Nuts & Seeds
Nuts and seeds are small but mighty—delicious, crunchy, and endlessly useful. They’re the kind of ingredient that needs no prep but makes everything better. Sprinkle them on a yoghurt bowl, scatter them over toast, toss them through salads, or eat them by the handful when your brain needs a quick lift. They add texture, richness, and visual appeal to any dish, turning something basic into something that feels put together.
For people with ADHD, they’re especially valuable: easy to use, satisfying to eat, and packed with slow-burning fuel. Whether you’re after a blood sugar-stabilising snack or a way to add dopamine-boosting crunch to your meal, nuts and seeds deliver—fast.
Why is it good for ADHD?
Nuts & Seeds are nutritional Powerhouses, perfect for people with ADHD:
- Protein + Healthy Fats: Nuts and seeds are rich in plant-based protein and contain a high proportion of polyunsaturated fats, which are brilliant for brain health and energy stability.
- Fibre: A single handful gives you a fibre boost, helping keep digestion smooth and blood sugar stable—ideal for avoiding the energy dips that derail focus.
- Micronutrient Magic: They’re loaded with magnesium, potassium, calcium, iron, and zinc, plus vitamins B1, B2, B3, and vitamin E—all of which contribute to better cognitive function, emotional regulation, and immune support.
- Calorie Dense: Great if you have missed a meal and need a top up, but watch your portions when snacking—they’re calorie dense, so a small handful goes a long way.
Different Types & Cuts
There are dozens of different types of seeds and nuts to try, each adding its own unique flavour and texture to a dish. Try them out and find your favourite:
- Walnuts are a personal favourite for ADHDishes: they’re cheap, widely available, and toast beautifully.
- Whole Nuts – Almonds, walnuts, cashews, hazelnuts, pecans, macadamias.
- Seeds – Pumpkin, sunflower, flax, chia, sesame.
- Toasted or Raw – Raw is great for base use; toasted brings extra depth and crunch.
- Nut + Seed Mixes – Great for topping and snacking—just check the ingredients list.
Buying Tips
- No funny ingredients – Check the label. You want 100% nuts or seeds, with no added sugar, preservatives, or weird oils.
- Whole over chopped – Whole nuts last longer and give better texture.
- Budget picks – More expensive doesn’t mean better. Big-brand blends are often overpriced. Supermarket home brands or international food aisles often have great-value options.
Storage Tips
- Store in airtight jars to keep them crisp and fresh.
- Keep them cool and dry—a dark cupboard is fine for short-term, but the fridge or freezer will help them last longer (especially for seeds and softer nuts like walnuts).
- Toasted nuts should be used within a couple of weeks for the best flavour.
Prep Tips
- Toast for depth – Add nuts or seeds to a dry pan or airfryer and toast on medium heat until golden and fragrant (3–5 mins). Stir or shake often to avoid burning.
- Batch toast – Make a weekly jar of toasted seeds or nut mixes to throw on everything.
- Snack Smart – Pre-portion a few small jars or containers if you're prone to finishing the whole bag in one go.