“Bad Kids”: You Are What You Eat!

By: Tierra T. Ellis, PhD., NCSP

Culture

“Get off that table and eat your dinner! Acchhht acchhht – If you don’t stop running around my house like you lost your mind! And don’t roll your eyes at me – go back to the table until that plate is empty!”

Ever been told you were a bad kid, called someone a bad kid, and/or agreed that you have bad kids? Ever wondered how the effects of being called a bad kid coupled with food choices can lead to depression and mood symptoms or how you may be the source of the “bad behavior?”

“Bad kids”

After a child has heard they are a bad kid it is something they may eventually accept and internalize. What does it mean to be a bad kid anyways? I recently conducted a poll and respondents shared that it may mean that they were misbehaving, loud, obnoxious, or just an overall bad person. Being called a bad kid may also leave some feeling confused due to it being an ambiguous term. Children who get labeled as “Bad kids” statistically have a higher chance of getting diagnosed with Depression, Moods Disorders, Oppositional Defiant Disorder (ODD), and/or Attention Deficit Hyperactivity Disorder (ADHD), and are put on medications that may interfere with their growth, especially if they are prepuberal (e.g., before puberty) adolescents. The Diagnostic Statistical Manual-5 (DSM-5), which is something like a psychologist’s bible that encompasses all mental health disorders, defines ADHD as “a persistent pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or brain development…” Something that most people don’t take into account is how one’s diet may be the major contributor of their symptoms… You Are What You Eat!

The 12 Essential Nutrients that Play a Major Role in Mental Health

There are 12 antidepressant nutrients that are associated with how one may prevent and treat depression: Folate, Iron, Omega-3 Fatty Acids, Magnesium, Potassium, Selenium, Thiamine, Vitamin A, B, B12, C, and Zinc[1] I will briefly introduce these 12 essential nutrients and foods you may find them in.

1. An imbalance of glucose (sugar) may result in symptoms of anxiety, hyperactivity, depression, aggressive behavior, and learning difficulties. Inadequate management of blood glucose levels may result in one feeling fatigued, dizzy, irritable, forgetfulness, and poor concentration. B Vitamins are used at every teaspoon of refined sugar, which is why it is not encouraged to consume refined sugars in excessive amounts. Research has indicated that increasing more natural sugars (e.g., sugars you find in natural fruits) vs. refined sugars (e.g., processed sugars you buy at grocery stores) may decrease symptoms of hyperactivity, anxiety, forgetfulness, impulsivity, and irritability, which are all ADHD symptoms[2].
2. Is your Iron low? Iron deficiency is more common in the world than any other nutritional deficiency. Low iron may impact the brain in ways that may result in fatigue, apathy, and poor concentration[3], Iron-rich foods include nuts, seeds, dried fruits (e.g., figs, prunes, and apricots), lentils, and beans.
3. Zinc deficiency may result in behavioral and sleep disturbances, increased sensitivity, and, parents did you know it can decrease in one’s sex drive? Maintaining adequate Zinc levels may reduce depression symptoms and may foster overall better treatment outcomes. Foods that contain zinc are whole grains, chickpeas, lentils, and beans.
4. Magnesium is another mineral that is vital for maintaining adequate functioning of the muscle and nerves. Magnesium deficiency may result in agitation, anxiety, irritability, sleep disorders, and depression. Magnesium-rich foods are found in vegetables (e.g., spinach, broccoli, peas, green beans), legumes (e.g., chickpeas and black beans), and fruit (e.g., bananas, raspberries, avocados), and nuts and seeds.
5. Chromium is associated with protein metabolism, fat, carbohydrates, and augments the action of insulin. Insulin aids in balancing blood sugar levels and is integral in the process in that it permits your body to use glucose (sugar) from carbohydrates and other foods you consume for energy. It also has beneficial effects of decreasing depression symptoms. Chromium is found in potatoes, green beans, whole-grain products, and fruits (e.g., apples and bananas).
6. Vitamin D is essential and low levels of it may impact basic and cognitive functioning (e.g., the process that one acquires knowledge and understands it) and result in Bipolar Disorder, Schizophrenia, and Depression[4]. Cereals and soymilk contain Vitamin D as well as natural sunlight!
7. Omega-3 Fatty Acids play an important role in the cellular membrane and function and may have the ability to decrease Bipolar Depression. Great sources of Omega-3 Fatty Acids include walnuts, chia seeds, and flax seeds.
8. Folate is a B-vitamin that is essential to cell growth and metabolism and is naturally present in a variety of foods. Folate may improve moods, social functioning, and play an active role in decreasing depression symptoms. Folate is in foods such as legumes, leafy greens, asparagus, nuts and seeds, and brussels sprouts.
9. Selenium is associated with the brain and nervous system and can reduce depression symptoms. Brazil nuts are one of the best sources of selenium along with sunflower seeds, mushrooms, cashews, and lentils. 
10. Potassium is another important mineral that is also an electrolyte that aids in fluid regulation and nerve signals. Electrolytes have an electric charge in your body and help balance fluids.  Potassium deficiency may result in mental fatigue and changes in mood. Foods that include potassium are bananas, mushrooms, peas, honeydew, cantaloupe, raisins, dates, and cucumbers.
11. Vitamin C is an essential antioxidant associated with the brain. Vitamin C deficiency may affect one’s cognitive functioning (e.g., the process that one acquires knowledge and understands it) and motor abilities (e.g., movement of muscles)[5]. Foods high in Vitamin C are cantaloupe, tomatoes, kale, strawberries, broccoli, papaya, and red, green, and yell bell peppers.
12. Thiamine (Vitamin B1) is integral in that it takes food energy and uses it to create brain energy. Thiamine is found in whole grains, beans, peas, and some cereals,

Tips for Parents / Caregivers

• Always keep in mind that ALL behavior has a root.
  • Don’t call your child “bad.” It is highly suggested that you explain to them specific behavior that is unacceptable and why to prevent internalized symptoms, which may lead to depression.
    • Make a conscious effort to ensure your child is consuming the 12 essential nutrients that play an important role in their mental health.
    • Pay attention to the socially unacceptable behaviors and/or moods and revisit the 12 essential nutrients to monitor if your child may be nutrient deficient.
    • Try to avoid vegetables in cans and consider fresh fruits and vegetables to avoid unnecessary preservatives and additives. 

Tips for Mental Health Providers

• Always keep culture in mind during all conversations with clients and be cognizant of your approach. A strengths-based approach likely has the best outcomes.
  • Inquire about your client’s eating habits and provide psychoeducation on the 12 essential nutrients and their impact on one’s mood.
  • Encourage clients to read the Nutrition Facts on the back of their food packages and scan for the 12 essential nutrients.
  • If your client has a habit of eating foods that are lower in nutritional value then have a harm reduction approach such as gently suggesting a reduction of sugar rather than suggesting a drastic change of their food preference choice.

Copyright © Tierra T. Ellis 2020 All Rights Reserved.

References:

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[1] LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression. World journal of psychiatry, 8(3), 97.

[2] Holford, P. (2003). Depression: the nutrition connection. Primary Care Mental Health, 1(1), 9–16.

[3] Dog, T. L. (2010). The role of nutrition in mental health. Alternative therapies in health and medicine, 16(2), 42-46.

[4] Bertone-Johnson, E. R. (2009). Vitamin D and the occurrence of depression: causal association or circumstantial evidence?. Nutrition reviews, 67(8), 481–492.

[5] Han, Q. Q., Shen, T. T., Wang, F., Wu, P. F., & Chen, J. G. (2018). Preventive and therapeutic potential of vitamin C in mental disorders. Current medical science, 38(1), 1–10.