How Much Omega-3 For Toddlers?

A healthy diet is essential for proper childhood growth and development. Eating a variety of foods from different food groups such as fruits, vegetables, whole grains, dairy, healthy fats and lean meats will help ensure your child is receiving a nutritious diet. Lean protein such as fish offers omega-3 fatty acids, a special type of fat required for proper brain development in children.

Food Sources

There are many food sources of omega-3 fatty acids including salmon, tuna, catfish, walnuts and flaxseed. However, fish is the best source of omega-3 and also provides protein, vitamins and minerals such as iron, zinc, calcium and magnesium, which are also necessary for proper health and development.

Mercury

Many parents worry about feeding their children fish due to mercury toxicity, which can lead to possible neurological damage. However, toxicity from fish intake is rare and only occurs after consuming large amounts. Since the health benefits of eating fish far outweighs the risks, children should consume fish with lower mercury content such as salmon, canned light tuna, pollock and catfish. Avoid fish with the highest mercury content, which are shark, swordfish, mackerel and tilefish. Also, limit albacore white tuna to one can per week.

Omega-3 Supplements

Over-the-counter use of supplements for toddlers is common, however use is only appropriate when prescribed by a physician. The American Academy of Pediatrics recommends children eat a healthy diet as the primary source of vitamins and minerals. While certain supplements may be necessary, others can be harmful. For example, high doses of certain vitamins and minerals can be toxic, such as vitamin A and D, zinc and iron. While there is no recommended daily allowance of omega-3 fatty acids for children, the Institute of Medicine recommends that children up to age 12 consume two 3 oz. servings of fish per week to provide a healthy, safe dose of omega-3 fatty acids.

Ways to Increase Intake

Encouraging your child to consume fish may be a challenge. Certainly, one of the best ways to motivate your child to eat fish is to eat it yourself. For healthy, flavorful meal ideas, make a salad that includes whole wheat pasta, canned light tuna and steamed vegetables mixed with a light dressing. Or, pan fry salmon with a mixture of olive oil, whole grain dijon mustard and honey and serve with steamed broccoli and wild rice.