Omega 3 Essential Fatty Acids (EFAs)

Its Essential for Children

Research is showing more and more the importance of Omega 3s in the diet of children. They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function.

A deficiency in Omega 3s can be linked to conditions like ADHD and ADD; poor behavior choices; depression, fatigue and achiness; eczema, brittle hair and nails; asthma, allergies and poor immune function; as well as cognitive learning disorders such as dyslexia. Think about it, could better nutrition really be an answer to more enjoyable and healthier children that learn better…just imagine.

Common Sources of Omega 3s

Omega-3 fats are important members of the polyunsaturated family of fats. There are three main omega-3s: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) know as the marine omega-3s as they come primarily from fish; and Alpha-linolenic acid (ALA), found in vegetable oils and nuts, leafy vegetables, and some animal fat, especially in grass-fed animals. The human body generally uses ALA for energy, and conversion into EPA and DHA is very limited. Omega 3s are considered essential fats, meaning the body can’t make them from scratch but must get them from a dietary source or supplement.

Fatty, cold water fish are rich in the most important forms of Omega 3s, called EPA and DHA. Plant-based foods such as flaxseed and walnuts contain lesser amounts of Omega 3s in the form of ALA that the body converts to small amounts of EPA or DHA. In a nutshell….plant-based foods are a good complement to fish, but not a substitute.  If getting you family to eat fish is more than you can endure at the moment, try supplements.  There are many on the market for kids today.  We use the Li’l Critters Omega-3 Gummy Fish; 2 gummy’s have 200 mg of Omega 3-DHA and they are available at most pharmacies and supermarkets.

Omega 3s In Everyday Food

Fish (4oz servings and the approximate milligrams per serving):

  • Atlantic Mackerel - 2900
  • Lake Trout - 2300
  • Fresh Sardines - 2300
  • Atlantic Salmon, Farmed - 2100
  • Whitefish - 2000
  • Herring - 1900
  • Albacore Tuna - 1700
  • Chinook Salmon - 1700
  • Sturgeon - 1700
  • Atlantic Salmon, Wild - 1600
  • Scallops - 1100
  • Halibut - 500
  • Shrimp - 400
  • Ahi Tuna - 300
  • Cod - 300
  • Sole - 250

Plant Food Sources (approximate milligrams per serving):

  • Flaxseeds 2T: 350
  • Walnuts ¼ cup: 230
  • Soybeans 1 cup: 100
  • Tofu 4 oz: 40
  • Brussels Sprouts 1 cup: 30
  • Winter Squash 1 cup: 30
  • Cauliflower 1 cup: 20
  • Cabbage 1 cup: 20
  • Broccoli 1 cup: 20
  • Spinach 1 cup: 20
  • Summer Squash 1 cup: 20
  • Collard Greens 1 cup: 10
  • Kale 1 cup: 10
  • Strawberries 1 cup: 10
  • Romaine Lettuce 2 cups: 10
  • Green Beans 1 cup: 10