Home Articles How important is omega 3 for kids? Know some ways to add...
KEY STORY
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New Delhi: Nutrition is one of the primary requirements for a healthy body and a long life. Given that malnutrition is such a big concern for governments, health agencies, and citizens around the world, especially among children, it becomes very important to raise awareness about the nutrients that children specifically need, the right quantities they require, and the many sources of it.
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For parents, ensuring their child stays healthy throughout his/her life is the most important, and therefore, they want to leave no stone unturned to ensure their child’s nutritional requirements are met.
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While various vitamins such as vitamin C and D, and minerals such as iron and magnesium are still talked about, one nutrient that plays a crucial role in children’s health and is not given much attention is omega-3. Here is all you need to know about the omega-3 intakes for children, and the many sources of the nutrient with which you can provide it to your kids.
The importance of omega-3 fats in children’s health
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omega-3 are essential fatty acids that play a major role in brain development and function. They are also a part of the process of building new cells and play a key role in the development of the central nervous system, and cardiovascular system. They also play a role in the absorption of other nutrients in the body, and also aid eye function.
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As per some research, they help in managing psychological and behavioural conditions. According to a study in Japan, children who consumed fish (which is one of the main sources of omega-3 fats) had an inverse relationship with depressive symptoms. The anti-inflammatory effects of omega-3 have also been linked to the treatment of conditions such as obesity and asthma – both of which are on a rise among children.
How much omega-3 do children really need?
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The requirement of omega-3 fats varies as per age, as it does for most nutrients. Here is how much omega-3 fats children require, based on how old they are.
Age
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Gender
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Omega-3 RDI
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0 to 12 months
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Both
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0.5 grams/day
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1 to 3 years
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Both
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0.7 grams/day
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4 to 8 years
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Both
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0.9 grams/day
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9 to 13 years
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Male
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1.2 grams/day
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9 to 13 years
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Female
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1.0 grams/day
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14 to 18 years
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Male
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1.6 grams/day
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14 to 18 years
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Female
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1.1 grams/day
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Food sources of omega-3 to include in your child’s diet
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The above requirements of omega-3 fatty acids can be met with the following foods. Parents must try to include these foods in their child’s balanced diet to ensure they get their daily dose of omega-3.
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Seafood – Salmon, sardines, Pacific chub mackerel, canned light tuna, freshwater trout, herring, oysters, shrimp
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Meat – Beef
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Vegetarian sources – Flaxseeds, walnuts, chia seeds, soybeans.
