11 health benefits of omega-3 for children | Child: Women’s magazine January 2020
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- How does omega-3 fat work? Acids work?
- Benefits of omega-3 vitamins
- Fish oil for children
- How much omega-3 does a child need?
- Best omega-3 supplement for kids
Heart disease, depression, rheumatoid arthritis, ADHD, skin problems, memory loss, dyslexia, asthma, obesity.
These are just a few of the many ailments and disorders that can either prevent omega-3 fatty acids, alleviate symptoms, or help treat (1).
Yes. Omega-3 fatty acids are so important for your child’s health. They are among the most important good fats that our bodies need, but cannot produce them themselves and must therefore be part of your diet. MomJunction tells you about the importance of omega-3 for children, its benefits and dosage.
As a bonus, we also have a list of omega-3 supplements for you at the end.
Omega-3 fatty acids
Omega-3 fatty acids are essential fatty acids, which means that our body cannot synthesize them. There are three types, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Also known as polyunsaturated fatty acids (PUFAs), these two fats are essential for normal growth and metabolism in children. DHA and EPA are mainly found in marine oils such as krill, mackerel, tuna and some other seafood.
The third omega-3 fatty acid is known as alpha-linolenic acid or ALA. It is available in vegetable foods and oils such as flaxseed oil, hempseed oil, soybean, canola oil and walnuts. People who don’t eat fish don’t get enough of the long-chain omega-3 fatty acids – DHA and EPA. However, DHA and EPA can be synthesized in the body by ALA, albeit to a limited extent.
Regular consumption of these foods is necessary to ensure that your body receives the right amount of omega-3 fatty acids. A lack of these fats in the body can lead to poor immune systems, skin health, and vulnerability to a variety of health problems, including inflammation. Omega-3 fatty acids are essential for children’s growth to improve their cognitive and behavioral functions.
How do omega-3 fatty acids work??
Omega-3 fats are an essential part of the body’s structural cell membranes. When consumed, the fats accumulate in the cell tissue and enrich certain parts of the body. Omega-3 fatty acids play an important role in the function of cells and cells by playing the role of molecules that enable important communication between cells (2).
Omega-6 and Omega-3 are part of the cell membrane. They help create an energy source and act as a precursor to bioactive lipid mediators. When consumed as part of the diet, omega-3 fatty acids compete with omega-6 fatty acids, especially arachidonic acid, which synthesizes inflammation mediators, which means that omega-6 fatty acids promote inflammation, while omega-3 fatty acids prevent it.
Benefits of omega-3 vitamins
What is the use of omega-3 fatty acids? Does a child need them? A child must take fish oil or flaxseed oil to get omega-3 fatty acids?
The answer is a resounding yes! The therapeutic properties of omega-3 fatty acids are diverse. From skin health to heart problems to joint pain, omega-3 fatty acids can help you avoid multiple illnesses. Here are some of the benefits of eating omega-3s regularly.
- Studies have shown that these fats are the HDL or good cholesterol (3) Increase and lower the triglycerides or fats in the blood. A report also said that Inuit Eskimos, who eat fish almost every day, have more good cholesterol than bad.
- Omega-3 fatty acids support a child’s cognitive development . According to a study, children who were fed omega-3-rich or fortified foods showed better hand-eye coordination, social skills, attention span, and intelligence tests (e.g. IQ test).
- Omega-3 fatty acids are essential for better eyesight or eye function .
- A study by Oxford University found that omega-3 in the blood increased a child’s ability, to learn and behave better. They could read better and had less memory problems.
- There is no specific information on how omega-3s are added to help treat depression. However, it is known that people who took omega-3 supplements with antidepressants showed better recovery than those who did not take the supplements.
- A clinical study found that children with high levels of omega-3 fatty acids in their blood better concentration featured (5).
- Have reportedly ADHD Children usually have a low omega-3 fatty acid content. Children with ADHD treated with omega-3 supplements showed moderate improvement in symptoms, including problems with processing emotions and socialization.
- People with bipolar disorder , taking omega-3 supplements with prescription medications was less likely to have mood swings and less likely to relapse compared to those who did not take the supplements.
- Preliminary studies on the effects of omega-3 on schizophrenia Patients showed that the presence of fatty acids led to an improvement in symptoms.
- Omega-3 is also included memory functions associated when you consider that the fatty acids are most concentrated in the brain region.
- People with Photo dermatitis show more tolerance to sunlight after taking fish oil supplements for a certain period of time. Some people with psoriasis may find fish oil useful, while others may not.
While some studies have shown completely positive results when using omega-3 fatty acids, some have had mixed results and showed no change in condition. However, have your child eat foods or supplements that contain omega-3 fatty acids for their general wellbeing.
Fish oil for children
Fish oil is made from fatty fish such as tuna, sardines, herring, anchovies, trout, salmon and mackerel. These fish store oil in an abdominal cavity, just below the gut, which is rich in omega-3 fatty acids.
Can a child take fish oil?
Yes. Fish oil is one of the richest sources of omega-3 and there are many benefits for children.
You could give them foods that contain omega-3 fats, such as:
- Fish, including salmon, tuna, mackerel, halibut, herring, trout
- Shrimp
- oysters
- linseed
- walnuts
- Chia seeds
- soybeans
- beef
- Fortified foods
If you want to give your child omega-3 supplements, see your doctor first.
How much omega-3 does a child need?
Lower omega-3 levels can make the child susceptible to certain inflammatory conditions or impair his cognitive functions. Excessive omega-3 can affect the body’s ability to fight bacteria and other microbial pathogens. The right amount of omega-3 fatty acids for children, as recommended by the experts, is mentioned below (6).
| Age | Boys | girl |
|---|---|---|
| 0 to 12 months | 0.5 grams per day | |
| 1 to 3 years | 0. 7 grams per day | |
| 4 to 8 years | 0.9 grams per day | |
| 9 to 13 years | 1. 2 grams a day | 1 gram a day |
| 14 to 18 years | 1. 6 grams a day | 1. 1 gram a day |
Whether you give the child fish oil or vegetable omega-3, make sure they get enough food. Don’t overdo it, because not all children can handle it well. You can experience nausea, digestive problems and even bleeding if you take high amounts of omega-3 fatty acids. In such cases, you should immediately consult a doctor.
Check the dosage and bottle seal for supplements.
Best omega-3 supplement for kids
Children can be nervous while eating. They don’t like to eat fish. Or you may be allergic to it. You may also find it difficult to get sufficient amounts of omega-3 fatty acids from vegetarian or vegan foods. If so, you can rely on supplements that range from fish oil pills to vegan omega-3 boosters.
Nutritional supplements for children are available as syrups, softgels and chewing gum bears.
1. HealthAid KidzOmega
KidzOmega by Health Aid is a multivitamin that is a rich source of omega-3 fatty acids. It also contains small doses of vitamins A, C, D, E and folic acid. The supplement is in syrup or tonic form, which makes it a great choice for younger children.
Additional facts:
A tablespoon (10 ml) contains fish oil concentrate (2, 043 mg – EPA 400 mg, DHA 300 mg).
Ingredients: Fruit extracts, vitamin extracts, emulsifiers, natural preservatives, soy and fish oil
Why choose?
The KidzOmega syrup is a good choice for younger children who need omega-3 supplements. The syrup comes in a delicious berry flavor and makes it as tasty as possible.
Buy the Health Aid KidzOmega syrup now.
2. Unived Ovegha D3 children
Unived Ovegha D3 Kids is ideal for vegetarians and vegans. Filled with fish oil substitute to give your body the dose of omega-3 fatty acids it needs, the syrup is gluten-free and vegan. It is available in a spicy orange flavor and is less expensive than the other supplements.
Supplement facts:
One serving (0. 66ml) contains energy (4. 5 Kcal).
Ingredients: Algae vegetable oil (500 mg), DHA (200 mg) and vitamin D oil, orange flavor
Why choose it?
This is an excellent DHA supplement for vegetarian and vegan children who cannot consume fish oil supplements or who do not get enough omega-3 fatty acids from their diet.
Buy the Unived Ovegha D3 Kids Syrup now.
3. Carlson fish oil for children
Carlson Labs has developed fish oil supplements for adults and children. Children’s Carlson Labs Finest fish oil is made from the fish found in the deep Norwegian waters, one of the purest. Just half a teaspoon of this fish oil can give your child 800mg of omega-3. What’s better is that this syrup comes in a natural lemon taste, so it tastes less like a tonic and more like a drink.
Supplement facts:
One serving (2.5 ml) contains EPA (400 mg), DHA (250 mg) and other omega-3 fatty acids (150 mg)
Ingredients: Fish oils (anchovies, sardines and mackerel), natural lemon aroma, natural tocopherols
Why choose?
Carlson fish oil is one of the best omega-3 supplements for children. It improves the health and eyesight of the brain and strengthens the joints.
Buy Carlson’s Finest fish oil for children now.
4. SmartyPants Kids Complete Gummy Vitamins
Gummies are better than syrups or capsules. The SmartyPants Kids Complete is a box of multivitamin gummy bears that also contain omega-3 supplements. This is a good choice if your child needs other omega-3 vitamin supplements.
Supplement facts:
Contains one serving (four gums)
Fish oil (340 mg – EPA 56 mg and DHA 44 mg).
Ingredients: Fish oil, organic cane sugar, gelatin, pectin, natural flavors, natural colors and vitamin extracts
Why choose?
Omega-3 gums are better than capsules or syrups. In addition, SmartyPants Complete Gummy Vitamins do not contain any additional flavors, colors or preservatives. They are free from gluten, dairy, eggs, nuts and other allergens, including shellfish and fish proteins.
Buy the SmartyPants Kids Gummy Vitamins now.
5. Barlean’s Kid’s Omega Swirl fish oil
Barresan Omega Swirl Fish Oil is available in lemon flavor and has a smooth texture and a fruity taste that makes it easy for children to eat it. This omega-3 supplement is FDA approved and helps increase cognitive function and attention span. It is available in 8-ounce bottles that are easy to carry.
Supplement facts:
Each serving contains EPA (180 mg), DHA (180 mg), ALA (13 mg) and other omega-3 (140 mg).
Also contains omega-6 and omega-9 fatty acids.
Ingredients: Fish oil, xylitol, xanthan gum, guar gum, turmeric
Why choose?
The Barlean’s fish oil is well absorbed by the body thanks to the manufacturer’s proprietary emulsification technology; it has no added sugar or colors and can be used in yogurt, oatmeal or juices.
Buy Barlean Omega Swirl fish oil for children now.
6. Nordic Naturals – Daily Omega children
Daily Omega by Nordic Naturals is soft gel chewable omega-3 supplements that come in strawberry flavor to mask the fishy smell of the supplement. One serving (a soft gel) of Nordic Omega Daily gives your child the daily recommended amount of Omega-3 in the body.
Supplement facts:
One serving contains EPA (163 mg), DHA (112 mg) and other omega-3 fatty acids (45 mg).
Ingredients: Deep sea fish oil, gelatin, glycerin (for soft gel), natural strawberry aroma, rosemary extract
Why choose?
Nordic Naturals Omega-3 supplement is in gel form and free from allergens such as gluten and dairy products. It is ideal for all children from the age of three.
Buy the Nordic Naturals Daily Omega Kids soft gels now.
In addition to these, you can also try Omega-3 supplements from Martek Life, BodyVega Nutrition, Nature’s Nutrition and Olly. Regular intake of omega-3 fatty acids can help early in the overall development of children and prevent a variety of complaints.
Making sure your kids eat foods that are high in omega-3 fatty acids or given them supplements is not enough. You should also make sure you get the right amount of these fatty acids – no less, no more – to lead a healthy life.
How do you get omega-3 fatty acids in your child’s diet? Share your tips here with the other parents.
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