Kids and Omega-3’s : A Valuable Manual For Parents

As families across the globe return “back to school” — whether it be live in class, virtual, or homeschool — many are also looking for that extra mental edge — for themselves and their kids. We are often asked questions about this topic!

“Are there foods that enhance brain power, attention, and mood”?

Most have already heard that eating fish is good for the brain. This notion goes back at least a century – long before there was any scientific evidence of such. The lack of proof is no longer the case! Fish, with its top gun long chain Omega-3 fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) — are now well-recognized for their vital role in healthy brain development, improved heart health, lower triglyceride levels, decreased blood pressure, and anti-inflammatory properties.

Specifically, DHA is necessary for the growth and functional development of the brain in utero and infancy.

The 2019 American Academy of Pediatrics report (Fish, Shellfish and Children’s Health: An Assessment of Benefits, Risks and Sustainability, from the AAP Council on Environmental Health and Committee on Nutrition) highlights research on the potential benefits and risks associated with consumption of fish and shellfish, reviewing the evidence for their impact on specific diseases or conditions. More than a dozen observational studies have shown that a pregnant woman with a recommended fish intake have a decreased risk of their offspring developing allergic diseases like asthma, eczema and allergic rhinitis, in addition to enhancing their child’s neurodevelopment.

Studies have also shown the protective benefits from infants and children eating fish early in life. Fish, particularly cold-water fish, is a powerhouse of nutrients – with protein and iron, and more vitamin B12, vitamin D, and healthy omega-3 fatty acids than any other type of food!

Fish and seafood is the primary natural dietary source to get more omega-3s into pregnant or breastfeeding moms and children’s diets, especially celebrated are salmon, mackerel, tuna, and herring. If you or your child already eat these on a regular basis, you are to be applauded! Most, particularly kids, fall quite short when it comes to fish intake, especially oily fish. And even more short if living in the USA — Americans are still only eating less than 5 ounces of seafood a week, and that amount is more than likely a lot lower when it comes to kids. Besides the occasional fish stick (which contains hardly any omega-3s), most American kids are simply not eating enough fish, and therefore not getting their valuable omega-3s.

What is a parent to do? How do you get your kid to be a fish lover – and better still, a salmon lover? There are lots of “tricks of the trade” that Registered Dietitian Nutritionists teach and encourage:

Kids grow up eating what they see Mom or Dad eating.
To raise a salmon lover, eat it and offer it often, cooked in a variety of kid-delicious ways. (Try some recipes here in the blog!). They also are more apt to like something their friends like, so invite a salmon loving kid over for a meal here and there!
Start small with small bites!
Just a small mini-bite to begin with doesn’t overwhelm – but instead encourages that it will be “down” in a moment! Serve it or follow it with a familiar favorite food, then at future meals, increase the portion of fish and less of the other food
Make your kids Junior Chefs!
Getting their help in meal planning, shopping, and assisting with meal prep is the runway to get them to try (and love) new foods.
Teach them about grown-up taste buds.
If the first bite isn’t an immediate fan-favorite, keep serving it at future dinners… letting them know that taste buds grow up and what they don’t like at 3, they may love at 3 ½… or 4 (and so on!). Lots of studies have shown that young kids are more accepting of a new food once it’s been presented an average of six times. Let the word “yet” be your magic response when kids say they don’t like something. A gentle reminder that they may not like something right now, but could in the near future! If mealtime seems too risky for a new food, snack times are also good introductory options.

Oh, and here’s some good news!
Due to the growing knowledge about just how important DHA Omega 3 is, more and more products are becoming available to fill in the gap while you are growing the salmon lover in your kid!

But buyer beware: the “omega-3” claim can be misleading when it comes to food, beverage, and even supplement products.

Make sure that the products you seek out actually contain EPA and DHA, and not just the short chain omega 3 ALA (alpha-linolenic acid). While ALA from flax, chia, nuts, and seeds might have health benefits in its own right, the health benefits just don’t compare to getting EPA and DHA into your child’s diet. If a product says it only contains omega-3s, but doesn’t specify the source it comes from, like salmon oil, algal oil, or marine sources, or the type of omega-3 (namely EPA and/or DHA), look elsewhere to be sure you are getting the right omega-3s.

Other ways to get EPA and DHA nutrients into the diet:

Seaweed and Kelp — small amounts of DHA
Horizons DHA Whole Milk — 32 mg per 1 cup
Omega-3 Eggs (look for those with algal oil or marine oils in diet, such as Phil’s DHA Eggs or GoldEgg Omega Choice) — 130-150 mg per egg
Omega-3 Yogurt (fortified with EPA and DHA) — 30-100 mg per 4 ounce serving
Omega-3 Gummies (generally 32-60 mg of DHA and EPA, some up to 100 mg EPA and 50 mg DHA)
Omega-3 Emulsions — highly concentrated dose

*Algae Omega-3 gummies or emulsion – algae naturally contains DHA and EPA (and is a vital part of Kvarøy Arctic salmon feed!) It grows healthy salmon, and in turn, benefits us.

Keep in mind that whole foods are always the more nutritious and delicious for you and your kids!

For fun activities and recipes for your budding salmon lover, visit KvaroyArctic.com/KvaroyKids!

Also, check out our Complete Guide to Omega-3s Fatty Acids by clicking here!