contains high amounts of sodium, which can lead to high blood pressure and other health problems. High sodium content can also affect blood sugar levels—and make typical ADHD symptoms even more noticeable.

- Too high in calories: Fast food is often high in calories but low in nutrients. Regular consumption of such foods will inevitably lead to weight gain and ultimately obesity, which in turn impairs physical and mental health.

The bottom line? Transporting vegetables on the roads/rails is certainly awfully tedious. But let's not be like that. It has so many other advantages.

PS: The watermelon? Also a vegetable.