the UK, the recommended amount per week for girls
and women of childbearing age is two and for boys,
men, and women past childbearing age is four. The
relative amounts of EPA and DHA does vary greatly
between varieties of fish , with mackerel providing
2700 mg per average portion and haddock providing
a much lower 170 mg for a medium sized fillet. For
many people this variability in EPA and DHA intake
is unlikely to have significant consequences as long as
fish is regularly consumed , but for individuals with
ADHD it may compromise brain function. For this
reason pure fish oil supplements that provide a daily
standard dose of EPA and DHA are useful in addition
to a diet containing fish and seafood. Increasing evi-
dence from well designed clinical trials have indeed
shown that supplementation with EPA and DHA alle-
viate ADHD-related symptoms in some children.
These supplements also have the advantage of being
relatively safe and offering general health benefits,
specifically in terms of cardiovascular protection.
Although pure fish oil supplements may be beneficial
in some individuals with ADHD it is important to note
that more research needs to be done to fully establish
the durability of any treatment effects as well as opti-
mal dosages and formulations.
Dietary Antioxidants
If intakes of long-chained polyunsaturated fats
(PUFAs), such as EPA and DHA, increase then so
does the risk of lipid peroxidation by the action of
harmful free radicals, smoking, and pollutants, etc.;
substances produced in the body by normal processes
such as breathing andmetabolism. PUFAs are highly
susceptible to attack from these reactive substances
and need the protection ofantioxidantsto avoid get-
ting damaged and thus affecting the structure of the
lipid membranes of the brain and CNS. When free
radical production is insufficiently countered by anti-
oxidants the resultant damage to the brain and body is
termed ’oxidative injury’.
Dietary antioxidants include nutrients such as
vitamin Eandseleniumas well as biologically active
substances such as flavonols, anthocyanins andcaro-
tenoids, found in highly colored fruits and vegetables,
nuts, tea and red wine. Vitamin E is naturally found in
PUFA-rich foods like oils and nuts whilst selenium is
found in fish, seafood, liver, egg, brazil nuts, mush-
rooms and lentils. Eating the recommended daily min-
imum of 5 portions of fruit and / or vegetables should
provide adequate amounts of complementary dietary
antioxidants, especially if a wide range of colors and
varieties are chosen.
Dietary Iron
Iron deficiency has been associated with ADHD
in children and tends to be worse even when compared
with iron-deficient non-ADHD controls. Lower serum
ferritin levels correlate with more severe ADHD symp-
toms and greater cognitive deficits.
Dietary sources of iron include red meat, fortified
breakfast cereals, pulses and dried apricots and these
foods should feature regularly in the ADHD diet.
Additional supplementary iron may be required in
cases of proven iron deficiency.Dietary Zinc
Zinc has a range of important functions in the
body, including the metabolism of neurotransmitters
and fatty acids, with zinc deficiency possibly having an
effect on the development of ADHD. Children with
ADHD who have been treated with supplementary
zinc have exhibited reduced hyperactive, impulsive
and impaired-socialisation symptoms.
Foods known to be rich in zinc include seafood,
liver, pine nuts, cashew nuts and wholegrain cere-
als and so should be eaten regularly to help avoid
deficiency.Synthetic Food Additives
Certain synthetic food colorings, flavorings and
preservatives, have been linked to increase hyperactiv-
ity in some ADHD and non-ADHD children. Many
of these additives are unnecessary and are frequently
used to sell poor-quality foods, that are often mar-
keted specifically at children.
The following additives have been implicated in
adverse reactions:
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133
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E180ADHD diet