ADHD and Diet in Children – Part 1. My son was diagnosed with ADHD in Kindergarten. I was a Registered Dietitian back then and had been since 2000. However, I admit all I was thinking about back then was keeping his diet balanced. This included ensuring he received enough protein, iron and other essential vitamins and minerals through the foods he ate. I never thought about diet and ADHD in children.
I never seriously thought about food additives to avoid or specifically, “Diet and ADHD in children,” until recently.
Nathan was pickier when he was younger, and he was thin. So, in addition to giving him a multivitamin with iron, I gave him one bottle of Pediasure every day. I also gave him 1000 IU of Vitamin D (and still do) every day. (I take 6,000 IU per day. We use Seeking Health D3 drops).
I started giving Nathan vitamin D after I was diagnosed with vitamin D deficiency. My doctor prescribed a high dose of vitamin D (10,000 IU per day) to counteract the deficiency. The vitamin therapy had amazing effects on my mood–within 3 days I felt better. I was ready to start selling vitamin D, I was so impressed. I've struggled with depression in the past, so this was a HUGE deal!
I also noticed that as I continued to take it, I got sick with the cold much less often. To this day, if I get a cold, it's milder and it doesn't last as long. This is the same with my son.
More people are realizing that vitamin D is essential for much more than strong bones.
It treats and prevents depression, increases your immune system, and is even helpful for diabetes. However, not everyone is on the bandwagon.
The standard 400 IU is not enough to prevent deficiency in most people, but this is the most common amount on multivitamin labels. In fact, this is still another vitamin that many people are deficient in, and most aren't even aware of it. (See my articles on Zinc Deficiency and Magnesium Deficiency for two other examples).
The research is still catching up on how important vitamin D is for good health. However, the vitamin D council has the latest, and the most accurate information regarding vitamin D. (Vitamin D is not actually a vitamin. It's a hormone and is part of the endocrine system). Click here for my article about foods high in Vitamin D.
What about Additives to Avoid?
Okay, so I was satisfied with the fact that Nathan was getting all the most important nutrients through his diet and/or through the supplements I was giving him. One thing I didn't think about back then, however, was whether there were food additives in his diet that could be contributing to his symptoms. I never asked the question, “Do certain foods or ingredients affect kids with ADHD?”
New Discovery of the Importance of Diet and Children with ADHD
I didn't start thinking about food additives until Nathan was seven, because I was overwhelmed with all his other issues. And let's face it. Most doctors don't emphasize food or nutrition as potential therapy for special kids such as ours. My son's doctor certainly didn't.
As a Registered Dietitian Nutritionist, we are required to complete a certain number of continuing education units. So, when it was time to search for that perfect continuing education class, I came across an awesome book titled, “Eating for Autism,” by Elizabeth Strickland. When I read this book, the lights started coming on. And I immediately made changes to further improve Nathan's health.
For example, I immediately put Nathan on a high-quality Omega-3 supplement. (I will talk more later about why quality is so important and how to know you are getting the best quality). I also changed his multivitamin so that it did not contain any artificial flavors or colors. Previously he was taking Flintstones chewable vitamins, which were prescribed by his pediatrician. He wasn't taking omega-3s at all before this.
I want to point out a few things that I believe are important to know about children's multivitamins.
When Nathan's pediatrician first prescribed multivitamins, I had to tell the pharmacist I wanted iron in the vitamin, because the doctor ordered them without iron. The doctor was worried about the supplement causing constipation. However, a multivitamin with iron only contains 100% of the US RDA and shouldn't cause constipation (be sure to check with your doctor before making changes like this). Normally, iron causes constipation when taken as a single mineral supplement because it is a larger amount. NOTE: I do not recommend iron supplements without a doctor's order because of the risk of toxicity.
A separate iron supplement should only be necessary if your child is diagnosed with iron-deficiency anemia (low iron in the blood). This requires a simple blood test. At that point, the risks of constipation outweigh the risks of iron-deficiency anemia.
Cow's Milk and Iron Deficiency
I previously worked for the Women, Infant, and Children program as a Public Health Nutritionist. While there, I discovered that iron deficiency is common. I also completed my master's degree project on Iron Deficiency Anemia and its connection to excessive cow's milk intake. So, this issue is close to heart.
For those interested, the results of the study showed that children who stay on the bottle longer than 12 months are at increased risk of iron deficiency anemia.
This is because:
Cow's milk has no iron, and in fact too much cow's milk can interfere with iron absorption (affect the ability of your child to use the iron from other foods)
Drinking from a bottle usually means drinking substantial amounts of milk. Whole milk is high in calories*, and so will fill the child up and make him less interested in other foods (such as iron rich foods).
So, prevention of iron deficiency was important to me before Nathan was even born.
This is because Iron deficiency is serious and should not be taken lightly.
Iron deficiency anemia results in developmental delays, (and can even cause permanent mental retardation, if it's severe enough, and doesn't get treated). Iron deficiency also results in increased risk of infection, fatigue, and a whole slew of other issues. Prevention is the best treatment. The good news is that most doctors test for iron deficiency early on. If your child has not been tested. I strongly encourage you to get him or her tested.
It is important to note that if there is no deficiency of iron, and your doctor has not ordered an iron supplement to treat the deficiency, a simple multivitamin with iron should prevent iron deficiency anemia, even if the diet is inadequate in iron.
I gave Nathan the Flintstones vitamins with iron for several years. They were free through his insurance. Once I started learning more about the risks of artificial colors and their effects on kids with ADHD and autism, I started giving him vitamins that don't contain artificial additives. I paid for these myself, which was worth it to me. Although to be fair to the doctor, she might have been willing to prescribe the healthier ones, I just never asked.
It's important to know that gummy vitamins do not contain iron.
It can be hard to get your kid to chew healthier multivitamins. This is something I started having problems with. Nathan got to a point where he wouldn't take the chewable vitamins. Of course, he liked the gummy vitamins. However, I knew he needed iron to prevent anemia, because he wasn't eating much meat at all (or meat alternatives, such as eggs, beans, peas, nuts, seeds). So, I searched high and low for gummy vitamins that contained iron. I could not find one with iron!
So, if you want your child to get iron in his multivitamin, you'll need to find another type than gummies.
(If you know of a gummy vitamin with iron, please let me know)!
So, back to the first step to healing. I didn't necessarily do the steps in order (nor did I even do all the steps. For example, I see no evidence that Nathan is gluten or casein intolerant). However, I'm going to try to talk about them in order–sort of.
Anyone who knows me knows that I tend to jump around from topic to topic when I'm talking. Since I am writing to you, that shouldn't be too much of a problem!
First, like I discussed above, make sure your child is getting his or her basic nutritional needs met. You can do this by:
Completing a 3-day diary of everything your child eats. (Click here for a basic 3-day food record–it's free–that I whipped up). Make it as detailed as possible, including serving sizes, brand names, time of day eaten, how much actually eaten, how much your child likes the food. Remember it's only 3 days! 🙂
Try not to make any changes or improvements during this 3-day period. Don't judge yourself or your child. No one has to see this except you.
Use MyFitnessPal.com or some other calorie/nutrient calculator to help. MyFitnessPal.com will make it much easier to see any major deficiencies (or excesses) in intake off the top.
For example, proteins, carbohydrates (simple, complex, fiber), fats (saturated, mono and poly, trans), cholesterol
Vitamins A, C, sodium, potassium
This is a good starting point.
After you've done a 3-day diary for your children (and yourself, if you're feeling brave :D), The next is to recognize, and then to avoid (or minimize) synthetic (artificial) food additives that are detrimental to his or her (and your) health.
So, in summary, record and review your children's and your (whole family's?) diets. Look for glaring deficiencies. Think about adding a multivitamin with iron (if not already taken) to your child's diet. Talk to your doctor about having your child tested for iron and/or vitamin D deficiency if you feel it's a problem.
Click here for a free handout of food combinations that increase absorption of Iron. Hint: Combining iron rich foods and vitamin C rich foods is the key. Click here for recipes and articles on iron rich foods.
In case you don't already know this. Adobe Reader is free and allows you to type into the document. When you click “Fill and Sign,” it allows you to type on the lines. This is something I just recently discovered.
It is much less common for kids living in developed countries such as the United States, Canada, Australia, and Europe to be deficient in protein. But it is a risk that should be taken seriously, especially if you have a picky eater in your house. Knowing why protein is important is the first step to understanding the potential severity of protein deficiency, especially to growing children, and pregnant and breastfeeding women. Educating yourself on which foods are high in protein as well as how much protein is needed during different life stages will help you prevent protein deficiency from being an issue in your family's home.
There are many reasons why protein is important to a person's diet.
The body uses protein to make antibodies, which are important for a strong immune system.
Protein is necessary to produce enzymes. Enzymes are the chemicals that break down foods and enable cells to complete chemical reactions in a timely manner.
DNA/RNA synthesis is not possible without certain amino acids that make up proteins.
It is important for the repair of skin, organ and other tissues and cells, including hair. It is also important for maintaining fluid balance in the blood, and for properly functioning enzymes and hormones. In fact, enzymes and hormones ARE proteins.
Higher amounts of protein are required when a person is sick or recovering from an illness. Also, when a woman is pregnant or breastfeeding, protein requirements are increased. There is also an increased need for high quality protein when there is damage to the body cells, such as post-op recovery and healing after bones are broken.
Protein makes up 20-30% of muscle, 50% of bones, 20-30% of the liver, 30% of blood, and a substantial percentage of skin and hair.
A good example of the importance of protein AND iron is Hemoglobin.
Hemoglobin is the protein in blood responsible for carrying oxygen throughout your body.
Note also that a hemoglobin molecule also contains an iron atom.
So, if there is not enough iron or protein in the diet, there will be insufficient hemoglobin. This means the ability of the blood to circulate oxygen throughout the body will be depleted. Thus, both Iron and protein are important for healthy blood and a healthy person.
Proteins are made up of amino acids which are the building blocks of life.
Amino acids are necessary to build healthy muscles, and for proper nerve function.
If there is a protein deficiency in the diet, there could be:
Stunted growth
Poor muscle mass
Edema (water retention in cells)
Thin and fragile hair
Extreme cases of Protein Malnutrition are called “Kwashiorkor”
Difference Between Essential and Non-Essential Amino Acids.
Essential amino acids must be eaten through foods in your diet, and non-essential amino acids do not.
The following are the eight essential amino acids that must be taken in through the diet.
Tryptophan is a precursor to the important neurotransmitter serotonin. It has been shown to help some migraine sufferers who get what are known as “serotonin headaches,” though evidence is conflicting. Food sources include beef, turkey, chicken, flax seeds, almonds, eggs, and English walnuts.
Tyrosine is important for making sure the brain is producing adequate amounts of the feel-good neurotransmitters L-dopa, dopamine, norepinephrine, and epinephrine (adrenalin). It is also important for proper thyroid function and healthy skin. Foods rich in tyrosine include whole grains, oats, pork, milk, cheese, and other dairy products, soy foods, including tofu, avocadoes, and bananas.
Valine is essential for proper organ function, especially the liver and gall bladder. This amino acid is also important for balancing nitrogen levels in the body. Valine deficiency could lead to myelin sheath damage (the myelin sheath protects nerve cells), which in turn could lead to nerve damage. Foods rich in valine include tuna, snapper, cheese, soy protein, chicken, and nuts.
Isoleucine is necessary for the synthesis of hemoglobin, a major constituent of red blood cells. It is also important for stabilizing blood sugar and energy levels. Isoleucine is found alongside valine in many foods, including soy protein, chicken, lentils, chickpeas (garbanzo beans), and liver.
4 More Reasons Why Protein is Important
Leucine is important for growth and repair of muscle and bone tissue, and for wound healing. Leucine is also important in helping to stabilize blood sugar levels and for Growth hormone production. The best food sources of leucine are animal protein. The best non-animal protein sources are nuts and seeds.
Lysine is necessary for preventing glycation, which is the sticking together of sugar molecules with protein molecules without proper enzyme regulation. The result is what are known as “glycation end products (AGEs).” It is also important for proper growth, and for keeping cholesterol levels down. Lysine is found in foods such as soy products, chicken and milk.
Methionine is a supplier of sulfur, which is necessary for collagen production. Collagen is one of the most abundant proteins in the body, and is important for healthy bones, skin, hair, and nails. Methionine also has a fat dissolving effect and helps to prevent fatty liver. This amino acid is a building block in the synthesis of other proteins such as carnitine, melatonin, and glutathione. Food sources of methionine include nuts, eggs, beef, sesame seeds, Brazil nuts, and fish. Unfortunately, extraordinarily little methionine is found in fruits and vegetables.
Phenylalanine: There are two forms of Phenylalanine, L-Phenylalanine and D-Phenylalanine. It is the L form that is an essential amino acid and that must be taken in through the diet. L-Phenylalanine is important to produce Tyrosine, another essential amino acid, as well as serotonin, norepinephrine and epinephrine, the feel-good neurotransmitters. Food sources include pork, chicken and turkey, yogurt, cheese, and milk.
Phenylketonuria
There is a medical condition known as “Phenylketonuria” or “PKU.” This is a genetic disorder that results in a person not being able to breakdown phenylalanine. This has hampered studies done on the effectiveness of phenylalanine for treatment of certain other disorders including depression.
There is a third category of “Conditionally essential” amino acids that applies to exceptional circumstances. For example, babies born prematurely sometimes cannot synthesize them. The conditionally essential amino acids are Arginine, Cysteine, Glutamine, Glycine, Proline, and Tyrosine. I will talk about this in another post.
Click Here for a free printable handout that shows the recommended minimum protein intake for kids as well as a brief list of the best sources of high-quality protein.
Most fruits are high in vitamin C. Vitamin C is important for wound healing and for preventing colds and other infectious illnesses. Vitamin C is good for the immune system. Fruits especially high in vitamin c are melons, including cantaloupe and watermelon, mango and papaya, all citrus fruits, including lemons, limes, oranges, and grapefruit, berries (strawberries, raspberries, blueberries, blackberries), and pineapple.
Whole Fruit is a good source of fiber. Since most kids will eat fruit, this is an easy way to increase fiber intake and help to prevent digestion issues such as constipation. Fruits highest in fiber include unpeeled pears, apples, figs, dates, apricots, raisins, and plums/prunes.
Fruit is an excellent way to add water/fluid to your diet without having to actually drink water. It can be difficult to get kids to drink enough water, especially in the winter. Eating whole fruits will help to prevent dehydration. Fruits especially high in fluids are melons and grapes.
Because fruit is sweet, it can help curb a sweet tooth. Thus, you are less likely to give in to the less healthy sweets such as cookies and candy. If you're having a sweet tooth, pretty much any fruit will help you satisfy that craving.
Fruit is an excellent source of folate. Folate is important for healthy blood and a healthy baby. Strawberries, oranges, papaya, bananas and grapefruit are excellent sources of folate.
As some of you already know, I've been keeping track of my calorie (and nutrient) intake on and off for years. One of the things I have more recently discovered while doing this is that I hardly ever hit the 3500 mg goal. This is true even on days when I've eaten cantaloupe, bananas, grapes, and oranges.
So, what do I do to make sure I'm eating fruits every day? I find it helpful to wash fruit and put it into a bowl as soon as I get it home from the grocery store. This makes it much more likely that I will eat the fruit instead of some less healthy alternative.
I've also worked to reduce the amount of “other less healthy alternatives” available in the house. Since, I don't live alone, I find that putting the fruits on the counter in the kitchen, on the dinner table, or in front in the refrigerator (and hiding the other stuff!) also encourages more fruit eating for everyone.
Here is a list of other ideas to help encourage more WHOLE fruit intake (as opposed to juice)
Remember that when fresh fruits are in season, not only are they less expensive, but they usually taste better. So, this is a good time to try something new
It's okay to purchase fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, especially since fresh may not be available.
Whole fruit is higher in fiber and contains nutrients that are stripped during the juicing process. So, although some juice is okay, whole fruit is much better for you.
At breakfast, add your favorite fruits such as bananas, peaches, strawberries and blueberries to cereal, pancakes or waffles.
Try to always drink 100% juice. if it doesn't say, “100% Juice” on the label, It isn't.
Add fruit to your yogurt, and remember that favorite fruits make great snacks.
Add your favorite fruit to lunch boxes. If you don't have time or don't enjoy cutting fruit, use individual containers of fruits like peaches or applesauce are easy to carry and convenient for lunch.
At dinner, add crushed pineapple to coleslaw or include orange sections, dried cranberries, or grapes in a tossed salad. Try fruit salsa on top of fish.
During the summer, have a canning party to preserve favorite fruits that aren't available during the colder months. For example, we have jarred peaches that we canned in the summer. They are delicious!
Make fruit breads and fruit pies using fresh fruit, for example we just made “Gluten-Free Blueberry Banana Bread.” We used 3 bananas and 1 cup blueberries in the recipe, and it was delicious!
Here is a delicious recipe I have been making for years:
This delicious, colorful fruit salad is sure to win the hearts of many including your kids.Though the original recipe is for everything to be mixed together, it's okay to serve fruits in separate bowls/plates for children with sensory issues or for toddlers and other young children.
Prep Time20 minutesmins
Cook Time5 minutesmins
Total Time25 minutesmins
Course: Salad
Cuisine: American
Keyword: healthy, kid friendly recipes, recipes kids love
Servings: 4Servings
Calories: 172kcal
Author: Betty Crocker
Ingredients
4cupsCut up fruit4 different colors is best
2 tbspLime JuiceFresh is best
2 tbspHoney
1/4 teaspoonpoppy seedFound in Spice Aisle of most grocery stores
1teaspooncorn starch
Instructions
Just before adding dressing:Cut up 4 (four) cups of desired fruits.To make Dressing:Mix lime juice, honey, cornstarch and poppy seed in small saucepan. Heat, stirring constantly until mixture thickens and boils. Usually no more than 5 minutes. Cool 5 minutes.Toss dressing with fruit and serve. Recipe can easily be doubled or tripled as needed.
Notes
Fruit Combination ideas:Red apples, bananas, oranges, green grapesBlueberries, cantaloupe, honeydew, strawberriesKiwifruit, bananas, red grapes, pineappleStrawberries, blueberries, apricots, peachesNectarines, peaches, plums, strawberriesRaspberries, peaches, bananas, kiwifruit
There are so many awesome reasons for eating more vegetables, I hardly know where to start! And there are a great many healthy vegetables to choose from. Everyone should be able to find some they like. Below are 6 reasons you need more vegetables in your diet.
I do know that I like to be reminded of the nutritional benefits of consuming more vegetables, because I find that when I am reminded, I'm inclined to eat more of them! So, for starters we're going to look at 6 reasons you need more vegetables in your diet.
One of the reasons why variety in your diet is so important is because every unique food has something special to add. This is especially true of vegetables. In fact, I believe that's one of the main reasons God created so many different kinds of vegetables.
6 reasons you need more vegetables
Low in calories – eating more vegetables will fill you up without the overload of calories and will help with weight control
Small amounts of good carbohydrates and high in Fiber
The exception to “low carbs” being starchy vegetables (potatoes, corn, winter squash)
However, all carbohydrates in vegetables are GOOD carbohydrates, so potatoes are not a BAD vegetable. And potatoes and other starchy vegetables are excellent sources of fiber when you eat the skin.
Vegetables are low in fat.
Avocados are an exception; however, avocados are excellent sources of monounsaturated fats which are good fats.
Naturally low in sodium when fresh (or canned with no salt added)
Rich in vitamins and minerals, especially vitamin A, vitamin C, vitamin K, folate, B6, potassium, manganese
Now that we've discussed 6 reasons you need more vegetables in your diet, lets discuss 6 different vegetables and how their individuality can enhance your health when you eat more of them.
The wonderful thing about tomatoes is that they are available year-round, plus they are so versatile, you can sneak these vegetables into almost any diet, no matter how “vegetable hating” the individual is.
Tomatoes have a low glycemic index, are low in sodium (fresh, no salt added canned), are low in calories, and low in fat. Tomatoes are also high in fiber.
For example, 1 cup cherry tomatoes, which is about 8-10 tomatoes, only has about 27 calories, less than half a gram of fat, only 7.5 mg sodium, 5.8 grams carbs, with 1.9 of the carbohydrates being fiber.
High in Vitamins
The same serving size of tomatoes is packed with vitamins and minerals, as the list below shows.
Vitamin A (1241 IU – 25% US RDA)
Folate (6% US RDA)
B6 – (6% US RDA)
Vitamin C (18.9 mg 32% US RDA)
Vitamin K (11.8 mcg 15% US RDA)
High in Minerals
Potassium (353 mg 10% of US RDA)
Manganese (8% of RDA)
Choline (No established RDA, but significant to persons with Diabetes)
See Below for delicious recipe that contains tomatoes.
Bell Pepper
Low in Calories, (15 calories in one small pepper), fat, sodium (similar to tomatoes), and carbs, 6.9 carbs, 2.5 fiber
One of the best sources of Vitamin C of any vegetable. One small bell pepper will provide you with 100% of your needs for the day.
Also, a significant source of vitamin B6. This is important because vitamin B6 is low in many diets. This is because of high intake of enriched breads and cereals, which have been stripped of the outer bran and endosperm.
Bell peppers are not as good a source of potassium as other vegetables, but they do have potassium. And, it all adds up, right?
Broccoli
Low in calories, sodium, fat, and carbohydrates. For example:
“Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants in this root and its top greens have been found to offer protection against coronary artery disease and stroke. These antioxidants also lower cholesterol levels within the body and have anti-aging effects.”
Carrots
Like most other vegetables, carrots are low in calories, fat, carbohydrates, and excellent sources of fiber.
One thing about carrots stands out, however:
Carrots are a supersonic source of vitamin A. For example, 1 cup chopped carrots contains 12,383 IU of vitamin A (a whopping 428% of US RDA)!
In addition, 1 cup chopped carrots provides 13% of your daily needs of vitamin C, 21% of vitamin K, and 6% of folate and vitamin B6.
And carrots contain more than 400 mg of potassium per 1 cup serving.
Mushrooms
Of course, mushrooms are low in calories, fat, carbohydrates, and sodium like other vegetables. However, mushrooms are totally unique on this list.
First, mushrooms are not actually vegetables. They are technically fungus. Second, mushrooms are “the only vegetarian food” that are known to have their own vitamin D.
I always suspected this is because they naturally grow in the sun. And that's what science says.
When mushrooms are exposed to UV (sun) rays, they make their own vitamin D. This increases the vitamin D content of them for eating. I don't know about you, but that is so cool!
According to www.Berkeleywellness.com:
“Mushrooms contain a “pro-vitamin,” or precursor, called ergosterol that is converted into vitamin D when exposed to the sun’s ultraviolet (UV) radiation. This is like how your skin synthesizes vitamin D in response to sun exposure. However, commercially cultivated mushrooms are almost always grown indoors in the dark. As a result, they usually have negligible amounts of vitamin D. In contrast, wild mushrooms—notably chanterelles, maitake, and morels—are usually rich in D because they get sun exposure.”
Before I list the 13 benefits of Omega-3s, let me explain what I mean when I discuss Omega-3s.
Omega-3s are unsaturated fats that are important for good health for everyone. This includes babies, children, and adults. These essential fats are also important for children with special needs such as Autism and ADHD.
Omega-3s reduce the risk of certain diseases in aging adults.
For example, Omega-3s have benefits for persons with conditions such as coronary artery disease (CAD), rheumatoid arthritis (RA), and macular degeneration.
Omega-3 fats and oils cannot be made in the body, or there is limited production. For example, there are three different omega-3s:
EPA, which stands for Eicosapentaenoic acid
DHA, or Docosahexaenoic acid
and ALA, which stands for Alpha-Linolenic Acid.
DHA can be converted to EPA. Also, ALA can be converted to DHA, but both processes are inefficient.
As a result:
Sufficient amounts of Omega-3s, require consuming adequate amounts in your diet to prevent deficiency.
2. Omega-3 fats are anti-inflammatory.
Inflammation is what your body does in response to injury or sickness. When a part of your body experiences redness, swelling or pain, you are experiencing inflammation.
3. Omega-3 fats work to decrease Inflammation associated with diseases such as Rheumatoid Arthritis (RA)
Rheumatoid Arthritis is a disease of inflammation of the joints. And Omega-3s have been shown to decrease the inflammation associated with RA.
4. Omega-3s have been shown to reduce the severity of Macular Degeneration.
In case you aren't familiar, macular degeneration causes age-related loss of sight. This disease has been shown in some studies to improve as a result of omega-3 therapy.
5. Lower risk of death from coronary artery disease (CAD) is associated with sufficient amounts of Omega-3s.
For example, CAD is one form of heart disease that is caused by clogged arteries. Omega-3s have been shown to reduce the risk of dying from this CAD.
6. Omega-3s may reduce the risk of stroke.
For example, Ischemic stroke may be reduced as the result of sufficient dietary intake of omega-3s.
7. Omega-3s improve the blood cholesterol profile.
Specifically, Omega-3 supplementation may decrease levels of triglycerides in the blood. They may also decrease HDL, which is considered to be the good cholesterol.
8. Sufficient omega-3 levels are crucial to adequate brain development of babies before and after birth.
9. Additionally, omega-3s enhance immunity in pregnant moms who take omega-3s or eat fish regularly.
In fact, one of the reasons breastmilk is so healthful is because Omega-3s are naturally in breastmilk. The US started fortifying baby formulas in the 1990s for this very reason. Adding omega-3s is another example of how science is doing its best to mimic breastmilk.
10. Omega-3s are associated with a reduced risk of asthma. For example, one study showed this result in teenage children of women who took fish oil during pregnancy.
11. Omega-3s, particularly EPA, may help treat depression in some people.
12. And treatment of ADHD and autism has shown promise, though research is mixed.
13. Research shows that diets high in fish are associated with reduced risk of dementia and Alzheimer’s.
14. Treatment of Type-2 diabetes has shown some promise as well. (Wait that's 14)!
So which omega-3s should you take?
I'm so glad you asked because three different Omega-3 fats must be taken in through the diet. Read below to find out more.
EPA – Eicosapentaenoic acid
Sources
Fatty fish such as salmon
Swordfish
Tuna
Mackerel
Supplements
EPA can be converted from ALA or DHA, but is not efficient.
DHA – Docosahexaenoic acid
Sources
Fish only (or fish oil supplements)
Cold-water fish, including mackerel
Herring
Tuna
Halibut
Salmon
Cod liver (oil)
Whale and Seal blubber
DHA can be converted from ALA in the body but is not an efficient process
Alpha-Linolenic Acid (ALA)
Sources
Nuts (particularly black walnuts) and nut butters
Chia and flax seeds
Soybean oil
Canola oil
Olive oil
Avocado
Below are three different fish oils we have used, and that I recommend. They are some of the highest quality on the market, and the dosages are not too high. These are Amazon affiliate links.
The one on the left is the one our family takes. We gave our 13-year-old the Carlson Kids Chewable until about six months ago. He really liked them, but I wanted to give him a higher dose. He tried the fish oil in the middle but didn't like it after a while. It is very lemony (and they have orange too), but not sweet at all.
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