Omega-3 fatty acids are recommended for adults to protect against high cholesterol and heart disease, but they can also be beneficial for children. Omega-3 fatty acids help to support brain development in your child, making them an important addition to your child's diet. Look for ways to sneak omega-3 fatty acids into your child's favorite meals for a painless way to add healthier foods to simple dishes, knowing that you are helping to support brain function and give your child the best start possible.
Significance
The University of Maryland Medical Center notes that starting your child omega-3 fatty acids begins in the womb; an expecting mother who doesn't get enough omega-3s while pregnant could give birth to a baby with vision or nerve problems. That's why it's important to eat foods rich in omega-3 while pregnant and to offer your baby foods rich in omega-3 when he begins to eat solid foods.
Benefits
Besides heart, eye and nerve health, omega-3 fatty acids have been shown to reduce the risks and symptoms of children with attention deficit hyperactivity disorder (ADHD), found a study performed by the Department of Pediatrics, CHU Ste-Justine, Montréal, Québec, and published in a 2009 issue of Pediatrics and Child Health. Children with ADHD who were given an omega-3 fatty acid supplement achieved and maintained a reduction in ADHD symptoms over children who were given a placebo.
Foods
Omega-3 fatty acids are typically easy to find and might already be in some of your child's favorite foods. You can find them in foods such as cold water fish, flaxseed, whole grains, eggs, nuts and seeds. Try mixing up a healthy trail mix using seeds, nuts and dried fruit to introduce your child to omega-3s or having a low-mercury fish for dinner twice a week.
Recommended Daily Amounts
The University of Maryland Medical Center specifies that there is no daily dosage of omega-3 fatty acids specified for children. Instead, having two servings of an omega-3 fatty acid-rich food such as eggs or low-mercury fish is sufficient. If you'd like your child to take an omega-3 fatty acid supplement to help with the symptoms of ADHD, you must do so under the direct supervision of your child's health care provider.
Warnings
It's important to follow the American Academy of Family Physician's recommendations when it comes to feeding your children omega-3 fatty acids. The AAFP stipulates that if the omega-3s are mostly coming from fish, avoid high-mercury fish such as mackerel, shark and swordfish. Only 12 oz of fish should be consumed weekly by children or expectant mothers. Choose fish such as pollock, shrimp and catfish that are low in mercury but still offer a high amount of omega-3 fatty acids per serving.
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