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The information I share in this blog is based on my personal experience, conclusions, observations and studies, or taken from books and educational materials, which are mentioned in the articles. I am not a medical professional, nor a health expert. Before implementing any of the information shared in this blog, consult with your physician or nutritionist!
The ADHD Diet Plan. What To Eat?
This week we continue our mission to find out what a healthy ADHD diet plan should look like. In the previous article, we have explained what to avoid, and today we will focus on the positive effects of food!
And we start our journey with the absolute must for every healthy diet:
Fresh fruits and veggies
Now let’s get to the foods that the participants of the study actually did take. And a large portion of their diet was fresh fruits and vegetables. Everybody knows how important it is to eat at least half a kilo (1 lb) of fresh produce. But how many do actually implement this rule? We hear this regularly even from traditional doctors and they still do not follow it themselves. But it is essential, especially when dealing with a mental disorder. Fruits and veggies give us the necessary vitamins, minerals, and micro-elements that sustain our health and well-being.
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No white sugar! No artificial sweeteners! No food dyes!
Include more probiotics in your ADHD diet plan
The probiotics (literary from Greek meaning pro-life) are the beneficial colon bacteria that play a huge role in our natural immunity. And one of the main reasons is our gut flora.
Our digestive system is inhabited with more than 100 trillion (yes, trillion!) bacteria – both beneficial and malevolent. If both types are living in a natural balance – about 85% beneficial and 15% non-beneficial – our system and our immunity are doing fine. The good colon bacteria can handle and suppress the growth of the malevolent microorganisms (that cause diseases and discomforts).
Beside from stimulating our natural immunity, the probiotics prepare the walls of the intestines to absorb the nutrients and stimulate the production of essential vitamins like A, B, and K. they also have been linked to play a key role in our mood and internal biochemistry. This explains the direct link between a healthy gut and a healthy positive mind. And vice versa – imbalances in the gut flora creates mood swings, anxiety, and may even lead to depressive states and ADD. So, make sure you take enough probiotic foods (or high-quality supplements) that will boost your health and calm the mind. Good examples are fermented food (sauerkraut, pickles), Bulgarian (and Greek) yogurt, kefir, colostrum, etc.
Wholegrain foods and flour
Switching from processed white flour to wholegrain cereal can have a significant positive effect on the mind and body. And the logic behind this goes back to the beneficial colon bacteria from the previous point. The fiber coming from wholegrain foods is the favorite ingredient in the gut flora’s diet. It helps them keep the healthy balance between the beneficial and the malevolent bacteria. This again results in better bowel movement, stronger immunity, better mood, and of course, slimmer body! Fiber-rich foods are essential for your healthy ADHD diet plan! Pay extra attention to them!
Omega 3 fatty acids
We usually think that fat is not very healthy, and to some degree that’s true. But there are certainly different types of fat – thermally or chemically processes (like fried food) and cold-pressed oils (like extra virgin olive oil). The ADHD diet study showed that there is a big difference in our bodies’ reactions to these two main types of fat. The highly processes fried food (containing the so-called “trans fats”) contributes to the problem and causes various health-related issues, like obesity, low energy, and chronic fatigue. On the other hand, the healthy types of fat were worked extremely beneficially to the participants. They were regularly taking foods and supplement containing high amounts of Omega-3 and Omega-6, and the results were very encouraging! These oils improved the brain activity, increased the energy, and actually promoted healthy weight maintenance! So, definitely, not all fats are made equal! Cold pressed oils (like sunflower, pumpkin seed, flax seed, and cod liver oil) and butter (coconut, cocoa, etc.) are excellent sources of Omega 3 and Omega 6 fatty acids! Definitely an excellent addition to any healthy diet!
Stay tuned for more health and wellness articles!
‘Till next time!
Holistic living, personal development, physical, mental, emotional and spiritual health and wellbeing enthusiast.