Essential fatty acids and amino acids are currently a hot topic and source of much research for brain function and heart health. Many complementary health care providers suggest adding or replenishing the diet with Omega-3 Fatty Acids like EPA and DHA for patients with ADHD and other attention problems. One overlooked potential resource and lacking problem in the diet of ADHD children and adults is amino acids.
Two recent studies have shown promising results with amino acids and ADHD, especially the amino acid L-Acetyle Carnitine with reduction of attention disorder symptoms.
An essential nutrient is required for functioning but cannot be produced in the body. Essential amino acids have to come from a food source. Nonessential amino acids are made or synthesized by your body. You should consume a variety of foods in order to get a diet rich in necessary amino acids and complete proteins.
Significance of Amino Acids
Your body needs protein for growth, tissue repair, energy and other important functions like hormone, enzyme and antibody production. When you build muscle or repair tissue, your body makes protein from amino acids.
Nonessential amino acids do not have to come from digesting protein but are made inside the body. Essential proteins cannot be made and must come from meats, eggs, milk, cheese and combinations of grains and vegetables. There are nine essential amino acids that must be obtained from your diet.
Meat for Amino Acids
Protein from seafood, beef, pork and other animal meats are an ample source of essential amino acids. Poultry including chicken and turkey as well as eggs provide complete proteins and essential amino acids. Complete proteins contain all nine essential amino acids and are important because they provide adequate support for tissue repair, energy, hormones and other biological functions.
Milk and Cheese and Amino Acids
Dairy products are a rich source of protein and amino acids. Milk contains two primary proteins, casein and whey. Casein is the main type of milk protein, about 80 percent and is a high quality source of essential amino acids. Milk also contains about 20 percent whey protein which is also a complete protein.
Amino Acids from Vegetables and Plants
Most plants lack some amino acids. For instance beans are rich in protein but do not contain all nine essential amino acids. Eating a balance of vegetables, legumes, nuts, seeds and grains combined provides enough proteins and amino acids when eaten together.
Soy beans are the only plant considered to be a complete protein--that is, containing all nine essential amino acids not synthesized in the body. Grains contain less of the amino acid lysine and legumes are lower in the essential amino acid methionine. Lysine and tryptophan are generally lacking in most plant protein.
It is interesting to note that while some sources of amino acid and protein provide benefits for symptoms of ADHD, others have been shown to increase problems. A small percent of people with attention disorders also have a problem with protein imbalance, especially exacerbated by the protein in cow's milk. One way to check is to eliminate cow's milk from the diet for several weeks and see if symptoms improve. Of course, you should always check with your doctor before trying supplements or making drastic diet changes.
References
- Cleveland Clinic: Protein, Fat and Cholesterol
- Harvard School of Public Health: Protein-What Should You Eat?
- Cornell University: Department of Food Science
Elizabeth Richards - Elizabeth Richards has published almost 200 articles for Suite101 since 2007 as a Contributing and Feature Writer.
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