Food Focus: Whole & Minimally Processed Foods
Buying foods as close as possible to their natural state leaves important nutrients—like fiber, vitamins, and minerals—largely intact. For instance, brown rice trumps white. A fresh, juicy peach crushes canned. Also, the less that’s “done” to a food, the less likely it is to contain potentially problematic additives1 like artificial food dyes and preservatives.
If fresh produce isn’t easily accessible, frozen (versus canned) is a great, minimally processed alternative. Go organic, if affordable, and you can also minimize exposure to pesticides, which some research2 has linked to ADHD. And the old rule of thumb about food labels holds true: The fewer and more recognizable the ingredients, the better choice it probably is.
1. Kemp A. Food additives and hyperactivity. BMJ. 2008;336(7654):1144-1144. Accessed March, 29, 2021.
2. Tessari L, Angriman M, Díaz-Román A, Zhang J, Conca A, Cortese S. Association between exposure to pesticides and ADHD or autism spectrum disorder: a systematic review of the literature. J Atten Disord. Published online July 22, 2020:1087054720940402. Accessed March 29, 2021.
3. Wang Y, Huang L, Zhang L, Qu Y, Mu D. Iron status in attention-deficit/hyperactivity disorder: a systematic review and meta-analysis. Connor JR, ed. PLoS ONE. 2017;12(1):e0169145. Accessed March 29, 2021.
4. MedlinePlus. Iron Tests. Last updated March 4, 2021. Accessed March 29, 2021.
5. Konofal E, Lecendreux M, Arnulf I, Mouren M-C. Iron deficiency in children with attention-deficit/hyperactivity disorder. Arch Pediatr Adolesc Med. 2004;158(12):1113. Accessed March 29, 2021.
6. Northwestern Medicine. Eats to Help You Sleep. Accessed March 29, 2021.
7. Wang L-J, Yu Y-H, Fu M-L, et al. Dietary profiles, nutritional biochemistry status, and attention-deficit/hyperactivity disorder: path analysis for a case-control study. JCM. 2019;8(5):709. Accessed March 29, 2021.
8. Sharif MR, Madani M, Tabatabaei F, Tabatabaee Z. The relationship between serum vitamin d level and attention deficit hyperactivity disorder. Iran J Child Neurol. 2015;9(4):48-53. Accessed March 29, 2021.
9. Nigg JT, Lewis K, Edinger T, Falk M. Meta-analysis of attention-deficit/hyperactivity disorder or attention-deficit/hyperactivity disorder symptoms, restriction diet, and synthetic food color additives. Journal of the American Academy of Child & Adolescent Psychiatry. 2012;51(1):86-97.e8. Accessed March 29, 2021.
10. Chang JP-C, Su K-P, Mondelli V, Pariante CM. Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder: a systematic review and meta-analysis of clinical trials and biological studies. Neuropsychopharmacol. 2018;43(3):534-545. Accessed March 29, 2021.
11. NRDC. Mercury in Fish. Accessed March 29, 2021.
12. Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010;9(1):10. Accessed March 29, 2021.
13. Institute of Medicine (US) Committee on Military Nutrition Research. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Washington (DC): National Academies Press (US); 1999. 14, Amino Acid and Protein Requirements: Cognitive Performance, Stress, and Brain Function. Accessed on March 30, 2021.
14. Wolraich ML. The effect of sugar on behavior or cognition in children: a meta-analysis. JAMA. 1995;274(20):1617. Accessed March 29, 2021.
15. Zucker N, Copeland W, Franz L, et al. Psychological and psychosocial impairment in preschoolers with selective eating. PEDIATRICS. 2015;136(3):e582-e590. Accessed March 29, 2021.
16. Nigg JT, Holton K. Restriction and elimination diets in adhd treatment. Child and Adolescent Psychiatric Clinics of North America. 2014;23(4):937-953. Accessed March 30, 2021.
