Many adults don't include enough fish in their own diet, let alone their fish-resistant children's diet, to supply sufficient omega-3 fatty acids to balance their intake of omega-6 fatty acids. Western diets tend to include 14 to 25 times the amount of omega-6 relative to omega-3 fatty acids, according to the University of Maryland Medical Center. This imbalance tips the body's immune responses to be pro-inflammatory. If your family's diet doesn't include fish once or twice a week, consider giving your child fish oil supplements.
Benefits for Kids
Brains undergo rapid development during childhood. More than 60 percent of your 8-year-old's brain mass consists of fatty acids, and about 70 percent of the myelin sheath that shields the nerve cells in the brain is also fatty acids. The omega-3 fatty acids in fish oil also participate in the chemical signaling system that involves dopamine and serotonin, brain chemicals involved in the regulation of mood and behavior. For proper development and effective operation, your child's brain requires a consistent influx of essential fatty acids. Supplements such as fish oil have been used to treat a variety of mental health, learning and developmental problems, such as schizophrenia, depression, dyslexia, autism, attention deficit hyperactivity disorder, movement disorder and development coordination disorder. Fish oil might also reduce allergic responses, improve symptoms of asthma and enhance thinking skills.
Fish in Diet
About one-half of Americans eat fish only occasionally or never eat it, and about one-third of Americans eat fish only once a week. The Harvard School of Public Health advises adults and children to eat fish at least once or twice a week. If your family does eat fish regularly, make sure you avoid eating large, predator fish that are more prone to contamination with mercury. Eat fish low on the food chain, such as salmon, catfish, shrimp, pollock and tuna.
Supplementation
If your family or your child doesn't eat fish routinely, consider using fish oil supplements. High-quality fish oil supplements provide omega-3 fatty acids that are untainted by mercury or other contaminants. Fish oil supplements are available in various kid-friendly forms, including squeeze packets, chews, flavored oil, gummy candy and in chewable multivitamin tablets. Dosages vary, so read the labels to ensure that the supplements include both DHA and EPA, the two types of fatty acids in fish oil that enhance health and development. Consult with your child's physician before starting supplements or significant changes in diet.
Dosage
The U.S. Food and Drug Administration doesn't provide minimum daily requirements for essential fatty acids, but the Food and Nutrition Board provides guidelines for the "adequate intake" of omega-3 fatty acids. Children who are 4 to 8 years of age should get 0.9 g. each day of fish oil or other omega-3 fatty acid.
References
- DHA-EPA Omega-3 Institute: Childhood
- DHA-EPA Omega-3 Institute: DHA/EPA and the Omega-3 Nutrition Gap/Recommended Intakes
- Harvard School of Public Heath: Fish: Friend or Foe?
- "Journal of Developmental & Behavioral Pediatrics"; Effect of Supplementation with Polyunsaturated Fatty Acids and Micronutrients on Learning and Behavior Problems Associated with Child ADHD; Natalie Sinn, et al.; April 2007
- The Franklin Institute: The Human Brain
- "The New York Times"; Feeling Good About Fish Oil; Roni Carn Rabin; September 2008
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