Omega-3 for children: for brain and development

The foundation of a healthy future: omega-3 and childhood

Omega-3 fatty acids-a group of polyunsaturated fats that are vital for human health, especially during active growth and development. For children, omega-3 play a key role in the formation of the brain, cognitive functions, vision, immunity and general physical health. Unlike other fats, the body cannot independently synthesize omega-3 in sufficient quantities, so they must be obtained from the outside-with food or additives. Consider how exactly Omega-3 affect the development of the child, what sources exist, how to dose correctly and what factors should be taken into account when choosing additives.

Key players: EPK (EPA), DGK (DHA) and Alk (ALA)

Among the many omega-3 fatty acids, three are of the greatest importance for children:

Eicopentenic acid (EPK/EPA): EPA has a powerful anti -inflammatory effect. In the children’s body, it helps to maintain a healthy immune system, reduces the risk of developing allergic reactions and supports emotional balance. EPA also plays an important role in regulating the level of triglycerides in the blood.
Dokosagexic acid (DGK/DHA): DHA is the main structural component of the cell membranes of the brain and retina of the eye. It is necessary for the normal development of the brain during intrauterine development and in early childhood, ensuring the correct formation of neural ties and synaptic plasticity. DHA is also important for visual acuity and cognitive functions, such as memory, attention and ability to teach.
Alpha-linolenic acid (Alk/ALA): ALA-vegetable source Omega-3. The body can convert Ala into EPA and DHA, but this process is not always effective, especially in children. However, ALA is important for general health and is involved in metabolic processes.

Although all three acids are important, DHA and EPA play the most significant role in the development of the child, since they are the main structural components of the brain and retina.

Omega-3: Fuel for the brain of the growing organism

The influence of Omega-3 on the child’s brain is huge. DHA, in particular, is a significant part (about 97%) of all omega-3 fatty acids in the brain and is a key component of cell membranes of neurons. This provides:

Brain development: DHA is necessary for the proper formation of neural connections, which is critical of cognitive development, training and memory. Studies show that children who receive a sufficient amount of DHA demonstrate the best results in intelligence tests and learning.
Cognitive functions: Omega-3 improve attention, concentration, memory and ability to solve problems. This is especially important for school -age children who need to absorb a large amount of information.
Emotional balance: Omega-3 can have a positive impact on mood and emotional stability. Studies associate the omega-3 deficiency with an increased risk of depression, anxiety and hyperactivity in children.
Neuron protection: Omega-3 has antioxidant properties and protect neurons from damage caused by free radicals. This contributes to the long -term brain of the brain and reduces the risk of developing neurodegenerative diseases in the future.
Improvement: Some studies show that Omega-3 can improve the quality of sleep in children. DHA deficiency can be associated with sleep disturbances, such as difficulties with falling asleep and frequent awakening at night.

Vision and development: omega-3 for a clear look into the future

In addition to the brain, DHA plays an important role in the development of vision. It is the main structural component of the retina of the eye, providing:

Visual acuity: DHA is necessary for the normal operation of photoreceptors – cells responsible for the perception of light. Sufficient consumption DHA promotes visual acuity and improves the ability to see in the dark.
Visual development: DHA is critical for the development of vision during the period of intrauterine development and in the first months of life. Pregnant and lactating women should receive a sufficient amount of DHA to ensure normal vision development in a child.
Retinal protection: Omega-3 has antioxidant properties and protect the retina from damage caused by free radicals and ultraviolet radiation. This contributes to the long -term eye of the eyes and reduces the risk of developing retinal diseases.

Immunity under protection: omega-3 as a shield for the body

Omega-3, especially EPA, has a powerful anti-inflammatory effect, which plays an important role in maintaining a healthy immune system in children. They contribute to:

Regulation of an immune response: Omega-3 help regulate the body’s immune response, reducing the risk of developing autoimmune diseases and allergic reactions.
Reduction of inflammation: EPA reduces the production of inflammatory cytokines, which can contribute to the development of chronic diseases.
Strengthening the immunity: Omega-3 strengthen the immune system, increasing the body’s resistance to infections and viruses.
Reduction in the risk of allergies: Studies show that Omega-3 consumption in early childhood can reduce the risk of allergic diseases such as eczema, asthma and food allergies.

Sources Omega-3: from sea depths to green fields

You can get enough omega-3 from various sources, both animal and plant origin.

Fat fish: The best sources of EPA and DHA are fat fish, such as salmon, mackerel, herring, sardines and tuna. The fish receives omega-3 from the algae with which it eats. It is recommended to consume fatty fish 2-3 times a week. However, it should be borne in mind that some species of fish may contain mercury, especially large predatory fish. Choose a fish known for your low mercury content.
Fish oil: Fish oil is a concentrated EPA and DHA source. It is available in the form of capsules, chewing tablets or liquid form. When choosing fish oil, it is important to pay attention to the quality of the product, the content of EPA and DHA, as well as to the availability of certificates confirming the cleanliness of toxins and heavy metals.
Krishye fat: Krilevic fat is another source of EPA and DHA, obtained from the Antarctic krill – small crustaceans that live in the cold waters of the Antarctic. Krishy fat contains phospholipids that improve the absorption of omega-3. It also contains antioxidant Astaxantin, which protects omega-3 from oxidation.
Seaweed: Sea algae is the only vegetarian source EPA and DHA. Algae oil is produced from cultivated micro -crossbars and is an excellent alternative to fish oil for vegetarians and vegans.
Vegetable oils: Vegetable oils, such as linseed, rapeseed and soy, contain ALA. However, as already mentioned, the effectiveness of ALA transformation into EPA and DHA in the body is limited.
Nuts and seeds: Walnuts, chia seeds and flax seeds also contain ALA.
Enriched products: Some products, such as milk, yogurt, eggs and juices, are enriched with omega-3. Check the labels to find out the content of omega-3 in these products.

Omega-3 dosage: Find your balance

The recommended dosage of omega-3 for children depends on the age, state of health and individual needs. There is no universal dose suitable for everyone. In general, the recommended Omega-3 consumption standards (EPA and DHA) are as follows for children:

Infants (0-12 months): DHA: 0.5-0.7% of the total energy consumption (approximately 50-100 mg per day). Babies receive DHA from breast milk or enriched mixtures. Nursing mothers should consume a sufficient amount of omega-3 to ensure the intake of DHA into breast milk.
Children (1-3 years old): EPA+DHA: 70-100 mg per day.
Children (4-8 years old): EPA+DHA: 90-130 mg per day.
Children (9-13 years old): EPA+DHA: 100-140 mg per day.
Teenagers (14-18 years old): EPA+DHA: 110-160 mg per day.

For children with special needs, such as children with ADHD, autism or other cognitive disorders, a higher dosage of omega-3 may be required. In such cases, it is necessary to consult a doctor or nutritionist in order to determine the optimal dosage and make sure that Omega-3 is safe.

When calculating dosage, it is important to consider the general consumption of Omega-3 of all sources, including food and additives. Do not exceed the recommended dosage, as this can lead to undesirable side effects, such as stomach disorder, nausea and bleeding.

Choice factors: quality, cleanliness and form of release

When choosing Omega-3 additives, it is important to consider several key factors for children:

Quality product: Choose additives from reliable manufacturers that use high -quality raw materials and adhere to strict production standards. Check the availability of certificates confirming the quality and safety of the product.
Purity product: Make sure that the addition has passed the check for the content of toxins, heavy metals (mercury, lead, cadmium) and other pollutants. Choose additives that correspond or surpass international cleanliness standards.
EPA and DHA content: Pay attention to the EPA and DHA content in one portion of the additive. Make sure the dosage complies with the recommended standards for the age of your child.
Output form: Omega-3 additives are available in various forms of release, such as capsules, chewing tablets, liquid fish oil and chewing sweets. Choose a form that is most convenient for your child. Chewing tablets and liquid fish oil are usually easier for children than capsules.
Taste: Fish oil can have an unpleasant fish taste. Choose additives with a pleasant taste, for example, with lemon or orange taste, so that it is easier for the child to take them.
Allergens: Check the list of ingredients for allergens, such as fish, soy, gluten and dairy products, if your child is allergic.
Consultation with a doctor: Before you start giving your child Omega-3 additives, consult a doctor or nutritionist. They will help to determine the optimal dosage and make sure that the omega-3 reception for your child.

How to include omega-3 in the diet of a child: simple and delicious methods

You can include omega-3 in the child’s diet in different ways:

Fat fish: Offer your child oily fish 2-3 times a week. Prepare it steamed, bake or boil it. You can cook fish cutlets, casseroles or soups.
Nuts and seeds: Add walnuts, chia seeds and flax seeds in cereals, yogurts, salads or baking. You can make a nut pasta or add crushed seeds to a smoothie.
Enriched products: Choose products enriched by omega-3, such as milk, yogurt and eggs.
Supplements: If the child does not receive a sufficient amount of omega-3 from food, you can give him additives. Choose a suitable release form and taste so that it is easier for a child to accept it.
Creative approach: Be creative and experiment with various recipes to make omega-3 more attractive for the child. For example, you can prepare a smoothie with fruits and seeds of chia, add walnuts to homemade cookies or make a salad with salmon and avocados.

Myths and reality: dispel the delusions of omega-3

Around Omega-3 there are many myths and delusions. It is important to distinguish between scientific facts from unreasonable statements.

Myth: All Omega-3 are the same.
Reality: EPA and DHA are the most important omega-3 for health, especially for brain and vision. ALA is a plant source of omega-3, but its transformation into EPA and DHA in the body is limited.
Myth: Omega-3 treats all diseases.
Reality: Omega-3 is an important nutrient element that helps maintain health and prevent diseases. However, they are not a panacea from all diseases.
Myth: Too much omega-3 is harmful.
Reality: As in the case of any nutrient element, excessive consumption of omega-3 can lead to undesirable side effects. It is important to follow the recommended dosage.
Myth: Children who eat a lot of fish do not need the additions of omega-3.
Reality: Even if the child eats fish, he may not receive a sufficient amount of omega-3, especially if he eats only low-fat fish or does not eat fish regularly. In such cases, additives can be useful.
Myth: Vegetarians and vegans cannot get enough omega-3.
Reality: Vegetarians and vegans can receive ALA from plant springs such as linseed oil, chia seeds and walnuts. They can also take supplements with algae oil that contain EPA and DHA.

Scientific research: evidence of the benefits of omega-3 for children

There are many scientific studies confirming the benefits of omega-3 for children. These studies show that Omega-3 can:

Improve cognitive functions: Studies have shown that children who take Omega-3 demonstrate the best results in intelligence, memory, attention and learning tests.
Reduce SDVG symptoms: Some studies have shown that Omega-3 can reduce SDVG symptoms, such as hyperactivity, impulsiveness and inattention.
Improve vision: Studies have shown that DHA is necessary for the normal development of vision and can improve visual acuity in children.
Reduce the risk of allergies: Studies have shown that Omega-3 consumption in early childhood can reduce the risk of allergic diseases.
Improve mood: Studies have shown that omega-3 can improve mood and reduce the risk of depression and anxiety in children.

Omega-3 and special needs: when additional support is needed

Some children, such as children with ADHD, autism, dyslexia or other cognitive disorders, may need increased Omega-3 consumption. Studies show that omega-3 can help improve cognitive functions, reduce symptoms of hyperactivity and improve behavior in these children.

SDVG: Several studies have shown that omega-3 can reduce SDVG symptoms, such as hyperactivity, impulsiveness and inattention. Omega-3 can improve concentration, reduce anxiety and improve sleep in children with ADHD.
Autism: Some studies have shown that Omega-3 can improve social interaction, reduce irritability and improve communication skills in children with autism.
Dyslexia: Studies have shown that omega-3 can improve reading and writing in children with dyslexia. Omega-3 can improve attention and memory, which is necessary for successful training.
Other cognitive disorders: Omega-3 can improve cognitive functions, such as memory, attention and learning, in children with other cognitive disorders.

If your child has special needs, consult a doctor or nutritionist to determine if he needs additional consumption of omega-3.

Cautions and side effects: what you need to know

Omega-3 is generally safe for children, if you take them in recommended doses. However, in some cases, side effects can occur, such as:

Indigestion: Omega-3 can cause stomach disorder, nausea, diarrhea and bloating. These side effects are usually light and pass on their own.
Fish taste: Fish oil can have an unpleasant fish taste. Choose additives with a pleasant taste so that it is easier for the child to take them.
Bleeding: In high doses, Omega-3 can dilute blood and increase the risk of bleeding. Be careful if your child takes anticoagulants or has blood coagulation disorders.
Allergic reactions: In children with allergies to fish or seafood, allergic reactions to Omega-3 additives may occur. Check the list of ingredients for allergens.
Interaction with drugs: Omega-3 can interact with some drugs, such as anticoagulants and antiplatelets. Consult a doctor if your child takes any medicine.

Storage and shelf life: how to maintain the benefits of omega-3

To maintain the benefits of Omega-3, it is important to properly store additives.

Keep in a cool, dark and dry place: Omega-3 is sensitive to the effects of heat, light and oxygen. Keep additives in a cool, dark and dry place, for example, in a refrigerator or in a closet.
Close the lid tightly: After use, close the lid tightly to prevent omega-3 oxidation.
Check the expiration date: Check the expiration date on the packaging and do not use additives after expiration of the expiration date.
Liquid fish oil: Liquid fish oil should be stored in the refrigerator after opening. Use it for several months after the opening.

Conclusion

Omega-3 fatty acids play a crucial role in the development of the brain, vision, immunity and general health of children. Providing sufficient consumption of omega-3, especially DHA and EPA, contributes to optimal cognitive development, improves attention, memory, learning and emotional balance. It is recommended to include oily fish, nuts, seeds and enriched products in the child’s diet, and if necessary, use high-quality Omega-3 additives. When choosing additives, pay attention to the quality of the product, cleanliness, EPA and DHA content, release form and taste. Consult a doctor or a nutritionist to determine the optimal dosage and make sure that the omega-3 is safe for your child. A balanced diet, rich omega-3, is an investment in the healthy and happy future of your child.