Omega Fats are Loaded with
OH MY GOODNESS
Questions upon questions and hasty decisions - navigating a 3 year old’s mind is no easy feat. And more often than not, you find yourself questioning the brain power of your child. But did you know that young children actually experience ultra high speed brain development in the early years of their life? During this time, the brain soaks up all the nutrients that are available to it like a sponge. Omega-3 fats are a huge component of these building blocks for brain development.
omega-3 fats 101
A child’s brain makes up only 2% of their weight but uses close to 20% of the body’s energy - talk about high maintenance (1)! Omega-3 fats are an important part of the fat mass in a child’s brain. One type of omega-3 fat in particular, DHA, makes up close to 90% of the omega-3s in the brain (1). From helping with brain and nervous system development to the production of brain chemicals, omega-3s pack a punch when it comes to affecting brain structure and function, and ultimately, mood and behavioural development (2).
Omega-3 fats like DHA and EPA are essential nutrients. This means that the body is not able to produce them efficiently. They need to be supplied to a child through food and supplements to maintain their levels in your little one’s body (3).
omega-3 fats, brain development and behaviour
The brain is very vulnerable during pregnancy and the first few years of a child’s life when it’s under construction (2,4). Any deficiencies in key nutrients like omega-3 fats can delay a child’s eye, nerve, brain, cognitive, and behavioural development. Sleep difficulties and temper tantrums are examples of some behavioural problems that can come up because of a deficiency in omega-3 fats (5).
A good supply of DHA during the third trimester of pregnancy and while breastfeeding in the first 2 years of early childhood supports brain development and mental performance of a growing child (4). During this time, DHA migrates into a child’s brain and ends up in the frontal lobes (1). This part of the brain helps with decision making, attention span, problem solving, and social, emotional and behavioral development (1).
Adding DHA to the diet has been shown in scientific studies to improve attention span, listening comprehension, and vocabulary in children (4). In children with ADHD, omega-3 fats have also helped reduce defiance, lack of cooperation, aggression, anti-social behaviour, divided attention, and anxiety (2,4,6). As you can see, the benefits of omega-3 fats are not just limited to behavioural and cognitive development. They extend to academic performance and literacy, thus preparing your child for a great start in school (4).
how much omega-3 fats does my child need?
Low omega-3 fat intake is actually common amongst children across the board (2). Children with neurodevelopmental disorders like ADHD and autism may be at a greater disadvantage due to this deficiency compared to children without a neurodevelopmental disorder (2). So it is important to keep the daily intake recommendations in mind. Current recommendations for omega-3 fats are:
100-200 mg per day of EPA and DHA for children aged 2-6 years,
200-250 mg per day of EPA and DHA for children over the age of 6 years (2).
These amounts roughly equate to about 0.8 ounces of salmon.
NOTE: If there is a deficiency or behavioural concern, increased amounts of omega-3’s may be warranted above the recommendations. Consult with a pediatric practitioner like us if you are concerned.
how can i include omega-3 fats in my child’s diet?
The following foods are excellent sources of omega-3 fats:
Fatty fish like salmon, tuna, mackerel, and trout
Fish oil supplements
Algae
Algal oil supplements
Fortified juice, eggs, margarine, and yogurt
In addition to supplying a ton of omega-3s, fish is also an amazing source of protein, magnesium, iron, zinc, and magnesium (7). But, let’s be honest, most kids would run the other way at the sound of fish for dinner. Adding herbs, tartar sauce, lemon juice, and spices while cooking are ways in which you can disguise the strong taste (7). Also, make sure to opt for fresh fish because it has a milder flavour than fish that has been sitting around for some time.
If all your attempts at making your child a seafood lover fail, not to worry because supplements are still an option. Stay tuned for our next blog post as we uncover the ins and outs of omega-3 supplements. Until then, check out this delish and nutritious fish and chips recipe:
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References
Weisner MJ, Butt CM, Mohajeri MH. Docosahexaenoic acid and cognition throughout the lifespan. Nutrients. 2016;8(2):99. https://doi.org/10.3390/nu8020099.
Fuentes-Albero M, Martinez-Martinez MI, Cauli O. Omega-3 LOng-Chain Polyunsaturated Fatty Acids Intake in Children with Attention Deficit and Hyperactivity Disorder. Brain Sci. 2019;9(5):120. https://doi.org/10.3390/brainsci9050120.
National Institutes of Health [Internet]. Bethesda, MD: U.S. Department of Health & Human Services; [updated 2019 July 11; cited 2020 Aug 11]. Omega-3 Fatty Acids - Fact Sheet for Consumers; [about 5 screens]. Available from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/.
Gonzalez FE, Baez RV. In time: Importance of omega-3 in children’s nutrition. Rev Paul Pediatr. 2017;35(1):3-4. https://doi.org/10.1590/1984‐0462/;2017;35;1;00018.
Kidd PM. Omega-3 DHA and EPA for cognition, behaviour, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev. 2007; 12(3):207-27.
Raine A, Portnoy J, Liu J, Mahoomed T, Hibbelen JR. Reduction in behaviour problems with omega-3 supplementation in children aged 8-16 years: a randomized, double-blind, placebo-controlled, stratified, parallel-group trial. J Child Psychol Psychiatr. 2015;56(5):509-20. https://doi.org/10.1111/jcpp.12314.
Health Canada [Internet]. Ottawa: Government of Canada; [updated 2014 Jan 1; cited 2020 Aug 11]. Omega-3 fatty acids and fish during pregnancy; [about 4 screens]. Available from https://www.canada.ca/en/public-health/services/pregnancy/omega-3-fatty-acids-fish-during-pregnancy.html.
