Omega 3 fatty acids are a group of polyunsaturated, or healthy, fats critical to the health of a growing child. The three fats--α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)---promote development of a child's brain, eyes and nerves. So it's critical that omega-3 fats are incorporated into kids' diets. However, it is easier said than done. ALA is the easiest of the omega 3 fats to find; several plant foods are rich in it. DHA and EPA, on the other hand, are not found in any plant foods---they can only be consumed from fish and algae. There is a way around this conundrum: ALA actually converts to DHA in the body after being eaten. So parents should provide their children with diets that incorporate ALA-rich foods, and consider feeding them a source of DHA as well.
Plant Foods Rich in ALA
Children can eat a number of plant foods rich in ALA on a daily basis. The best sources for ALA in everyday foods include flaxseed, canola oil, walnuts, bread and soy products. Parents can easily feed their children sandwiches, cook with canola oil and place canola oil on salads instead of olive oil. With little further effort, parents can add additional sources of ALA to children's diets: sprinkle ground flaxseed on cereal or in soups and salads, and give them walnuts (if the child is not allergic) as a snack. Children can consume soy by drinking soy milk and by eating other soy products such as tofu, soybeans and veggie burgers.
Sources of DHA
The only food source for DHA is fish. Fish sticks are a common food that many children seem to like. Since ALA converts to DHA in the body after it is eaten, children unwittingly get some or all of the DHA they need by eating ALA-rich plant foods.
Supplements
Another way to ensure that your child is getting his daily intake of the omega 3 fats is to give him a supplement. A number of child-friendly supplements can be found online and in supermarkets, health food stores and drugstores that sell children's vitamins. Some top brands include the chewable gummy fish by Nutrition Now Coromega Omega-3 Supplement for children, which comes in orange- and lemon lime-flavored squeeze packets; and Nature's Plus Animal Parade softgel pills.
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