Food is the biggest worry for most mothers around the world! Feeding your kid a balanced diet can be a constant battle, especially if he is a fussy eater. But it is vital to give young kids proper nutrition to help them grow.
Omega 3 fatty acids are often overlooked. Many mothers don’t even realize that their kid’s diet lack this very essential nutrient. If you want to give your kid a balanced meal but wondering why exactly your child needs omega-3 fatty acids, read the post and discover for yourself.
Benefits Of Omega-3 Fatty Acids:
There are numerous reasons why you need to give kid food rich in omega-3 fatty acids. Here are few of them:
1. Helps Manage Depression:
Studies show that an omega-3 fatty acid rich diet can do wonders for children suffering from depression (1).
2. Provides Relief From Asthma Symptoms:
Children suffering from asthma can find relief with an amped up amount of omega-3 in their meals (2).
3. Helps Manage ADHD Symptoms Better:
If your kid suffers from ADHD, you can help him deal with his symptoms better by adding omega-3 fatty acid in his diet (3).
4. Keeps Heart Healthy:
A heart problem may be something far from your mind right now. But heart diseases are a reality, even among the young. So, boost your kid’s heart health and add a dash of omega-3 fatty acid in his diet (4)!
5. Therapeutic For Autistic Children:
For children with autism, omega-3 fatty acid can prove to be of value (5).
6. Keeps Blood Pressure Under Control:
Omega-3 fatty acid rich food can help manage mild hypertension (6). Omega 3 for children is important in many ways.
7. Helps Treat Diabetes:
Omega-3 fatty acid can help manage juvenile diabetes to a large extent (7).
8. Prevents Allergic Rhinitis:
Allergies are common among children these days. A good amount of omega-3 fatty acid in your kid’s diet can lower the instances of allergic rhinitis (8).
9. Reduces Risk Of Pneumonia:
Pneumonia can prove fatal for kids. But adding omega-3 fatty acid to your child’s daily diet can help prevent this serious disease (9).
10. Helps Brain And Vision Development:
DHA, an important element in omega-3 fatty acid, helps in the development of brain and vision among infants and babies (10).
How Much Omega-3 Fatty Acids Do Kids Need?
Infants and babies between one to three years of age need about 700 mg of omega-3 daily. On the other hand, older kids need 900 mg of omega-3 daily.
Sources Of Omega 3 For Kids:
Now that you know why your kid needs omega-3 fatty acid in his diet, the question is how to provide him the adequate amount of it. Don’t worry if your kid is a fussy eater. There are numerous sources of this essential nutrient, giving you the option to cater to your child’s stubborn taste buds!
Here are the best omega 3 for kids :
1. Flaxseed And Oil:
A single teaspoon of flaxseed oil provides around 2,395 mg of omega-3 fatty acid, making it a great addition to your kid’s menu. The oil is not suitable for cooking, but you can always use it as a dressing for kid’s favorite salad. You can also give your kid some plain flax seeds to chew on!
Walnuts are yummy! And they are full of omega-3 fatty acid.
3. Fortified Peanut Butter:
Want to make sure your kid gets enough omega-3? Just prepare his favorite peanut butter and jelly sandwich using fortified peanut butter! One tablespoon of this yummy concoction provides around 4,950 mg of omega-3 fatty acid.
Eggs are tasty and versatile. You can prepare an egg in a dozen of different ways. The best part is that eggs are also nutritious and a great source of omega-3s!
Are you a vegetarian? Then you can opt for tofu. Adding just about four ounces of tofu to your child’s diet will give him 300 mg omega-3 fatty acid.
[ Read: Tofu Recipes For Kids ]
Fish is the best source of omega-3 fatty acid. Try tempting your young one with a yummy salmon recipe.
Another great option for vegetarians, soybeans too are a good source of this essential nutrient.
Kale may not be your kid’s favorite but is an amazing source of omega-3 fatty acid.
9. Wheat Germ Oil:
If you want, you can try using wheat germ oil in your kid’s diet. It is also a good source of omega-3 fatty acid.
10. Canola Oil:
Looking to change your cooking oil? Switch to canola oil, which contains a good quantity of omega-3 fatty acid.
Other than these foods, you can also try including milk, yogurt, orange juice, and margarine fortified with omega-3 fatty acid.
While there is no study to prove that consuming omega-3 in excess can cause any side effects, it is important to remember that omega-3 is an oil based nutrient. And consuming unhealthy oil or fat can cause weight gain. So, do keep a watch on your kid’s fat intake to manage his weight.
Other than that, you just need to play around with your menu to ensure that kid gets a good amount of omega-3 fatty acid every day. Don’t ignore this essential nutrient. Your kid needs it!
Does your kid get enough of this nutrient in his diet? Which is your favorite source of omega-3 fatty acid? Share with us.
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