Dr. Andrew Stoll of Harvard Medical School calls omega-3 fatty acids “wellness molecules.” And no wonder. Studies show that omega-3 fatty acids are not only great for the heart, but they also may support a child’s memory, focus, and learning.
What are Omega-3s?
Before you head to your local health food store, there are some things you need to know about omega-3 fatty acids. Omega-3 fatty acids are a class of fats that come in three “flavors”: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Fish oil and cod liver oil are rich sources of the two most important fatty acids, DHA and EPA. The body converts the third kind—ALA, which is found in flaxseed and various vegetable oils and nuts—into DHA and EPA.
Omega-3s are vital fatty acids (EFAs). That means two things: one, the body can’t produce all the omega-3s from scratch, so these compounds must be part of the diet; and two (and even more importantly), these fats are crucial for staying healthy.
In the 1970s scientists started to study the health effects of omega-3s when they found the link between the low heart disease rate of the Greenland Eskimos and their diet of cold-water oily fish. But a healthy heart was only the beginning of the story. Numerous studies now indicate that the benefits of DHA and EPA are far more extensive than heart health and play an important role throughout your child’s life.
Your Children need Omega-3 Fatty Acids
As infants, DHA plays an important role in the development of the brain, eyes, and nervous system. This isn’t too surprising, since the retina of the eye consists largely of fatty tissue, and DHA makes up 20 to 30 percent of the brain. As toddlers, EPA and DHA can help improve their vision and cognitive and behavioral development. Once your children start elementary school, DHA remains a key component to their success, as it supports their memory, focus, and cognitive development.
Almost every study of behavioral and cognitive problems in children as well as in adults has shown a connection between low levels of omega-3s and severity of symptoms. Of course, as teens and young adults, DHA continues to play an important role. Recent studies have found that it may support hormonal and sexual health, help mood disorders like depression, and protect their hearts.
Getting your Children Omega 3 Fatty-Acid
It is easy for children to have a deficiency in DHA and EPA due to the fact they can frequently be relatively fussy eaters. The typical American diet doesn’t help either. It’s loaded with omega-6 fatty acids (vegetable oils such as corn and sunflower, and animals raised on grain instead of green vegetation), trans-fatty acids from fried foods, and hydrogenated oils, all of which interfere with the ability of the body to convert ALA to the much-needed EPA and DHA.
Since omega-3s and omega-6s are building blocks for all sorts of hormones and other important compounds in the body, it’s critical that they be in balance. Nutritionists believe that the ideal ratio of omega-6 to omega-3 in the diet is somewhere between 1:1 and 4:1. Currently, most Americans consume a ratio of 20:1 or higher.
The easiest way to know your children are receiving enough Omega-3s is a dietary supplement. Adding omega-3 rich food will also help, there’s certainly a wide variety to choose from: eggs, dairy products, cereals, cereal bars, peanut butter, and infant formulas. But do they contain enough omega-3s? There is no U.S. recommended daily allowance, but most experts recommend getting anywhere from 500 milligrams (1/2 gram) up to a couple of grams a day of EPA and DHA. So while fortified foods may contribute, they don’t contain nearly enough omega-3s to make up for a diet that’s low in these important nutrients.
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