Omega-3 rich foods for children play a key role in their growth and brain development. Every parent wants the best for their child’s health. Luckily, many easy and tasty superfoods are full of omega-3 fatty acids. These healthy fats help improve memory, focus, and mood in kids.
In fact, eating omega-3 rich foods supports their heart and eyes too. As parents, knowing which foods contain omega-3 is very important.
This article will share the top omega-3 rich foods for children. Also, it will explain why these foods are great for your child’s well-being. So, keep reading to learn which superfoods you should add to your family’s meals today.
About Omega-3 Fatty Acids
Many foods naturally contain omega-3 fatty acids. Eating more fish, seeds, and nuts can help boost your omega-3 intake. Omega-3 fats are good for both the body and brain in many ways.
There are three main omega-3 fatty acids: EPA, DHA, and ALA. Seafood gives more DHA and EPA, while plants give mostly ALA. Eating a mix of these sources helps you stay healthy.
Most health experts suggest that healthy people should get 250 to 500 milligrams (mg) of DHA and EPA each day. You child can meet this need by eating fatty fish twice a week. There are also lots of omega-3 fats in oily fish, sea plants like algae, and some fatty plant foods.
Some common sources of omega-3 are seaweed, chia seeds, flaxseeds, and fatty fish. Fish like salmon, sardines, and mackerel have the highest omega-3 content. Omega-3 fats are called essential because the body can’t make them, so you must get them through food.
This article covers the benefits of omega-3, food options, supplements, and other helpful tips for your children. Below is a list of 20 omega-3 rich foods for children.
1. Mackerel
Mackerel is a small, oily fish often eaten smoked. In many places, though, people usually enjoy it served as full fillets. This fish is packed with nutrients; perfect for your child.
A 100-gram (3.5-ounce) portion offers 500% of the Daily Value (DV) for vitamin B12 and 130% for selenium. Also, mackerel tastes great and is very easy to prepare. Besides omega-3s, mackerel also gives a lot of selenium and vitamin B12. This offers a great deal of brain development for your child.
Omega-3 amount: 4,580 mg of EPA and DHA (combined) in a 100 g (3.5 oz) serving.
In 100 g of cooked mackerel:
- DHA: 0.7 g
- EPA: 0.5 g
2. Salmon
Salmon is among the most nutritious foods available. It provides top-quality protein and many key nutrients, including lots of vitamin D, selenium, and B vitamins.
Research suggests that children who eat fatty fish like salmon often have a reduced risk of heart disease, depression, and dementia later in the future. It gives your child a sound mind.
Omega-3 content: 2,150 mg of DHA and EPA (combined) in a 100 g (3.5 oz) serving.
3. Cod Liver Oil
Cod liver oil is mainly used as a supplement rather than regular food. As the name suggests, it comes from the liver of cod fish. This oil is rich in omega-3 fats and packed with vitamins A and D. Just one tablespoon gives your child 170% of the Daily Value (DV) for vitamin D and 453% for vitamin A.
So, taking one tablespoon gives more than enough of these three key nutrients. However, avoid giving them more than one tablespoon, since too much vitamin A can be unsafe.
Omega-3 content: 2,438 mg of DHA and EPA (combined) in each tablespoon.
4. Herring Fish
Herring is a medium-sized oily fish that is commonly cold-smoked, pickled, or pre-cooked and then sold as a canned snack. In places like England, smoked herring, known as kippers, is often enjoyed for breakfast with eggs.
A 100-gram (3.5-ounce) portion of herring provides nearly 100% of the Daily Value (DV) for selenium and 779% of the DV for vitamin B12, great for your child’s nutrition.
Omega-3 content: 2,150 mg of DHA and EPA (combined) in 100 g (3.5 oz).
5. Shell Fish
Shellfish are some of the most nutrient-rich foods you can eat. Oysters, in particular, are excellent for zinc. Just 6 raw eastern oysters (about 85 g or 3 oz) provide 289% of the Daily Value (DV) for zinc, 69% for copper, and 567% for vitamin B12.
Oysters can be enjoyed as an appetizer, snack, or main dish. Raw oysters are considered a delicacy in many cultures. The minerals they contain are important for your child’s growth and development.
Omega-3 content: 329 mg of DHA and EPA (combined) in 6 raw eastern oysters, or 391 mg per 100 g (3.5 oz).
6. Sardines
Sardines are tiny oily fish often enjoyed as appetizers, snacks, or special treats. These fish are extremely nutritious, especially when eaten whole. They offer nearly every nutrient your body requires.
A 100-gram (3.5-ounce) serving of drained sardines delivers over 370% of the Daily Value (DV) for vitamin B12, 24% for vitamin D, and 96% for selenium, which multiply antioxidants in the body.
Omega-3 content: 1,463 mg of DHA and EPA (combined) per cup (149 g) of canned Atlantic sardines, or 982 mg per 100 g (3.5 oz).
7. Flaxseed
These small brown or yellow seeds are often ground, milled, or pressed to produce oil. Flaxseed is one of the richest natural sources of ALA, which is why flaxseed oil is frequently used as an omega-3 supplement.
In addition to omega-3s, flaxseed is a good source of fiber, magnesium, and other nutrients. It has a favorable omega-6 to omega-3 ratio compared to many other oily plant seeds.
Since the digestive system cannot break down the tough outer shells of whole flaxseeds, it is often better to give your children ground flaxseed or grind whole seeds in a coffee grinder.
Omega-3 content: 2,350 mg of ALA per tablespoon (10.3 g) of whole seeds, or 7,260 mg per tablespoon (13.6 g) of oil.
8. Anchovies
Anchovies are small oily fish commonly found dried or canned. Typically eaten in small amounts, anchovies can be rolled with capers, stuffed into olives, or added to pizza and salads.
Due to their bold flavor, anchovies are also used to enhance many dishes and sauces, such as Worcestershire sauce, remoulade, and Caesar dressing. They are an excellent source of niacin and selenium, and boneless anchovies provide a good amount of calcium (which helps your child maintain strong and healthy bones).
Omega-3 content: 411 mg of DHA and EPA (combined) per 5 anchovies (20 g), or 2,053 mg per 100 g (3.5 oz).
9. Chia Seeds
Chia seeds are highly nutritious and packed with manganese, selenium, magnesium, and other essential nutrients. A typical 1-ounce (28-gram) serving of chia seeds provides 5 grams of protein, including all eight essential amino acids. The protein repairs your chil’d worn out tissues and replaces them with active ones, cintributing to their overall growth.
Omega-3 content: 5,050 mg of ALA per ounce (28 g).
10. Caviar
Caviar is made from fish eggs, also known as roe. Considered a luxury food, caviar is typically served in small amounts as an appetizer, tasting portion, or garnish. Caviar is a valuable source of choline and a rich provider of omega-3 fatty acids. Your children will also grow more healthily with this in their diet.
Omega-3 content: 1,046 mg of DHA and EPA (combined) per tablespoon (16 g), or 6,540 mg per 100 g (3.5 oz).
11. Soybeans
Soybeans are an excellent source of fiber and plant-based protein. They also provide other essential nutrients, such as riboflavin, folate, vitamin K, magnesium, and potassium.
Soybeans are very high in omega-6 fatty acids. While past research suggested that too much omega-6 might lead to inflammation, recent studies indicate that the relationship between omega-6 fatty acids and inflammation may be more complex.
However, omega-6 fatty acids offer various health benefits, including reducing the risk of cardiovascular disease. Why wouldn’t you want your child to have this?
Omega-3 content: 670 mg of ALA in 1/2 cup (47 g) of dry roasted soybeans, or 1,440 mg per 100 g (3.5 oz).
12. Walnuts
Walnuts are highly nutritious and packed with fiber. They are also rich in copper, manganese, and vitamin E, along with key plant compounds.
Be sure not to peel off the skin, as it contains most of the walnuts’ phenol antioxidants, which provide health benefits. This nutrinent and mineral-packed wonder of a food is just great for your little one. Their healthy growth and development is definetely being impacted!
Omega-3 content: 2,570 mg of ALA per ounce (28 g), or about 14 walnut halves.
13. Seaweed and algae
Seaweed, nori, spirulina, and chlorella are all types of algae that are eaten for their health benefits. These foods are especially valuable sources of omega-3 for vegetarians and vegans, as they are among the few plant-based options that contain both DHA and EPA.
However, the amount of DHA and EPA can vary depending on the algae type and the specific product. There are several easy ways to add them to your meals:
- Nori is the seaweed commonly used in sushi.
- Dried seaweed makes a crunchy and tasty snack.
- Chlorella and spirulina are great for blending into smoothies.
Seaweed is also high in protein and may offer benefits like antioxidant, antidiabetic, and blood pressure-lowering effects. You can buy chlorella and spirulina at health-food stores or online.
14. Oysters
Oysters are a type of shellfish commonly served as appetizers or snacks in restaurants. Unlike many other seafood options, oysters provide all three main types of omega-3 fatty acids. They are also high in zinc and vitamin B12 (good for reducing future chances of heart and brain diseases in your child).
In 100 g of cooked oysters:
- DHA: 0.5 g
- EPA: 0.87 g
15. Shrimp
Shrimp is enjoyed globally, both as an appetizer and as part of various main dishes. It is also a good source of protein and potassium (protein for repair of body tissues and potassium for mineral supplement).
In 100 g of cooked shrimp:
- DHA: 0.02 g
- EPA: 0.02 g
16. Edamame
Edamame beans are young soybeans that are especially popular in Japanese cuisine. They are a good source of both omega-3 fatty acids and protein.
One serving of frozen edamame beans provides about 0.28 g of ALA. You can serve edamame boiled or steamed, either as a side dish or added to salads.
17. Kidney Beans
Kidney beans are a popular type of bean often used in meals or served as a side dish. They can be added to stews and curries or enjoyed with rice. Each serving provides about 0.1 g of ALA.
18. Seabass
Seabass is a mild-flavored white fish that is especially common in Japanese cuisine. It also delivers nutrients like protein, selenium, calcium, and phosphorus. A single serving of seabass includes:
- DHA: 0.47 g
- EPA: 0.18 g
19. Fortified Foods and Beverages
Some foods and drinks don’t naturally contain much omega-3, so producers often add it during processing. You can find omega-3 fortified options for items like:
- Fruit juices
- Bread
- Eggs
- Milk
- Yogurt
- Butter, margarine, and other spreads
- Oils
- Baby food
20. Hemp Seeds
Hemp seeds offer 8.7 g of ALA in just 3 tablespoons. They are also packed with important nutrients, such as:
- Protein
- Magnesium
- Iron
- Zinc
Omega-3 Supplements
If you cannot ive your child enough omega-3s through food or your child has high inflammation levels, you might benefit from omega-3 supplements. There are different kinds of omega-3 supplements available, such as:
- Fish Oil: This is the most common supplement and offers a high dose of omega-3s. It includes both DHA and EPA.
- Cod Liver Oil: This oil is rich in DHA and EPA and comes from codfish liver.
- Krill Oil: Another seafood-based option that provides both DHA and EPA.
- Algae Oil: A great choice for vegetarians and vegans, algae oil contains omega-3s. However, it usually has lower levels than fish oil, so people may need a higher dose.
- ALA Supplements: These come from flaxseed, chia seed, and hemp seed. They provide ALA, a plant-based omega-3. On their own, ALA supplements aren’t enough to replace fish or algae oil, but they can still support a healthy diet.
The omega-3 content can vary depending on the supplement type and brand. Some plant-based options, like certain ALA or algae supplements, may contain gelatin, making them unsuitable for vegetarians or vegans. Always check the label before choosing a supplement.
What We Leave You With
Many natural foods are rich in omega-3 fatty acids. It supports health in many ways, including lowering inflammation and helping protect your heart.
If your children’s meals often include these omega-3-rich foods, you’re likely getting enough. But if they rarely eat them and think thrir intake is low, it might be helpful to talk with a healthcare provider about introducing them to an omega-3 supplement.
In conclusion, including omega-3 rich foods for children is one of the best steps parents can take to support healthy growth. These foods help brain power, focus, and overall health. Foods like fish, nuts, seeds, and leafy greens are natural sources that kids usually enjoy.
Also, offering a variety of these foods keeps meals fun and nutritious. By adding these superfoods, you give your child a strong start in life.
Remember, small changes in daily meals can make a big difference. So, try to include omega-3 rich foods for children regularly and watch your child thrive with better energy and focus. Healthy habits today build a bright future for every child.