Omega-3 is a crucial nutrient for brain development. Numerous studies have shown that providing sufficient omega-3 for children can enhance memory and boost cognitive and creative abilities.
Should you supplement omega-3 for your child? How does omega-3 benefit kids? Omega-3 is an essential nutrient for overall health, preventing and supporting the treatment of heart disease, depression, arthritis, ADHD, skin issues, memory loss, reading difficulties, asthma, and obesity. However, omega-3 cannot be produced by the body and relies heavily on diet. Thus, supplementing omega-3 for kids under a doctor's guidance is essential.
Should You Supplement Omega-3 for Your Child?
Omega-3 is a type of polyunsaturated fatty acid (PUFAs), a precursor to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two fatty acids are crucial for a child's brain growth and development. DHA and EPA are commonly found in fatty fish like tuna, mackerel, and some other seafood.
Another member of the group is ALA (alpha-linolenic acid), a precursor to DHA, which is abundant in plant oils such as flaxseed oil and soybean oil. However, DHA and EPA can be synthesized in the body from ALA.
How Does Omega-3 Benefit Kids?
Omega-3 is essential for a child's health, benefiting skin, heart, joint pain, and more. Supplementing omega-3 for kids can result in:
- Increasing levels of good cholesterol, reducing triglycerides and fats in the blood.
- Supporting brain development. Children provided with sufficient omega-3 exhibit better hand-eye coordination, social skills, focus, and higher IQ.
- Improving vision, protecting the eyes.
- Enhancing memory, cognitive development, and learning abilities.
- Assisting in treating depression: While there's no direct evidence that omega-3 helps treat depression, individuals who consume omega-3-rich foods during depression treatment tend to experience better progress.
- Increasing focus.
- Some studies suggest that supplementing omega-3 for kids may reduce symptoms of attention deficit hyperactivity disorder (ADHD).
- Reducing symptoms of bipolar disorder.
- Omega-3 significantly aids memory enhancement, with high concentrations found in the brain.
- People allergic to sunlight can endure a certain amount of sunlight exposure after taking fish oil for a period. Additionally, fish oil is beneficial for individuals with psoriasis.
Omega-3 is highly beneficial for the body, so make sure your child consumes plenty of foods rich in this fatty acid to ensure their healthy development.
Can Children Take Fish Oil?
Fish oil is extracted from the tissues of oily fish like tuna, mackerel, sardines, salmon, and trout. The oil is usually stored in their belly, beneath the intestines, and is rich in omega-3.
However, is giving children fish oil supplements good or bad? This is a common concern for many parents considering supplementing their child's diet with fish oil.
In reality, giving your child fish oil supplements is not harmful, but it may not be necessary if they consume oily fish like salmon, tuna, trout, or sardines at least once a week. If your child's diet lacks sufficient omega-3, you can supplement them with fish oil or follow a doctor's advice and consider some precautions:
- Choose oil sourced from fish meat rather than liver oil, as liver oil may contain toxins or high levels of vitamin A.
- Follow the recommended dosage on the packaging. Over Consumption may lead to diarrhea, stomach pain, or even bleeding. If such symptoms occur, take your child to the hospital immediately.
Supplementing Omega-3 for Kids: How Much is Enough?
Omega-3 deficiency can weaken a child's immune system and slow down brain development. However, excessive omega-3 absorption can negatively impact the body's resistance to other bacterial infections. The appropriate amount of omega-3 for children is as follows:
Besides ensuring sufficient omega-3 intake, you should also pay attention to other nutrients for your child. However, avoid providing excessive omega-3, which may cause nausea, diarrhea, and even bleeding. If this occurs, take your child to the hospital for immediate medical attention.
10 foods rich in DHA for babies
Omega-3 is found in many foods, but which foods contain high levels of Omega 3 and which mothers should choose for their baby to use every day? Here are 11 foods rich in Omega-3 (DHA) mothers refer to to supplement their babies regularly every day.
1. Fish
Fish is a good source of omega-3 fatty acids, especially fatty fish. You can find fatty fish such as halibut, mackerel, herring, sardines, tuna, sea trout...
With salmon, the mother can make salmon oil for the baby to process into the dish.
2. Nuts
Sesame seeds, pumpkin seeds, sunflower seeds are not only rich in Omega 3 but also rich in zinc and iron. Pumpkin seeds are also a nutritious snack with low calories, 30 g of pumpkin seeds have approximately 100 mg of Omega 3.
3. Soybeans
Soybeans are a very good source of fiber and plant protein.
They are also packed with other nutrients including vitamin B2, folate, vitamin K, magnesium and potassium (24).
However, soybeans are also very high in omega-6 fatty acids, so we should not depend on soy as a sole source of omega-3. We need a balance of omega-3 and omega-6.
Omega-3 content: half a cup provides 1242 mg or 1443 mg/100 grams (3.5 oz).
4. Cauliflower
Cauliflower used to boil and cook soup is beneficial for pregnant women. One serving of cauliflower will provide the body with about 200 mg of Omega3. In addition, white cauliflower is also rich in vitamin C, folate, fiber...
5. Walnuts
Walnuts are a rich source of Omega 3 fatty acids. Besides, it also helps reduce hunger. Pregnant mothers often eat this fruit to expect their children to be smart and study well.
6. Cabbage
This white vegetable is rich in omega-3 fatty acids. So, please add this food to your child's meal. You can boil cauliflower or use it to make soup, this vegetable is very good for pregnant women. Cauliflower will provide the body with about 200 mg of omega-3. In addition, this food is also rich in vitamin C, folate, fiber... good for children's health.
7. Seaweed
The same omega-3 fatty acids found in cold water fish are also found in seaweed and algae. You can also use seaweed products to supplement your daily omega 3.
8. Tofu
100 g of tofu can contain up to 400 mg of Omega 3, meeting a large part of the daily fat requirement. For pregnant women and postpartum women, tofu is also an excellent source of protein and calcium.
9. Eggs
According to nutritionists, eating about 5 Omega 3 eggs a week will be the best way to get more healthy fats into the body through the diet. These eggs are available in most Canadian grocery stores.
10. Milk and dairy products
Omega-3 fortified milk and yogurt may be good options. There are now many infant formulas that contain the omega-3 fatty acid DHA because some studies suggest it supports brain development.
You can refer to Vitacare USA's natural and safe supplements to provide the necessary nutrition for your child.
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