Omega 3 and Children's Health

Omega 3 is one of those nutrients which is importance for all stages of our children’s development. From being the critical building blocks of the fetal brain and retina, to supporting our children’s brain development, immune and nervous systems and eye health as they develop from babies and toddlers through to primary school age; through to helping to balance hormones and support mood in the teenage years.

It also supports the heart and is naturally ant-inflammatory. Studies have also shown that eating a diet rich in Omega 3 during pregnancy may prevent children from developing eczema and asthma. It also positively affects cognition and can influence learning.

Yet it is often one of the hardest things to get children to eat. So here are my tips for including omega 3 in your children’s diet:

Make sure to include an abundance of omega 3 fats including oily fish, eggs, walnuts, flaxseeds and chia seeds in your diet when pregnant. Also consider a pregnancy omega 3 supplement

If breastfeeding, make sure to include all these omega 3 sources in your diet, to enrich your breastmilk and again consider a supplement. Omega 3 not only supports your baby’s development but can help support low mood in mothers and post natal depression.

Include a variety of oily fish, such as salmon, mackerel and sardines in your child’s weaning journey, so they get used to the taste from an early age. Remember that it can take children 10-15 tries to accept a new foods, so the trick is don’t give up!

Don’t panic if children suddenly go off fish. Don’t make a big deal and keep offering in small amounts.

For older children try tinned or smoked fish. Just be aware of the salt content of smoked salmon and mackerel, so offer occasionally. You can make a delicious mackerel pate with smoked mackerel, cream cheese and lemon

Try stirring cooked or tinned fish into their favourite pasta sauces. Fish cakes, fish pie or homemade fish fingers are also a good option.

Other good sources of omega 3 include walnuts, chia seeds and flaxseeds, so include these regularly. But be aware that they contain a source of Omega 3 called ALA, which then needs to be converted by the body into EPA and DHA.

Organic milk and eggs also contain some Omega 3.

If your children really dislike fish, you can always consider an Omega 3 supplement.