Attention deficit disorder (ADD) is among the most common neurodevelopmental disorders in childhood, but also among the least understood, especially when it comes to how it affects adult life.
In children, this disorder often manifests as difficulty sustaining focus, high distractibility, impatience and sometimes hyperactivity. In adults, the symptoms can look different: trouble concentrating over time can lead to mental fatigue, procrastination, poor time management and mood swings.
Many adults who struggle were never diagnosed as children, and the disorder continues to affect their work, relationships and daily routines.
Besides medication, behavioral therapies and emotional support, there is also a daily factor within our control: nutrition. Numerous studies have found that what—but especially when—we eat can directly impact attention, energy level and emotional regulation. Diet alone will not “cure” attention disorders, but it can ease symptoms or worsen them.
What we eat has the power to influence how we think, feel and function throughout the day. Here are some foods that support healthy and balanced brain activity, improve concentration and promote calm and stability.
High-quality protein: Eggs, fish, lentils and yogurt
Protein helps regulate blood sugar levels and supports cognitive function. If your child leaves the house with just a cup of cocoa, don’t be surprised if the teacher calls you by 10 a.m.
Protein-rich foods, like a hard-boiled egg, yogurt or cottage cheese, provide amino acids, the building blocks of dopamine, a neurotransmitter linked to focus and alertness. Unlike sugar, which causes a rapid energy spike followed by a crash, protein offers a gradual release of energy, stabilizes blood sugar levels, increases satiety and promotes a sense of calm and focus.
Iron and zinc: Tahini, lean meat and legumes
These minerals are essential for proper attention function, especially due to their role in dopamine production and regulation.
Research shows that both children and adults with attention disorder often have low levels of iron and zinc, which can worsen symptoms such as fatigue, distractibility, irritability and reduced alertness.
Adding raw tahini, lean beef or dark turkey, legumes (such as lentils and beans), pumpkin seeds, nuts and sesame to the daily diet may boost mental clarity and emotional steadiness.
That said, supplements should only be taken if a blood test indicates you're low or deficient, and after consulting a doctor - too much iron can be just as harmful as too little.
Complex carbohydrates: Oats, quinoa and whole-grain bread
The brain needs carbohydrates, as they are its main source of energy. But not all carbohydrates are equally efficient.
Simple sugars (like candy or white bread) cause a sharp spike in blood sugar levels followed by a crash, leading to fatigue, irritability and trouble focusing.
Complex carbohydrates, on the other hand, break down more slowly, offering a steady energy supply and keeping blood sugar levels stable. This translates to better focus, more patience and lasting fullness. Foods like oatmeal, quinoa, sweet potatoes, brown rice, whole-grain bread or rye-based crackers can help with behavioral regulation and prevent “energy crashes,” especially in children with ADD or adults who tend to skip meals.
What you don’t eat matters, too. Certain foods and habits can negatively impact concentration, create dramatic energy swings and worsen attention-related symptoms, both in children and adults.
Simple sugars: Candy, sweetened drinks and sugary cereals
Consuming simple sugars causes a rapid spike in blood sugar levels, followed by a steep drop. This can lead to restlessness, fatigue, poor concentration and even emotional outbursts.
In adults, this often shows up as an “energy crash,” distractibility and procrastination.
It’s important to limit simple sugar intake and instead choose more stable energy sources that support sustained focus, instead of a blood sugar "roller coaster."
Processed snacks and artificial food coloring
Industrial snacks with artificial dyes, especially yellow and orange (like E102 and E110), have been linked to increased restlessness and emotional sensitivity, particularly in children with attention disorder.
These additives are often found in candy, gelatin desserts, colored cereals and sugary drinks.
While research is still inconclusive, many parents and educators report noticeable improvements in behavior and emotional regulation when these foods are reduced.
The recommendation: choose simpler, less processed products with short ingredient lists and opt for snacks with natural colors and higher-quality ingredients.
Skipping meals
Whether in childhood or adulthood, skipping meals can impair focus, drain energy and affect emotional regulation.
The brain needs a steady supply of glucose to function. When that supply is interrupted, symptoms like fatigue, irritability, lack of concentration and impulsivity can emerge.
If kids skip meals, don’t expect them to stay focused in class. Adults who skip meals often experience mental burnout and procrastination. Skipping meals also increases the likelihood of late-night and uncontrolled snacking. Even without much appetite, it’s better to eat a small, balanced meal than to go without entirely.
Refuting the myths
There are several common myths about attention deficit disorders that deserve to be debunked.
One is the claim that “sugar causes ADHD.” That’s not accurate; sugar doesn’t cause the disorder, but excess sugar can definitely worsen symptoms such as distractibility, irritability and hyperactivity.
Another misconception is that “if children are not hungry, don’t push them to eat.” In fact, for children with ADD, skipping meals can make it harder to regulate emotions and stay focused. Even a small meal is better than none.
Also, the myth that “caffeine is harmful for people with attention deficit” isn’t always true: for some teens and adults, moderate caffeine intake may actually improve focus.
- The author is a researcher in healthy living and holds a Ph.D. in gerontology.