Omega-3 fatty acids are an essential nutrient, which means that your body cannot produce them. Beneficial to health in many ways, omega-3s are an important part of a teen's well-balanced meal plan. They are considered a healthy type of fat that protects health and reduces the risk of several health problems. Several foods are good sources of omega-3s and many contain other important nutrients.
Dosage
Under the age of 18, there is no recommended daily dosage of omega-3s. After the age of 18, no more than 3 g of added omega-3s should be taken daily. This is beyond what a teen can get from foods that contain this nutrient. For teens who eat plenty of foods that contain omega-3 fatty acids, a supplement may not be needed.
Health Benefits
Omega-3s have been shown to reduce the risk of heart disease, cancer and arthritis. You may not consider these teenage health concerns, but a healthy intake of omega-3s during the teen years and beyond can protect young adults from these problems down the road. Including omega-3s in a teen's diet supports healthy brain function, including memory and performance, according to the University of Maryland Medical Center. They can also help balance a teen's mood and show potential to treat ADHD, depression and bipolar disorder.
Sources
Many brands of omega-3 fatty acid supplements are available that can help a teen get enough to support health. However, the Harvard School of Public Health recommends that a teen gets most of his omega-3s from healthy foods. Fish is one of the best sources and salmon, tuna, mackerel, trout, herring and sardines are top picks. Flaxseed, walnuts and canola oil are healthy plant sources of omega-3 fatty acids. For teens who don't like fish or who don't eat a very healthy diet, a supplement may be a good option under the direction of a doctor.
Considerations
When adding fish to a teen's diet it is important to choose the right kinds of fish, in the right amounts. Some species of fish are high in mercury, which can cause damage to a teen's immunity and nervous system, and should be avoided; this includes, shark, swordfish, tilefish and king mackerel. In addition, the American Heart Association recommends eating two 3-ounce portions of fish each week, which offers health benefits without the worry about ingesting too much mercury. Teens who catch fish for eating should contact the area health department for more information about the safety of fishing in certain lakes and rivers.
References
- Better Health USA; Healthy Eating Tips for Teens; Lisa Margolin, JD, MS
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Erhlich, NMD; June 2009
- Harvard School of Public Health; Omega-3 Fatty Acids; Dr. Frank Sacks
- Help Guide;Good Fats, Bad Fats and the Power of Omega-3s; Melinda Smith, MA, et. al.
- U.S. Geological Survey; Mercury in the Environement; October 2000
- American Heart Association: Fish, Levels of Mercury and Omega-3 Fatty Acids
Member Comments