An omega-3 fatty acid deficiency is one of the leading nutrition-related triggers of attention deficit hyperactivity disorder. Usually, a lack of omega-3 fatty acids in the typical Western diet is the main cause of the deficiency, but researchers have discovered that some children have an abnormality that prevents their bodies from metabolizing omega-3 oils. A growing pile of evidence shows that omega-3 supplements or foods rich in omega-3 are effective in reducing the symptoms of ADHD, improving behavior, and boosting academic performance. Correct an omega-3 fatty acid deficiency by adding these omega-3 rich foods and supplements to your child’s diet.
Fish oils
According to nutritionists, fish oils are the best sources of long-chain fatty acids because they contain the most potent variety of omega-3 oils. Fish oils can be obtained by eating deep-sea fish like tuna or salmon, but many of these fish swim in polluted waters and may be contaminated with toxins like dioxins, mercury, and PCBs. Unless you are absolutely certain that your deep-sea fish is free of these toxic chemicals, fish oil supplements can provide the fatty acids needed by your child. Make sure that the fish oil supplement you get is certified organic and cold-pressed to guarantee freshness and bio-availability. Experts also recommend supplements with a high EPA-to-DHA ratio, as these seem to be most effective for children with ADHD.
Flaxseed oil
Flax and flaxseed oil are just as good as fish oils, because they contain a high amount of the parent of omega-3 fatty acids, ALA. Since heating flaxseed oil will destroy its omega-3 content, it has to be taken orally. Nutritionists recommend one tablespoon daily, followed by a glass of all-natural fruit juice. Remember to refrigerate the flaxseed oil; the slightest heat will cause the fatty acids to oxidize.
Unlike flaxseed oil, flax can be included in cooked meals without damaging its omega-3 fatty acid content. Use mill flaxseed instead of flour when making muffins and breads, or add to smoothies and salad dressings.
A caveat: the ALA in flax is unrefined omega-3, meaning the body will have to metabolize ALA before it becomes the useful DHA and EPA variety. Children with a certain metabolic disorder are unable to do this. If your child has this problem, use fish oil supplements instead.
Eliminate vegetable oils, omega-6 fatty acids, and trans-fats
Trans-fats are low-cholesterol man-made fats made of hydrogenated oils; they are usually included in processed foods. The low cholesterol content makes trans-fats seem healthy, but trans-fats are chock-full of omega-6 fatty acids, which impede the body’s ability to metabolize omega-3 fats. Vegetable oils like corn oil, sunflower oil, and soybean oil are also high in omega-6. Inspect the ingredients label of all foods you put in the grocery cart, and make sure they do not contain vegetable oils.
Canola oil
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Instead of using vegetable oil for cooking, switch to canola oil
instead. Canola oil has 10% ALA that stays intact even when heated to
low temperatures. Use canola oil for cooking or as a substitute
for butter and margarine. When not in use, store the canola oil in the
refrigerator to keep the omega-3 from oxidizing.
Supplement with vitamins E and C
Omega-3 fatty acids are easy targets of free radicals, and are at risk of oxidizing before they even reach the brain. Vitamins E and C are natural antioxidants that protect long-chain fatty acids from oxidation and free-radical damage.