Nutrient Guide: Omega 3s

Foods with healthy sources of Omega-3′s include:

Omega-3 acids have received an increasing amount of attention in recent years, and for good reason: Studies suggest that they are vital to brain health1 and development2 and may positively affect learning and behavior3,7,15. Omega-3 acids, also called Essential Fatty Acids, are polyunsaturated fats that are critical to good health3. Fats, like Omega 3 DHA, comprise about 60 percent of the brain and the nerves in the human body. The better the fat in one’s diet, the healthier and better performing a young brain can be. Though there is no recommended daily intake (RDI)* for Omega 3s, experts recommend a child intake between 100mg and 150mg of DHA (three-ounces of salmon provides about 600mg.)

  • Omega-3 acids (DHA, EPA and ALA) are essential fatty acids that may play a critical role in a child’s learning ability, brain function and brain development,1,5,13,16 and could improve behavior in children with AD/HD.6
  • Omega-3 acids are concentrated in the brain and, along with omega-6 acids, are the main structural components of brain-cell membranes and the enzymes that help the membranes transport nutrients through the brain’s cells.
  • Omega-3 acids are not produced by the body and must be acquired through food — fatty fish and nut oils, for instance — that are poorly represented in most North American diets, especially children7,8.
  • In addition to potential brain development and health benefits, when taken in food or supplements, these acids may also help prevent obesity, enhance immune function and reduce blood cholesterol and the risk of heart disease.9,10,11,14

NOTE: Children who bruise easily, have a bleeding disorder, or take blood-thinning medications should use omega-3 fatty acid supplements cautiously and on the advice of their doctor. High doses of omega-3 fatty acids may increase the risk of bleeding. Taking omega-3 fatty acid supplements may increase fasting blood-sugar levels.

Sources of Omega 3s

  • Perhaps the best source of omega 3 acids is fatty fish, such as mackerel, salmon, krill, herring, anchovies and sardines.
  • The omega 3 acids in these fish comprise two acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
  • A simpler omega-3, called ALA (alpha-linolenic acid), can be derived from nuts and plant sources, including linseed/flaxseed oil and leafy green vegetables like kale), and converted by the body into EPA & DHA.
  • Vegetarian diets typically contain limited amounts of DHA and EPA because the body cannot easily convert ALA into DHA and EPA.12
  • Supplements for all three of these essential fatty acids are widely available. Ingestion of large fish such as tuna and salmon should be limited in young children due to the presence of potentially harmful environmental contaminants such as mercury and PCBs.

NOTE: Always seek the advice of your pediatrician or nutritionist before making changes to you or your children’s diet or nutrient intake.

* The Reference Daily Intake (RDI) is the value of established by the Food and Drug Administration (FDA) for use in nutrition labels. It was based initially on the highest 1968 Recommended Dietary Allowance (RDA) for each nutrient, to assure that needs were met for all age groups. To see more recent recommendations, please see the Dietary Reference Intakes (DRI). These are the most recent set of dietary recommendations established by the Food and Nutrition Board of the Institute of Medicine, 1997-2001. They replace previous RDAs and may be the basis for eventually updating the RDI’s.

References

  1. University of Maryland Medical Center, 2009. http://www.umm.edu/altmed/articles/omega-3-000316.htm
  2. “Health Benefits of DHA for Infants and Children,” Keeley Drotz, RD, CD, Healthcastle Nutrition Inc. August 2008. http://www.healthcastle.com/children_dha_benefits.shtml
  3. Pediatrics, “The Oxford-Durham Study: A Randomized, Controlled Trial of Dietary Supplementation With Fatty Acids in Children With Developmental Coordination Disorder,” Vol. 115 No. 5, May 2005, pp. 1360-1366. http://pediatrics.aappublications.org/cgi/content/abstract/115/5/1360?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=& fulltext=fish%2Boil&searchid=1115062148810_15720&stored_search=& FIRSTINDEX=0&sortspec=date&journalcode=pediatrics
  4. American Heart Association, “Polyunsaturated Fats,” May 6, 2010.http://www.americanheart.org/presenter.jhtml?identifier=3045796
  5. AskDrSears.com. http://www.askdrsears.com/html/4/T040900.asp
  6. Nutrition Journal. Published online 2007 Jul. 13, 2007.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1971271/
  7. ClinicalTrials.gov, National Institutes of Health. Oct. 7, 2008.http://clinicaltrials.gov/ct2/show/NCT00351624
  8. DHA/EPA Omega-3 Institute, 2006-2010. http://dhaomega3.org/index.php?category=overview&title=Omega-3-Nutrition-Gap-and-Recommended-Intakes
  9. MedLine Plus, National Library of Medicine & National Institutes of Health, Aug. 29, 2009.http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-fishoil.html
  10. Mayo Clinic. http://www.mayoclinic.com/health/omega-3/HB00087
  11. ScienceDaily, Mar. 23, 2010. http://www.sciencedaily.com/releases/2010/03/100322211831.htm
  12. Diagnose-Me.com, May 3, 2010. http://www.diagnose-me.com/treat/T408829.html
  13. Journal of the American Medical Association. Vol. 301 No. 2, pp.175-182, Jan. 14, 2009.http://jama.ama-assn.org/cgi/content/abstract/301/2/175
  14. U.S. Department of Agriculture, Agriculture Research Service, “Secrets of Fish Oil Compound Probed,” Marcia Wood, Dec. 3, 2007. http://www.ars.usda.gov/News/docs.htm?docid=4328
  15. The Medical News, “High DHA levels aid in learning and mental development of school children,” Aug. 27, 2009. http://www.news-medical.net/news/20090827/High-DHA-levels-aid-in-learning-and-mental-development-of-school-children.aspx
  16. Dr. Joel Fuhrman, DiseaseProof.com, “Dr. Fuhrman Discusses DHA for Children,” Dec. 28, 2005.http://www.diseaseproof.com/archives/supplements-dr-fuhrman-discusses-dha-for-children.html

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