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Omega-3 and omega-6 fatty acids may help reduce symptoms of ADHD in some children. Omega-3/6s nourish cells, helping us to absorb nutrients and expel toxins. They can help improve brain development and memory, as well as prevent conditions such as cardiovascular disease, high blood pressure, and depression.
Omega-3 fatty acids are polyunsaturated fats. They can be found in trout, mackerel, black cod, herring, sardines, salmon, tuna, halibut, algae, krill, hemp seeds, flaxseed, some dark green leafy vegetables, and walnuts. Olive oil is not a good source of either omega-3 or omega-6 fatty acids. Eating fish about twice per week is a good plan and recommended by the American Heart Association. Too much fish can be unhealthy due to mercury levels found in some fish. Pregnant and nursing women and young children should be careful what types of fish they eat. Some are not recommended.
Flaxseed, walnut, soybean, and canola oils are good omega-3 oils with which to cook your food. Flaxseed can be ground and sprinkled on top of foods as a crunchy treat. Some stores stock omega-3 enhanced eggs and mayonaise infused with flax seed oil. Supplements are available online and from health food stores, although they may cause "fish burps."
Omega-6 fatty acids can be found in seeds and nuts, including seed and nut oils. Soybean oil is a source of omega-6 fatty acids and is found in many American foods. It is important to balance omega-3 and omega-6 fatty acids. It's much easier to obtain omega-6 fatty acids, so it is important to be mindful of balancing these two types of fatty acids. An imbalance of omega-3/6s may lead to conditions such as depression, obesity, heart disease, cancer, and other diseases. It can increase hyperactivity and aggression. Since omega 3/6s are necessary for health, being mindful of maintaining balance cannot be underestimated.
Some resources:
- Breakfast: Quick Omega-3 Granola, Bon Appetite, February 2009.
- Lunch or dinner: Roasted Halibut with Walnut Crust, Bon Appetit, October 2007.
- Dessert: Ice Cream with Roasted Grapes and Walnut Oil, Gourmet magazine.