Children with Dyslexia and ADHD can really struggle with attention and focus. They can also present as being very tired after a school day but there are lots of ways good nutrition can help support them.
The most important meal of the day
A high protein breakfast sets them up for the day and can be done in a variety of ways from smoothies with protein powder to dippy eggs. A good breakfast can power children and especially young teens until lunchtime. It may also make up for poor lunch choices from the school canteen. Our young people need to be able to take on information and manage their day effectively so it’s great to try and give them a head start.
Essential Fats for Growing Minds
Long-chain polyunsaturated fatty acids (PUFAs), such as omega-3 and omega-6, are essential fats that our bodies cannot produce on their own. These fats play a crucial role in brain development, behaviour and learning abilities. Research suggests that children with dyslexia and ADHD may have deficiencies in these essential fats, which can impact cognitive function, focus, and emotional regulation.
Why Are PUFAs Important?
PUFAs are vital components of cell membranes, particularly in the brain and nervous system. They support cognitive functions, learning abilities and emotional wellbeing. A deficiency in these essential fats during critical growth periods can affect a child’s ability to concentrate, process information efficiently, and regulate emotions.
PUFAs, Dyslexia, and ADHD: The Connection
Studies indicate that children with dyslexia and ADHD often have lower levels of omega-3 fatty acids, particularly DHA (docosahexaenoic acid). This deficiency may contribute to symptoms such as:
- Difficulty with reading and writing (dyslexia)
- Impulsivity and hyperactivity (ADHD)
- Poor memory and concentration
- Emotional instability and mood swings
Increasing omega-3 intake has been associated with improvements in attention span, reduced hyperactivity, and enhanced reading and learning skills in children with these conditions.
Best Dietary Sources of PUFAs
To ensure your child receives adequate PUFAs, consider incorporating the following foods into their diet:
Omega-3 Fatty Acids:
- Fatty fish (salmon, mackerel, sardines, trout)
- Flaxseeds and chia seeds
- Walnuts
- Hemp seeds
- Algal oil (a plant-based source of DHA)
Omega-6 Fatty Acids:
- Sunflower, safflower, and corn oils
- Nuts (almonds, cashews, peanuts)
- Pumpkin and sesame seeds
Finding the Right Balance
While both omega-3 and omega-6 are essential, modern diets often contain excessive omega-6, which can contribute to inflammation. Encouraging the consumption of omega-3-rich foods and reducing processed foods high in unhealthy fats can help maintain a healthier balance.
Recommended Daily Supplement of Fish Oils
For children who may not get enough omega-3 from their diet, fish oil supplements can be a beneficial addition. The recommended daily dosage varies by age:
- 1-3 years: 250-500 mg combined EPA and DHA
- 4-8 years: 500-750 mg combined EPA and DHA
- 9-13 years: 750-1000 mg combined EPA and DHA
When choosing a supplement, opt for high-quality, purified fish oils that are third-party tested for contaminants. Look for supplements that provide a good balance of EPA (eicosapentaenoic acid) and DHA, as both are crucial for brain function and development. Always consult with a doctor or a qualified nutritionist before introducing supplements into your child’s diet to ensure they are appropriate for their individual needs.
Additional Nutrients to Support Brain Function and Sleep
Alongside essential fatty acids it’s worth exploring these other important nutrients to support children with dyslexia and ADHD.
- Zinc: Found in meat, shellfish, and pumpkin seeds, zinc supports brain function and attention.
- Magnesium: Present in leafy greens, nuts, and whole grains, magnesium helps with relaxation and focus. It also plays a crucial role in promoting restful sleep, which is essential for cognitive function and emotional regulation. Ensuring adequate magnesium intake can support better sleep patterns, which in turn helps improve attention, mood, and overall wellbeing. Magnesium salts can also be added to a warm bath at night to promote relaxation and improve sleep quality.
- Iron: Essential for cognitive development, iron-rich foods include lean meats, spinach, and legumes.
Try This Brain-Boosting Recipe
Incorporating omega-3-rich recipes into your child’s diet can support brain health and development. Lucinda Miller, founder of NatureDoc has some amazing recipes tailored for children. One is her Mini Blueberry & Lemon Oat Pancakes, which are both delicious and beneficial for cognitive function.
Mini Blueberry & Lemon Oat Pancakes
Ingredients:
- 125g cream cheese
- 50g oats
- 2 free-range eggs
- 0.75 tsp baking powder
- Zest of 1 lemon
- 24 blueberries, halved
Instructions:
- Blend all ingredients except the blueberries until combined; let the mixture rest for a few minutes.
- Heat a non-stick frying pan over medium heat.
- Spoon small amounts of batter onto the pan to form mini pancakes.
- Place three blueberry halves onto each pancake.
- Cook until bubbles form, then flip and cook until golden.
These pancakes are rich in omega-3 fatty acids from the eggs and provide polyphenols from blueberries, which may enhance focus and concentration. They make an excellent breakfast or snack option for children.
For more child-friendly recipes, have a look at Lucinda’s cookbook, The Good Stuff, which has lots of recipes designed to support children’s health and development, and also her most recent recipe book Brain Brilliance.
Supporting Your Child’s Development
Ensuring a diet rich in PUFAs and other brain-supporting nutrients can have a positive impact on your child’s cognitive function, behaviour, and emotional wellbeing. If you suspect a deficiency, consult with a healthcare provider or child nutritionist for personalised guidance. Even small changes you make can have a big impact on your child’s health and their ability to focus and learn.
If you have any questions about anything discussed in this blog you can contact us at Toucan Education.