Are you anxious about going to a store with your son because of fear he might throw a temper tantrum? Do you wish your daughter could concentrate long enough to do her homework or simple chores around the house? Are you afraid of being called by your children’s school about one of your kids being disruptive in class or aggressive with other students? If you answered “yes” to any of these questions, you might be relieved to know that help may be as close as the kitchen table or your child’s lunch bag. The modern American diet is linked to many childhood health problems. Most people already associate junk food with obesity, but the effects of what we feed children on their behavior is just as important. A growing body of scientific research has found that synthetic food dyes and certain other artificial additives found in processed foods, as well as pesticide residues in fruits and vegetables, can have profound effects on how children behave. A typical child’s diet may also lack the essential fatty acids that have been associated with normal healthy behavior in children.
Artificial Colors, Flavors and Preservatives
Synthetic food dyes are used in many foods, ranging from breakfast cereals and yogurt to pickles, marshmallows, and soft drinks, but these petroleum based additives are even more common in foods marketed to children, because manufacturers recognize that children are attracted to bright colors.
The connection between synthetic food dyes and children’s behavior problems has been known since the early 1970s, when the late Dr. Ben Feingold discovered this link. While numerous studies have since confirmed the harmful effects of synthetic food dyes on the behavior of children with attention deficit hyperactivity disorder, a more recent study published in the Lancet showed that these additives can trigger hyperactive behavior in all children, not just those already diagnosed with ADHD. This study prompted the European Union to require labels on foods containing synthetic food dyes to warn that they “may have an adverse effect on activity and attention in children.” The Chinese government recently proposed a ban on artificial colors in foods sold in China, citing health risks for adults and children from long-term consumption of these chemicals. This is ironic, since most synthetic food dyes consumed around the world are made in Chinese petrochemical factories!
In the United States, a Food and Drug Administration panel recently concluded that synthetic food dyes can have a detrimental effect on some children’s behavior, but the panel narrowly rejected requiring warning labels on foods containing these additives. In the absence of warning labels, what can you do to help your children avoid these harmful chemicals? Don’t be tempted to buy brightly colored processed foods just because your child is attracted to them. In particular, avoid foods containing synthetic food dyes (Red #40, Red #3, Yellow #5, Yellow #6, Blue #1, Blue #2 and Green #3). Also steer clear of processed foods with artificial flavors and the preservatives BHT, TBHQ, and BHA. The Feingold Association’s Foodlist & Shopping Guide includes thousands of brand name foods that are free of these troublesome additives.
While most parents would intuitively prefer to limit the amount of fats in their children’s diet so as to prevent obesity, there are certain healthy fats that many children don’t get enough of. The most important of these are the essential fatty acids omega-3 and omega-6, which are necessary for the brain to transmit signals between nerve cells in order to process information properly.
When you consider that 60% of a person’s brain is made up of fats and fatty acids, the importance of having a proper balance of fats in the diet becomes all too clear. Studies have found that many children with ADHD are deficient in essential fatty acids, such as the omega-3 fatty acid DHA. Research has also shown that supplementation with essential fatty acids can result in a reduction of ADHD symptoms in some children.
A healthy diet for a child’s developing brain should include several servings of foods that are rich in omega-3 fatty acids every week. One of the best sources for these nutrients is fatty fish, such as salmon or sardines. It is no coincidence that fish have been called ‘brain food’ for generations. Other good sources of these essential fats include flaxseed, walnuts, and canola oil, as well as certain juices and milk products that are supplemented with omega-3s.
Pesticides’ harmful effects on the environment have been widely known since the publication of Rachael Carson’s groundbreaking book, Silent Spring, in the 1960s. The effects these chemicals have on children’s behavior are less well known.
In 2001, 73 million pounds of organophosphate pesticides were applied in agricultural and residential settings in the United States! These pesticides have been shown to cause hyperactivity and cognitive deficits in animal studies, and recent research has also linked them to behavioral problems in children. For example, a 2010 study published in the journal Pediatrics found an association between exposure to high levels of these pesticides and ADHD symptoms in children. These results are not surprising, because organophosphate pesticides are potent neurotoxic chemicals designed to kill insects by interfering with their nervous systems.
You can avoid pesticides by purchasing organically grown fruits and vegetables in your supermarket’s organic produce section, as well as by looking for organic frozen vegetables and foods made with organic ingredients.
Making these simple changes in your family’s diet not only makes good sense health-wise, but you may also notice a dramatic improvement in your children’s behavior and concentration.
Individual dietary needs vary and no one diet will meet everyone’s daily requirements. Before starting any new diet, check with your doctor or nutritionist.
Article by Jane Hersey
Jane is the National Director of the Feingold Association and author of Why Can’t My Child Behave? A former teacher and Head Start consultant, she has testified before the National Institutes of Health, the U.S. Department of Agriculture, and Congress about ADHD and diet. She frequently lectures at education associations, hospitals, medical groups, universities, and schools.
The Importance of Omega-3s Omega-3 fatty acids are very important for maintaining health. Fish and seafood are rich in the omega-3 fatty acids eicosapentaenoic (EPA) and docosahexaenoic (DHA). It’s these fatty acids that are responsible for the numerous health effects of omega-3s.
While most people are aware of the benefits of omega-3 fatty acids for our heart and arteries, fewer are informed about the important role omega-3s play in brain development and health, particularity for children.
These fats can help your child pay attention in school–they may even have positive effects on their IQ. Here are some facts about Omega-3′s that you may not know:
Omega-3 fatty acids from oily fish or fish oil supplements during pregnancy and while breastfeeding increase the amount of DHA and EPA delivered to the baby, helping to support brain and visual development.
Since the brains of infants and toddlers develop so rapidly, it is especially important to provide them with sufficient dietary sources of omega-3 fatty acids either from fish, cod liver oil, or fish oil supplements to ensure healthy brain development.
There is growing evidence that marine omega-3 fatty acids are also important for brain function in school-age children, particularly in the common and inter-related childhood disorders of behavior and learning. Children with ADHD tend to have lower blood levels of omega-3 fatty acids, and preliminary studies show that supplementing children with omega-3s can help improve symptoms of ADHD.
In terms of brain development and function, the most important omega-3 fatty acid is DHA. Based on recommendations from the National Institutes of Health, children should be eating at least 150 mg of DHA per day. Yet, on average, American kids eat only 19 mg per day. The simple way to correct this gap is to make sure kids are eating two servings of oily fish per week (such as salmon or cod) or alternatively give them an omega-3 supplement such as cod liver oil.
Source “Food for Thought: Developing Brains Need Omega-3s” by Emily Slee, Issue 2, Volume 4, 2011 issue of Healthetimes