They Are What You Feed Them: How Food Can Improve Your Child’s Behaviour, Mood and Learning. Dr Richardson Alex

Чтение книги онлайн.

СКАЧАТЬ so if your child doesn’t have enough zinc, his brain – 20 per cent of which is made from these fats—is unlikely to function properly. Both zinc and copper are also found in your brain’s hippocampus region. This is best known for its role in memory and learning, but has many other functions—like helping to regulate your emotions, stress responses and sensitivity to pain.

      Once again, the UK national survey data don’t give good news. Serious dietary deficiencies of zinc were found in 5-37 per cent of our children, depending on their sex and age; 70-90 per cent of children consumed less than the ‘reference nutrient intake’.³⁶ Perhaps we could teach our children something about nutrition before they have their own children, as apart from the ‘unexpected’ fertility problems they might have, there’s also evidence to suggest that maternal zinc deficiency may lead to immune system impairments that persist for three generations.³⁷ Just what sort of legacy have we been creating with our junk food diets?

      Several studies indicate low levels of zinc (and high copper) in children with ADHD, as already mentioned. Many nutritional therapists, therefore, automatically recommend zinc supplements for hyperactivity, as well as for dementia and other behavioural disorders. Some of them recommend zinc to pretty much everyone—and, given the vague but comprehensive list of potential deficiency signs above, it’s easy to see why. However: I would warn against supplementing with zinc alone until we have further evidence that the benefits outweigh the risks. Two small controlled trials did show short-term benefits from zinc supplementation in ADHD, but both involved Middle Eastern children, and these findings may not apply to children elsewhere. What’s more, there’s some disturbing evidence to suggest that zinc supplementation alone can cause cognitive decline in dementia patients, and the same has been reported in animal studies.³⁸ Some researchers think these effects could be due to an undetected copper deficiency (which standard blood tests may not pick up).

      Because zinc and copper compete in so many ways, a high intake of one can deplete the other. As ever, my advice would be to try to get both of these micronutrients in ample quantities from good food, as most foods that provide one will also provide the other. Micronutrients delivered in their natural food packaging are extremely unlikely to give rise to unexpected and possibly toxic reactions or nutrient imbalances (well, OK—there is polar bear liver!). With individual micronutrients, we really do need more research in most areas before anyone can say with confidence what their effects may be. (Please get in touch with FAB Research if you’d like to help us do the studies: www.fabresearch.org.)

       Fat-soluble vitamins are needed to make minerals work—they can’t perform in isolation. For example, iron can’t be used unless there’s adequate vitamin A present as well, and calcium and potassium need vitamins A and D before they can start their work.

       Parts of nerves (and all cell membranes) are made from omega-3 fatty acids, which will go ‘rancid’ (because of oxidation by free radicals) if they’re not protected by antioxidants, including vitamins E and C.

       The nervous system also needs B vitamins, magnesium, zinc and vitamin C to help make the neurotransmitters that are used to cross the gaps (called synapses) between the nerves.

      Some Other Minerals—in Brief

       Iodine is added to table salt because deficiency causes such serious mental and physical problems.

       Chromium, manganese and probably vanadium (as well as zinc) are needed for blood-sugar regulation, and lack of them is often linked with mood swings, inattention and carbohydrate cravings.

       Cobalt is involved in nervous function because it’s needed for vitamin B12.

       Selenium is important for immune function and antioxidant defences, but soil levels in Europe are low, reducing the content of locally grown produce.

       A fascinating study in Texas showed that areas where lithium concentrations in the drinking water were highest had the lowest incidence of suicide, rape and murder. Higher doses of lithium have long been used to treat bipolar depression, but the Texas study suggests that even very low doses can affect human behaviour.³⁹

      Did You Know?

       Historically, copper, iron, manganese and zinc deficiency have each been associated with mental impairment such as confusion, violence, feeling ‘dull’…and sometimes even death. On the other hand, too much lead can lead to brain damage, and too much copper or zinc can cause behavioural problems.

       Vitamin B deficiencies and magnesium deficiencies have frequently been associated with anxiety, depression and other neuropsychiatric disorders.

      What Else Children Need from Their Diet

      In addition to the nutrients we’ve considered, your child also needs some other substances for good health—and once again, fruits and vegetables are the best sources.

      Phytochemicals

      ‘Phytochemicals’ are plant compounds that help protect you from many diseases, including cancer and many disorders of the heart, circulation and immune system. They include ‘flavonoids’ (found in fruits, vegetables and red wine), isoflavones (in soya and some other vegetables) and lycopene (in tomatoes). I only have space to deal very briefly with flavonoids here, but most phytochemicals have antioxidant activity, so we’ll have a quick look at antioxidants again before we finish this overview.

      Flavonoids

      Flavonoids are a group of phytochemicals found in plants, and are vital components of a healthy diet. They help protect your child against bacteria, viruses and fungi, and many have anti-inflammatory, anti-allergic and immune-boosting properties. They’re found in the leaves, skin and pips of vegetables and fruit—so washed and pulped whole (preferably organic) these will provide your child with very healthy ‘shakes’ or ‘smoothies’. You’ll find them especially in dark fruits such as blueberries, dark cherries and prunes, as well as in cooked tomatoes, some forms of soy and green tea.

      Antioxidants

      Chemical reactions go on all the time in our bodies and brains. Some of the by-products are ‘free radicals’, dangerous substances that can attack any parts of our cells and tissues, and play a direct or indirect role in most major diseases and disorders, as well as the deterioration we’ve come to associate with ‘normal’ ageing.

      Environmental pollution also exposes us to free radicals. (Smoking gives you millions of free radicals in every puff. Give up if you can—and don’t expose your child to smoky atmospheres.)

      Antioxidants are our defence against free radicals, so a diet low in antioxidants means your child is more vulnerable to cellular attack. Different antioxidants act in different and complementary ways, and we need them all. For example, vitamin E is needed to stop important fatty acids from ‘oxidizing’, but it won’t work without vitamin C. The only way to give your child the full mix of antioxidants is with a diet rich in a variety of nuts, seeds, whole grains, fruits and vegetables.

      Antioxidants that come straight from СКАЧАТЬ