Nutrition Recommendations: Omega-3 Fatty Acids
We continue a multi-part series on nutrition this week, specifically regarding vitamins and minerals. These dietary elements are a very important part of your child’s growth, and while a varied diet can be difficult with picky eaters, hopefully this series will help you understand why it is important to keep fighting for healthy food choices for your child.
Today we discuss Omega-3 Fatty Acids. There are three primary Omega-3 Fatty Acids: ALA, EPA, and DHA (I will not worry about spelling these out at this time, but please see the link under “resources” if you need more information). There has been much talk in the general media regarding these nutritional components in the past few years, but is it all hype or is there some truth to the message that they are necessary for growth and development?
What do they do for your body?
Fatty Acids are important in energy storage and building healthy cellular membranes within the body. Omega-3 Fatty Acids in particular are an essential fatty acid that helps to keep the brain, eyes, and cardiovascular system healthy.
Breast milk and formula contain DHA. It is unclear whether this beneficially affects infant development, but studies have shown that DHA supplementation during pregnancy may increase birth weight and gestational age at time of birth. More research is needed but DHA supplementation may also improve neurodevelopmental outcomes in infants.
Research has shown that there may be some benefit in giving Omega-3 Fatty Acids to children diagnosed with attention deficit hyperactivity disorder (ADHD). Though results were varied, the overall indication was that a daily supplementation of Omega-3 Fatty Acids in addition to the child’s daily stimulant medication reduced the symptoms of ADHD and improved school performance. These results were NOT shown in children with ADHD who took Omega-3 Fatty Acids supplements alone.
The American Heart Association recommends adequate daily intake of Omega-3 Fatty Acids to reduce the risk of some heart disease. EPA and DHA lowers triglyceride levels in the blood.
Where do you get them?
ALA: plant oils scubas flaxseed, canola, and soybean.
EPA: fish and seafood
DHA: fish and seafood
Omega-3 Fatty Acids are also added to foods (fortified), including some eggs, yogurt and milk, juice, and infant formulas. Many people take dietary supplements derived from fish oil, krill oil, or algae oil (a vegetarian source).
What happens if there is a deficiency?
Omega-3 Fatty Acid deficiency is thankfully rare in the United States, thanks to a varied diet and availability of fortified foods and supplements. However, when it does occur deficiency of Omega-3 Fatty Acids causes skin changes – rough, scaly skin patches and itchy rashes.
Is too much dangerous?
Side effects of too much Omega-3 Fatty Acid intake are usually mild and include heartburn, nausea/stomach discomfort, headache, and offensive breath and body odor. Very high doses can increase the risk of bleeding and stroke.
Final thoughts
It can be very difficult to get children to eat fish and seafood regularly. Let’s face it, most American adults don’t eat fish and seafood regularly. I always encourage families to try to incorporate it into their weekly diets, and if that fails to use a supplement that follows daily intake recommendations. Now you have even more incentive! Keep those brains, hearts, and eyes as healthy as you can.
Resources
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
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