The online source, Kids and Nutrition, states that omega-3 fatty acids are an essential ingredient for development and growth due to helping support important chemical reactions in the body. According to the University of Maryland Medical Center, infants who do not receive enough omega-3 can be at risk for both neurological and visual problems. Considered healthy fats, omega-3 fatty acids are not produced in the body so children foods that contain them in order to boost cognitive function, blood pressure and many other factors that contribute to ultimate health.
Fish
Fish from cold waters is the highest source of omega-3 fatty acids. This includes salmon, mackerel, sardines, and fresh, not canned, tuna. These fatty fish assist in keeping blood pressure normal and also can help with attention deficit hyperactivity disorder, or ADHD, due to their connection with healthful cognitive function. According to Healing With Nutrition, an online health source, there is a strong connection between low levels of omega-3 fatty acids and symptoms of ADHD. Two servings of fish per week provides the body with sufficient omega-3. MayoClinic.com suggests grilling or baking fish to avoid using unhealthy fats that are often included in frying and sautéing.
Flaxseed
Flaxseed is considered one of the highest plant sources for omega-3 fatty acids, containing an abundant amount of alpha linolenic acid, according to Omega-3 Oils Information. According to the University of Maryland Medical Center, apha linolenic acid is a kind of omega-3 fatty acid that is easily converted to those found in fish oils. Flax is a preferred source of omega-3 for vegetarians, and is a great choice for kids who don't like the taste of fish. Flaxseed can be found in health food stores, either as whole or ground seeds, as well as in oil form. Flaxseeds can be ground and sprinkled over cereals, fruit salads, or steamed vegetables, or can be added to smoothies. The oil can be added to salad dressings or added uncooked to pasta sauces.
Walnuts
Walnuts are another source of omega-3 fatty acids. According to World's Healthiest Foods, a mere 1/4 cup of walnuts contains 90.8 percent of the daily omega-3 requirement. Because of omega-3's anti-inflammatory properties, it can help with problems related to conditions such as asthma. Omega-3 also helps to keep blood vessels elastic while preventing bad cholesterol from accumulating, according to the online site, Health Castle. Walnuts make good snacks to nibble on throughout the day. They also make a delicious addition to salads and pastas, and can be crushed and sprinkled over oatmeal or other cereals.
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