Top 9 Tricks to Get Omega-3’s into Your Child
Top 9 Tricks to Get Omega-3's into Your Child
If your child has ADHD, hyperactivity, or has trouble with their memory, we are sure you have come across the importance of omega-3 fatty acids. However, these fats are important for ALL children.
Omega-3 is essential for a child’s nutrition. The importance it has on a child’s brain health cannot be stressed enough! omega-3 is key for overall health and can really improve a child’s attention, reduce hyperactivity, and contribute to overall better behavior (1). It is important that we offer children food and/or supplements that are high in omega-3 as best as we can.
You probably know that high concentrations of omega-3’s are found in fish oil and unfortunately the texture and after-taste of these fish oils are not the most appealing, especially to children.
Before we dive into ways we can increase our child’s intake of omega-3, let’s break it down and understand what they are.
What are omega-3’s?
Omega-3’s are an essential fat, meaning that the body cannot make it on its own, and must absorb it from food. Easy right?
Well…maybe.
There are 3 main omega-3 fats, ALA, DHA, and EPA (and the names are tricky so you don’t have to memorize them).
ALA (alpha-linolenic acid) must be consumed from foods such as certain oils, nuts, and seeds and goes about making DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) in small quantities.
DHA and EPA created from this ALA alone are not sufficient. Therefore you have to eat it!
You can get DHA and EPA into the body by eating fatty fish like salmon, sardines, anchoives and tuna.
DHA and EPA are VERY important in child brain and behavioral development (2).
SO, where can we get Omega-3 fats from?
This is not an extensive list of rich omega-3 foods, however, there are a few that can you can turn to and try to get into a child’s diet (3).
Fish and seafood, especially those fatty fish we already talked about such as salmon, tuna, and sardines;
Nuts and seeds, such as walnuts, flax, hemp, and chia seeds;
Plant oils.
Although these foods provide options, and parents do their best to provide nuts, seeds, and fish often, kids may not accept them willing or eat as much as they need. This is where supplements can come into play and really bridge the omega-3 gaps!
getting omega-3 supplements into kids
We all know how difficult it can be to get a child to take their supplements right? Omega-3 supplements, especially in liquid form, only make this an even bigger challenge as they have an oily texture and can have a fishy taste that is not appealing. If kids are older and can take a capsule or a gummy this may not be a problem, but we will focus on liquid today.
So, what you have all been waiting for...9 ways to hide the fishy taste of omega-3 oil…
Add the appropriate dose to your child’s favourite fruit smoothie.
** It is important that omega-3 NOT be heated, as heat can damage the properties of the oil and reduce the benefits. Add the oil to the smoothie AFTER it has been blended, and stir with a spoon or pulse briefly. (4)
2. Add to your child’s favorite fresh juice.
** Citrus fruits such as orange juice are best when trying to mask the taste and texture.
3. Add to yogurt.
** The soft texture of yogurt and the strong flavor will help reduce the taste and consistency of the oil.
4. Add to nut butter and spread on toast, crackers, or fruit.
5. Kids LOVE to dip things! Add the appropriate dosage to plum sauce, ketchup, BBQ sauce, or any dressings, and allow your child to dip their favourite foods.
6. Freezing or refrigerating the oil is a useful tip to know, as it reduces the fishy taste.
** Freeze the oil in ice cube trays with water and flavoring, and add these ice cubes to your child’s favorite flavored beverage such as juice or lemon water. Be sure that the ice cubes melt completely before the drink is finished to ensure they are consuming all the oil.
7. Prep some homemade gummies and add the omega fat after it has been heated and is ready to chill.
8. FRUITY POPSICLES!
** There’s nothing better than cooling off after a long day of school or activities with a refreshing fruity popsicle. Hide some omega-3 in the popsicles before freezing.
9. Try a flavored liquid supplement.
** We find many kids LOVE OmegAvail Smoothies by Designs for Health that come in flavours like Citrus-Sorbet & Mango-Peach. The texture is like a smoothie and you cannot taste the oil at all. You can grab your own professional-grade supplement, OmegAvail here to save 10%.
Bottom line
Not every child will take to an omega-3 supplement no matter where you try to hide it but it can be a very important nutrient to get into their diet. Keep trying.
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Blog Contributor
GENNA MULTARI
WEStern university student
Honours Specialization in Health Sciences
References
Raine, A., Portnoy, J., Liu, J., Mahoomed, T., & Hibbeln, J. (2014, August 22). Reduction in behavior problems with omega‐3 supplementation in children aged 8–16 years: A randomized, double‐blind, placebo‐controlled, stratified, parallel‐group trial.
Omega-3 Fatty Acids: An Essential Contribution. (2019, May 22).
Office of Dietary Supplements - Omega-3 Fatty Acids. (n.d.).
Can Omega-3-Fatty Acids Be Destroyed By High-Heat Cooking? (n.d.).