The Star of Fats: Omega-3 Fatty Acids

Eat Fish Instead of Fish Supplements to Boost Omega-3 Fats

Omega-3 fats have become nutrition stars in recent years. What actually are these fats?

RDNs define omega-3s as essential fatty acids that help feed the brain and keep it healthy. These help to build new cells which in turn are responsible for developing the central nervous system and cardiovascular systems and help the body absorb nutrients. Omega-3 fatty acids are also critical for eye function.

Research shows that omega-3 fats can also manage psychological and behavioral conditions due to their role in neurotransmitter function. Studies show these fatty acids to have modest benefits on symptoms of attention deficit hyperactivity disorder (ADHD), including impaired emotional processing and anti-social traits.

Studies also link poor reading ability with low levels of a particular type of omega-3 fats in children for which supplementation was said to improve memory function. Research in Japanese children have also shown fish intake to be inversely related to depressive symptoms. Omega-3 fats with their anti-inflammatory effects have been considered as a plausible treatment option for conditions raging from obesity to asthma to upper respiratory infections.

Remember that some of these studies were on a small group of individuals while other studies showed conflicting results. Further research is needed before any conclusive reports are prepared on the implications of omega-3 fats on the body.

3 Varieties of Omega-3s

The types of omega-3 fats are: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).

EPA and DHA are primarily found in certain fish, beef and chicken. Grass feeding animals normally have greater quantities of these fats and produce milk and eggs higher in omega-3 fats. ALA is present primarily in plant sources and also in certain fish and meat.

Choose Foods over Supplements

Dietitians/nutritionists always prefer to go with food sources of omega-3 fats rather than taking supplements. Though fish might not strike us as kid-friendly, it doesn’t do any harm to serve it. Try baking salmon in teriyaki or honey barbecue sauce. Once children start experimenting on different fishes listed in www.firsteatright.com, they are sure to get adapted to its taste.

If your kids don’t eat fish, go for flaxseed oil. Add a teaspoon of the oil to a smoothie or practically anything with peanut butter. Ground flaxseeds can be incorporated into muffins, casseroles, soups and even breadcrumbs before baking chicken cutlets.

The current Recommended Adequate Intakes of omega-3s for kids are:

• 0 to 12 months: 0.5 grams/day
• 1 to 3 years: 0.7 grams/day
• 4 to 8 years: 0.9 grams/day
• 9 to 13 years (boys): 1.2 grams/day
• 9 to 13 years (girls): 1.0 grams/day
• 14 to 18 years (boys): 1.6 grams/day
• 14 to 18 years (girls): 1.1 grams/day

Rich sources of omega-3 fats to meet the daily needs of kids include Salmon, sardines, mackerel, fresh tuna, trout, herring, halibut, oysters, shrimp, beef, flaxseeds, walnuts, chia seeds and soy beans. Foods fortified with omega-3s include eggs, juice, milk and yogurt.