When your child has ADHD, everyday life can feel like a whirlwind—full of energy, distraction, and emotions that run high. While there’s no magic food that will “cure” ADHD, the right diet can make a big difference in how your child feels, focuses, and behaves.
Let’s take a look at some of the key nutrients and foods that can help support kids with ADHD, giving their brains the best chance to thrive.
1. Protein for Focus and Mood
Protein helps the brain produce neurotransmitters like dopamine, which are often low in children with ADHD. A protein-rich breakfast or snack can improve alertness and reduce impulsivity.
Great sources:
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Eggs
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Greek yoghurt
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Lean meats
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Nuts and seeds
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Plant proteins like peas and rice (which you’ll find in Mavella Superfoods too!)
2. Omega-3 Fatty Acids for Brain Function
Studies show that omega-3s, especially EPA and DHA, can improve attention, reduce hyperactivity, and support emotional regulation.
Found in:
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Salmon, sardines, and tuna
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Flaxseeds and chia seeds
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Walnuts
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Fortified eggs
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Algal oil (a vegan alternative)
3. Iron, Zinc & Magnesium for Emotional Balance
Children with ADHD often have lower levels of these essential minerals, which are critical for brain development and calming the nervous system.
Sources to include:
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Leafy greens
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Red meat and lentils
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Whole grains
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Beans and chickpeas
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Seeds and fortified cereals
4. Prebiotics and Probiotics for Gut Health
The gut-brain connection is real! A healthy gut microbiome can positively affect mood, attention, and even sleep. Prebiotic fibres and probiotics help keep digestion and immunity strong.
Try:
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Yogurt or kefir
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Bananas, apples, and pears
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Whole foods with inulin or FOS (fructooligosaccharides)
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Superfood powders like Mavella Gut Boost—packed with fibre and friendly bacteria.
5. Cutting Back on Artificial Additives
Some children are sensitive to certain food dyes, preservatives, and artificial flavours. While not all kids with ADHD react, it's worth exploring a more natural approach to eating.
Simple swaps:
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Choose additive-free snacks
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Focus on whole foods
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Use natural superfood powders for flavour and nutrition (without the nasties)
Final Thought: Keep It Simple and Balanced
Kids with ADHD thrive best on a balanced, consistent diet. That means regular meals, low in sugar and full of nourishing, real foods. While food alone won’t replace therapy or medication when needed, it can be a powerful tool in supporting your child’s mental and physical wellbeing.
Need a helping hand? Mavella Superfoods offers convenient, fuss-free nutrition packed with fibre, plant protein, brain-boosting ingredients and zero added sugar—ideal for even the fussiest of eaters.