Omega-3s are a type of essential fatty acid required in the diet. The three main types of omega-3s are ALA, DHA and EPA, and sources include fatty fish, certain nuts and seeds, as well as some vegetables and beans. Dietary requirements for omega-3s vary with age, and children need less than adults. Because omega-3s are concentrated in the brain and involved in memory and problem-solving, it is important to ensure your intake meets the recommended amount.
Role of Omega-3
Omega-3s are involved with the development and growth of the nervous system. Your body uses these fatty acids to synthesize a group of chemicals known as eicosanoids. The eicosanoids derived from omega-3s inhibit the formation of certain prostaglandins. This makes omega-3s important in the modulation of pain and inflammation. Omega-3s are concentrated in your nervous system, and according to an article published in the September 2007 edition of "Lipids in Health and Disease," evidence suggests a link between dietary deficiency of omega-3s and attentional and anxiety disorders.
Dosage
The recommended daily intake of omega-3s for children ages 1 to 3 is 0.7 g per day, according to the Institute of Medicine. Children from 4 to 8 should consume 0.9 g per day. Girls between the ages of 9 and 13 are encouraged to eat 1 g per day of omega-3s, and older females should aim for 1.1 g per day. The requirements are slightly higher if you are pregnant or lactating. Boys aged 9 to 13 should include 1.2 g per day of omega-3s, and older teens and adult males should strive to ingest 1.6 g per day.
Sources
According to the Institute of Medicine, vegetable oils such as soybean and canola oils are good sources of omega-3s. In addition, flax seeds and flax seed oil contain omega-3, as do walnuts, leafy green vegetables and kidney beans. Animal-based omega-3s occur in fatty fish such as sardines, salmon and herring, and to a lesser extent in meat and eggs.
Symptoms of Deficiency
The time to assure adequate consumption of omega-3s begins before birth, as infants who do not get enough omega-3s from their mother during pregnancy can develop vision and nerve dysfunction, according to the University of Maryland Medical Center. Other symptoms of inadequate dietary intake of omega-3s include fatigue, memory loss and mood swings.
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