Essential Fatty Acids (EFAs)
Here is one fat you want your child to have: DHA, an Omega-3
fatty acid, is the key to unlocking an ADHD child’s brain. Studies have found
that children with learning disorders, including attention deficit and
hyperactivity disorders, often have an EFA deficiency. The right kinds of fat are needed to help the brain fire
information efficiently from synapse to synapse. An ADHD child experiences a
miscommunication between brain cells, says clinical nutritionist Marcia
Zimmerman. A message is fired, but not received, “so then it gets
sucked back up into the neuron that sent it in the first place,” says
Zimmerman. The EFAs help the brain cells receive the messages sent between
synapses, thus eliminating the chatter and preventing the sending neuron from
scooping up its own message.
Fish,
flax seeds and nuts are great sources of EFAs. The specific EFA to look for is
the omega-3 essential fatty acid DHA that’s found in fish and some algae. Fish
oil supplements are an efficient way to help your child get the amount he
needs. DHA omega-3 eggs and other foods with DHA added to them are also good
sources. EFAs from flax seed and other sources can work too, but the body needs
to convert it into the form most advantageous for one’s body, so it is a less
efficient source.
Vitamin B Complex
The B vitamins have been linked to improved neural activity
and are great at reducing stress, both useful for children with ADHD. While
most B vitamins are safe, two do have potential side effects so consult with a
medical provider before selecting a supplement for your child. Vitamin B3, also
commonly known as niacin, can cause skin flushing and, in a time-released form,
has been associated with liver damage. High doses of vitamin B6 can cause
numbness and tingling.
Good
food sources of the B vitamins are nutritional yeast, liver, whole-grain
cereals and breads, rice, nuts, milk, eggs, meats, fish, fruits, leafy green
vegetables and soy.
Protein
If you’ve ever traded your afternoon caffeine fix for a couple
bites of salmon then you already know: Protein evenly sustains your energy. The
same holds true for children with ADHD—eating small portions of protein
throughout the day evens out their energy, too. “I have always told parents they need to plan a protein lunch,” says clinical
nutritionist Marcia Zimmerman. “Make sure the child gets protein for breakfast,
too.”
Serving a protein meal doesn’t mean you have to cook. Offer
your child string cheese wrapped in whole grain bread. Feed him an egg, or
low-fat plain yogurt blended with a banana for sweetness.
Zimmerman suggests mixing protein powder into a smoothie
that you serve your child for breakfast, and offering a protein-rich smoothie
as a snack when your child returns from school. Throughout the day, offer nuts
and seeds, brown rice cakes spread with hummus, or any nut butters such as
cashew butter.
Calcium and Magnesium
Give your child a tall glass of milk or lots of green
veggies. While calcium is known for helping build strong bones, Zimmerman says
it also supports cell membranes and aids the nervous system, especially in
impulse transmission, which could improve a child’s behavior.
Magnesium also has a calming effect on the nervous system,
helping to maintain normal muscle and nerve function, and is involved in energy
metabolism and protein synthesis. Children diagnosed with ADD and ADHD have
responded positively to supplementation from calcium and magnesium—both of
which are found naturally in many foods.
Milk and milk products are a main source of calcium. Green
vegetables such as broccoli, kale, and collard greens, and whole grains and
cereals are additional sources. Green veggies such as spinach are a great
source of magnesium, as are beans and peas, nuts, seeds, and whole grains.
Trace Minerals
Trace
minerals are micronutrients that are needed by the body every day, but in small
amounts. Trace minerals that would help an ADHD child include zinc, and iron.
Studies have shown that children with ADHD have low levels of zinc in their
bodies, when compared to children without ADHD. Iron helps regulate the
neurotransmitter dopamine and may help children with ADHD, though studies have
been inconclusive. Trace minerals are found in fruits, vegetables, and animal
products but many nutritionists recommend supplementing with a sugar-free
multivitamin.
information from article by Jean Weiss
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