Optimal brain development in childhood is crucial for cognitive performance and emotional intelligence.
This is where omega-3 fatty acids come in.
An important nutrient for growth, the importance of omega-3s cannot be understated.
In this episode of AskMeDoctor!, we spoke to Fatin Keri, an accredited clinical nutritionist, to answer some burning questions of omega-3 fatty acids and why they are so important for our child’s diet.
Q1: Why is omega-3 fatty acids so essential for our children’s growth?
First thing’s first, when we speak about omega-3 there are three things that we should know.
First, omega-3 is a polysaturated fatty acid. It is an essential fat that we need to get from our diet.
Second, the primary omega-3 fatty acids include ALA, EPA and DHA.
Third, the early stages of life are super important for the brain, immune function, and making sure the children feel good all over.
Q2: How can parents ensure that their children are getting enough healthy fats, including omega-3s? What are the recommended daily intake based on their age?
To ease our understanding, in terms of food intakes for infants, when it comes to fat, breast milk is definitely a preferred source.
For children and adolescents, the fat intake should be in the range of 25 to 35% of their calories.
Meanwhile, for the fatty acids like EPA plus DHA, based on Recommended Nutrient Intakes for Malaysia 2017:
- 100mg to 150mg for 2 to 4 years old
- 150 to 200mg for 4 to 6 years old
- 200mg to 300mg milligrams for 6 to 10 years old.
Currently, there isn’t enough evidence to show that having more DHA or EPA leads to better physical or mental growth, or specific benefits for children aged 2 until 18.
Children can still aim for two servings of omega-3-rich fish each week, focusing on fatty fish.
Q3: Can you also elaborate how omega-3 supports our children’s brain development?
DHA plays a crucial role in maintaining the fluidity and function of cellular membranes in the brain.
It also facilitates neurotransmitter release.
This is essential for communication between the brain and also the body.
Therefore, DHA does influence your children’s mood, concentration, intelligence, and also attention.
Q4: Does omega-3 fatty acids also affect our children’s immune system?
Eating a balanced diet is super important for keeping everything in our bodies working right, including our immune system.
Fatty acids help regulate our immune response so they can deal with stuff like cytokines, antibodies and medicines.
Basically, omega-3 is like a big deal in building cell walls.
Q5: Is omega-3 fatty acids also good for their heart health?
Many studies tend to concentrate on adults when exploring the heart benefits of omega-3s.
Generally, the research indicates including fatty fish and other seafood in a balanced diet lowers the risk of heart issues and chronic diseases.
This holds true for both individuals with and without a heart disease history.
However, the evidence is much stronger for the benefits of omega-3 fatty acids in those with a heart disease background.
For children, it’s always encouraged to foster healthy eating habits by introducing these healthy fats early on. So this will help them become more knowledgeable about their food choices and adapt their dietary patterns accordingly.
Q6: Does omega-3 also have an impact on our children’s vision as well?
It sure does! Omega-3 fatty acids are essential for proper eye development and maintaining good eyesight.
Q7: Can omega-3 fatty acids influence a child’s behaviour?
We actually need more research to understand how consuming omega-3 from food, rather than supplements, affect the growth and development of infants and children.
However, preliminary research shows that omega-3 supplements, for those needed, may help improve mood, behaviour and learning difficulties in children; especially for those with ADHD and also autism.
Q8: How can parents ensure that their kids are getting enough omega-3s in their diet?
This is very important. For our community, we can opt like for fatty fishes, ikan kembung, cencaru, patin, or catfish, ikan keli.
Our local fishes are actually rich in omega-3. For example, one piece of ikan patin has around 31.15g!
When introducing fish to your child, choose mild-tasting options that have less strong fishy taste.
So, parents can consider preparing fish in kid-friendly dishes like fish sticks or baked fish with a flavourful sauce.
Canned sardines are also a rich source of EPA and DHA which are essential fats for children’s brain development. Opt for skinless and boneless canned sardines packed in water.
You can prepare it as a finger food, mash it or pair it with avocado or banana, depending on your preference.
And for the older kids, parents can pair it with white rice and vegetables.
If, let’s say, fish is not commonly cooked at home, this can be a good alternative.
Start with a small amount when introducing it for the first time, and gradually increase the portion over several exposures.
This can help monitor any signs of allergy.
Ayam Brand
A delicious and convenient way to incorporate omega-3s in your child’s diet is with fatty fish.
And Ayam Brand Sardines in Tomato Sauce definitely delivers!
As we’ve learned, omega-3 is crucial for a child’s development. But incorporating it into every meal can be a challenge.
This is where Ayam Brand Sardines in Tomato Sauce comes in.
With seven times more omega-3 than home-cooked fish, they’re perfect for busy parents.
Free of preservatives and Halal-certified, Ayam Brand Sardines are a nutritious win!
Other than sardines, Ayam Brand canned fish choices include Mackerel in Tomato Sauce and Sardines in Olive Oil, for a variety of recipes for the entire family.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
For more insightful stories and fun recipes, stay tuned to Motherhood Story!