Omega-3 has long been known for its numerous benefits on human health, especially on children’s development. However, there are many kids lacking Omega-3 in their diet.

What is omega-3?

Omega-3 fatty acids play a crucial role in your body. Omega-3s have two main important types: EPA and DHA. They also include ALA.

The human body, especially kids need Omega-3 to function well and to prevent several health risks.

How Omega-3 can benefit your children

Omega-3 has a strong relation to many health concerns. These include:

• Birthweight and healthy birth

• Brain function

• Eye health

• Abilities such as thinking, remembering, learning, reading or writing

• Certain disorders: ADHD or sleep disorders

DHA is the main Omega-3 fatty acid for the brain growth of infants as well as their visual and neurological development. After the age of three, children need a balance between DHA and EPA.

How much Omega-3 is enough for children?

• Infants six-24 months old: 5mg of DHA/lb of body weight.

• Kids two-four years old: 150mg of DHA and EPA/day.

• Kids four to six years old: 200mg/day.

• Kids six-10 years old: 250mg/day.

• Teenagers: up to 1,000mg/day.

Sources of Omega-3

Fatty fish is the best source of Omega-3. Try to add these fish into your child’s diet two to three times a week:

• Salmon (wild type)

• Sardines

• Trout (lake type)

• Tuna

• Bluefish

• Anchovies

• Herring

• Mackerel

However, some types of fish can contain loads of mercury, PCBs, and other toxins. Thus, it’s safer for children to consume trout and wild salmon more than the others.

But remember – do not consume more than 198g of these fish a week.

Good sources of ALA are walnuts, flaxseed, chia seeds, and oils like soybean oil or canola oil. These foods are high in calories, thus give your kids an adequate intake to stay healthy.

Things to remember

• Moms need to consume more Omega-3s before pregnancy, during the last trimester and during the breastfeeding period.

• Plant-based products are not as good as fish-based ones.

• Make sure you give your child fortified milk packed with Omega-3.

• Think carefully before giving your kids Omega-3 gummies as these usually contain loads of sugar.

• If your child is picky with food, consider making smoothies containing Omega-3-rich ingredients.

• There are liquid fish oils in gelatine capsules available for your convenience.

This article first appeared in hellodoktor.com and was reviewed by Dr Duyen Le. The Hello Health Group does not provide medical advice, diagnosis or treatment.