Omega-3s for growing minds: Why these fats matter
Written by Nutrition Student Madi James Brown
Have you heard of omega-3s? These powerhouse fats are found in foods like salmon, chia seeds, and walnuts. They support your child’s brain, vision, and overall development.
What are Omega-3s?
Omega-3 fatty acids are a type of healthy fat called polyunsaturated fats (a kind of fat the body needs, but can’t make on its own). They help build the outer layer of our cells and produce messenger molecules that support the immune system, heart health, and more 1.
There are three main types of omega-3 fatty acids 2:
ALA (alpha-linolenic acid): Found in flaxseeds, chia seeds, walnuts, and cooking oils
EPA (eicosapentaenoic acid): Found in fatty fish and seafood
DHA (docosahexaenoic acid): Found in fish, seafood, and fortified foods
Your child’s body can turn small amounts of ALA into EPA and DHA (the beneficial forms), but the process is inefficient. Less than 15% of ALA gets converted into EPA and DHA1. That’s why they’re essential fats that we need to get directly from food or supplements.
Why are EPA and DHA important? 1, 3
Childhood is a time of rapid growth and development. These omega-3 fats support several systems in the body, including:
Brain development: DHA helps with memory, focus, and learning,
Eye health: DHA supports eye development and vision,
Heart health: Omega-3 fats help reduce inflammation and protect the heart,
Immune system: May lower the risk of eczema and developing certain allergies!
Are Canadian children getting enough Omega-3s?
Without eating a variety of omega-3-rich-foods, especially in vegetarian or fish-free diets, it’s possible to become deficient. One study found that only 1 in 20 children aged 2-3 met the recommended daily intake of EPA and DHA. Most of their omega-3 intake, about 93% came from ALA, which isn’t enough to meet their needs 4.
So how much does your child need?
According to Health Canada, here’s a breakdown of the recommended daily omega-3 (ALA + EPA/DHA) intake by age 5.
0-12 months old
0.5 grams per day
1-3 years old
0.7 grams per day
4-8 years old
0.9 grams per day
9-13 years old
Female → 1.0 grams per day
Male → 1.2 grams per day
14+ years old
Female → 1.1 grams per day
Male → 1.6 grams per day
What foods are high in Omega-3s?
Including these omega-3 rich foods in your child’s diet regularly can help meet their needs 6.
1. Fish and seafood: Salmon, sardines, trout, shrimp, anchovies.
Serve baked or grilled salmon or shrimp 1 to 2 times per week.
2. Nuts and seeds: Ground flaxseeds, chia seeds, walnuts, pumpkin seeds, almonds
Sprinkle chopped nuts or seeds onto salads, yogurt, oatmeal, or smoothies!
Use ground flaxseeds in muffins, pancakes, or energy balls!
3. Oils: Canola oil, flaxseed oil, walnut oil, enriched margarine
Use canola or flaxseed oil in salad dressings or when cooking on low heat.
Swap butter for enriched margarine.
Plant-based foods: Edamame (young soybeans), tofu, beans (like pinto and navy), seaweed (wakame), leafy greens (like spinach and kale)
Add edamame or beans to salads, rice bowls, or pasta dishes.
Add tofu to stir-fries or blend silken tofu into smoothies for a creamy texture!
Fortified products: Some milk, soy drinks, yogurts, and eggs have omega-3’s added.
Check the labels to help you choose products fortified with DHA.
Fish is packed with beneficial nutrients like EPA/DHA, vitamin D, selenium, iodine, magnesium, iron and copper 7. By incorporating low-mercury seafood once or twice per week, you get all these benefits while reducing the risk of mercury exposure. Examples of low-mercury options include anchovies, char, hake, herring, mackerel, pollock, salmon, smelt, rainbow trout, mussels, and shrimp 7.
Should my child be taking supplements?
When possible, it’s best to meet omega-3 needs through food. If your child doesn’t eat fish, talk to your healthcare provider about starting supplements to help fill any gaps. There are many options, including fish oil and algae-based supplements. They come in liquids, gummies, or capsules (these may be difficult to swallow and may contain gelatin).
Bottom Line
Omega-3 fats are essential for your child’s developing brain, eyes, and immune system. Small changes like including fish, seeds, oils, or fortified foods in your child’s diet a few times per week can go a long way. And when that’s not possible, talk to your healthcare provider about safe supplement options. Your child’s brain and body will thank you!
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