Rich in Micronutrients
Micronutrients are the tiny-but-mighty nutrients your body needs to function well. Unlike protein, carbs, or fats, you only need small amounts of them—but they have a huge impact. Think of them like nutritional spark plugs: they support brain health, energy levels, immune function, sleep, mood, and focus. For people with ADHD, getting enough of key micronutrients like zinc, magnesium, iron, and vitamin A can help stabilise energy and reduce overwhelm. Veggies that are brightly coloured or dark leafy greens tend to be packed with these powerful nutrients—so we make sure they show up across ADHDishes meals.
Why is it good for ADHD?
Micronutrients help regulate some of the most important systems in your body and brain:
- Magnesium supports calmness, focus, and good sleep
- Zinc helps with memory, attention, and immune resilience
- Iron is vital for energy and concentration
- Vitamin A is key for healthy eyes, skin, and immune defence
- Vitamin C helps you absorb iron and fight off fatigue
- Folate & B vitamins support mood and brain signalling
People with ADHD are more likely to be low in some of these, especially magnesium and zinc. By filling your plate with micronutrient-rich foods—especially colourful veg—you’re giving your brain what it needs to fire on all cylinde
Where to find it?
You’ll get a big hit of micronutrients from:
- Leafy greens – spinach, kale, spring greens, rocket
- Orange veg – carrots, sweet potato, butternut squash (high in vitamin A)
- Cruciferous veg – broccoli, Brussels sprouts, cauliflower (high in C, K, folate)
- Legumes & pulses – lentils, beans, chickpeas (packed with iron, zinc, magnesium)
- Nuts & seeds – pumpkin seeds, almonds, cashews (great for zinc and magnesium)
- Wholegrains – brown rice, oats, quinoa (contain multiple B vitamins and minerals)
The key is variety and colour—if your plate looks like a rainbow, you’re probably doing great.
Related Recipes
Chorizo Scrambled Eggs
Need something hot, quick, and full of flavour? These chorizo scrambled eggs hit every button. The smoky, spicy chorizo crisps up in minutes, infusing your eggs with bold, savoury goodness. It’s rich, satisfying, and ideal for ADHD brains: fast to make, packed with protein, and full of sensory reward. Add toast and spring greens and you’ve got a complete, no-fuss lunch.
Air Fryer Roasted Carrots
These carrots are sweet, savoury, and caramelised with zero faff. The air fryer does all the work, giving you golden edges and a soft centre. You can also pair them with any flavour bomb for a dopamine boost. We particularly like them with chilli oil or parmesan. They’re the perfect ADHD-friendly side—easy, tasty, and endlessly flexible.