life-potential. The daily challenges of living with
ADHD place a huge strain on families and reduces
overall quality of life for all involved.
Origins
Back in 1981, Colquhoun and Bunday undertook
a comprehensive survey of children with ADHD and
discovered that many showed physical signs of essen-
tial fatty acid (EFA) deficiency, including excessive
thirst, polyuria, dry hair and skin. These authors
were the first to propose that fatty acid deficiency
may be a factor in ADHD, and their ground-breaking
work prompted more research studies and clinical
trials designed to increase understanding of those
nutritional factors involved in ADHD.
It has now been proposed that many developmen-
tal and psychiatric conditions, including ADHD along
with dyslexia, dyspraxia, autism, depression, and schiz-
ophrenia, may involve deficiencies of certain long-
chainedfats, especially eicosapentaenoic acid ( EPA)
and docosahexaenoic acid (DHA). Both iron defi-
ciency andzincdeficiency have also been associated
with the development of ADHD.
Description
Dietary Fats
Fats have a fundamental structural and functional
role in the brain and central nervous system (CNS)
and are a key factor in the development ADHD. The
two fats that are thought to be especially important are
EPA and DHA, not only because of their role in the
brain and body but because of the relative lack of them
in many people’s diets. EPA is the precursor of a
complex group of substances, called eicosanoids,
which perform numerous regulatory functions in the
brain and body. DHA is a major ‘building block’ of
brain and neuronal membranes and as such has a
profound influence on cell signalling. Both EPA and
DHA are omega-3 fats and can be made from the
omega-3 essential fatty acid, alpha linolenic acid
(ALA). However, this conversion process can be prob-
lematic as genetic and environmental factors, includ-
ing diet, can cause great variation in an individual’s
constitutional ability to convert ALA into EPA and
DHA. Dietary factors known to adversely affect this
conversion include low intakes of ALA, high intakes
of omega-6 fats, saturated fat, hydrogenated fat and
alcohol, in addition to vitamin and mineral deficien-
cies, testosterone and stress hormones. Unfortunately,
many dietary surveys have revealed that a typical
modern-day diet is rich in omega-6 fats, saturated
fats and hydrogenated fats and often low in omega-
fats and micronutrients. ADHD children are often
found to be deficient in iron and zinc and the fact
that more boys than girls tend to be affected may be
partly explained by the negative effect of testosterone
on this conversion process.
In order to avoid a functional deficiency of these
important fats, the diet should have a smaller ratio of
the omega-6 essential fat, linoleic acid (LA) to omega-
essential fat (ALA), at an ideal ratio of no more than
5:1, as well as adequate amounts of pre-formed EPA
and DHA. The richest dietary sources of LA are cer-
tain vegetable and seed oils, including sunflower, saf-
flower, soya, palm, peanut and sesame, all of which
should be eaten in good amounts along with oils that
are rich in ALA such as rapeseed (canola),flaxseed
(linseed) and walnut oil. Olive oil is also recommended,
despite having quite a low ALA content, as it is rich in
beneficial monounsaturated fats. Looking at types of
spreading fat available, many margarines have been
specifically formulated to be rich in ALA, although
some brands still contain harmful hydrogenated fats,
but it is worth remembering that butter actually has a
low LA content and when mixed with equal quantities
of rapeseed or olive oil, the saturated fat content is
much reduced. Other sources of ALA include green,
leafy vegetables such as rocket, watercress and spinach
as well as fresh green herbs, such as basil, coriander,
mint and parsley. Consequently, the food products of
animals allowed to graze on open pasture will also be
rich in ALA and so organic, free-range and outdoor-
reared meat, milk and eggs are the best choice.
When it comes to sources of EPA and DHA, fish
and seafood are the best sources with oily fish , such as
salmon, trout, mackerel, sardines, herring and ancho-
vies, being especially rich. Fresh tuna is classed as anPossible causes of ADHD-like behavior- A sudden change in the child’s life—the death of a parent or
grandparent; parents’ divorce; a parent's job loss - Undetected seizures, such as in petit mal or temporal lobe seizures
- A middle ear infection that causes intermittent hearing problems
- Vision problems
- Medical disorders that may affect brain functioning
- Underachievement caused by learning disability
- Anxiety or depression
SOURCE: National Institute of Mental Health, National Institutes of
Health, U.S. Department of Health and Human Services
Behaviors associated with ADHD can be caused by other
factors. It is best to consult a medical professional to rule out
these possibilities.(Illustration by GGS Information Services/
Thomson Gale.)
ADHD diet