Omega-3s, like those found in fish oil, promote healthy brain and eye development. They also help with the development of the nervous system and can reduce or prevent asthma, eczema, and allergies.
Fish oil also helps to maintain a healthy heart and improve mood. A diet rich in omega-3s is protective against diabetes, cancer, stroke, and obesity.
With all these benefits for children’s health, it’s important to make sure they get enough omega-3s each day.
Here are some tips to make sure your child has enough fish oil in their diet:
How much fish oil do children need?
The U.S. Department of Health and Human Services recommends that children and adolescents aged 1 to 19 years old get 2.4 grams of omega-3s per day.
However, fish oils of different sources are good at different levels of omega-3s. Many fish oils contain both EPA and DHA or docosahexaenoic acid and alpha-linolenic acid.
EPA is primarily used in supplements and oil. EPA is thought to be more effective for brain development and may slow the growth of tumor cells in the liver, brain, and testicles.
The DHA in fish oil is mostly used as a “buffer” to help make EPA more available to cells. Therefore, kids younger than two years old and women who are pregnant or nursing should not take EPA, unless they also have severe allergies to fish.
What are some healthy sources of omega-3s for children?
Dairy products. Children who eat whole milk and yogurt have the highest consumption of omega-3s.
Fatty fish like salmon, trout, and mackerel. A cup of cooked white fish provides about 200 mg of omega-3s, plus 100% of your child’s daily allowance of vitamin D.
Children who eat whole milk and yogurt have the highest consumption of omega-3s. Fatty fish like salmon, trout, and mackerel. A cup of cooked white fish provides about 200 mg of omega-3s, plus 100% of your child’s daily allowance of vitamin D.
Eggs. Eggs are a great source of omega-3s and vitamin D.
They are also an excellent source of protein, vitamin B12, folate, and vitamin B5.
Children who eat six to eight eggs per week are well suited for a high-quality, vegetarian diet. Eggs are a great source of omega-3s and vitamin D.
How to include fish in your child’s diet
The best way to ensure your child gets enough omega-3s is by using a supplement. Look for high-quality supplements that are formulated with organic supplements like salmon and other fresh seafood, and that contain the highest quality of marine ingredients.
Keep in mind that fish oil supplements should be taken with food. So, remember to always make sure your child’s omega-3 supplement has no sugar and is kept away from hot or cold foods. Read labels carefully Take care when choosing a fish oil product.
Always look for one that has the word “omega-3” or “EPA” in the name, and check to see if it has the recommended daily allowance for omega-3s (because it’s not always easy to tell the difference). Most fish oils also say on the label how much omega-3s the product contains.
What are the benefits of fish oil for children?
Omega-3s may reduce symptoms of ADHD and attention deficit hyperactivity disorder (ADHD). Omega-3s may reduce symptoms of ADHD and attention deficit hyperactivity disorder (ADHD).
Children need omega-3s, particularly EPA and DHA because they work together to protect the brain and eye development.
Children who consume a wide variety of fatty fish (such as salmon, tuna, mackerel, sardines, and trout) may have better brain development, learn more, and perform better in school than children who do not eat these foods.
High levels of vitamin D in the diet can lower the risk of developing type 1 diabetes in children. DHA supplements may reduce the risk of asthma, eczema, and allergies in children, particularly eczema.
Fish oil may benefit children with asthma and eczema.
There are numerous benefits to eating fish. Omega-3s have been shown to help reduce or prevent health conditions that affect children and adults.
However, there are also some common pitfalls that can put your child at risk. For example, it is not recommended for pregnant or breastfeeding mothers to eat fish because it contains mercury. Some fish can contain dangerous levels of mercury, which can affect the brain and nervous system development of your child.
Be sure to pay attention to the nutrition information on the back of the packaging