You’ve probably heard that Omega-3 is good for us but what exactly is it and why is it important for children?
Fish contains many key nutrients for children’s development such as protein, which is essential for growth, and iodine, found in white fish (e.g. haddock and cod), which supports growth and metabolism. However, it’s oily fish, like salmon, sardines, and mackerel that are the focus when it comes to Omega-3, a nutrient important for children’s brains and eye health.
What are Omega-3 fatty acids?
Omega-3 fatty acids are found in micro algae in the oceans and when fish (like salmon) eat the algae it gets absorbed into their flesh, making them a rich source of this type of fat.
There are three main types of Omega-3:
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ALA (alpha-linolenic acid): Found in plant foods like vegetable oils, seeds (chia, hemp, flax) walnuts, tofu and certain vegetables.
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EPA (eicosapentaenoic acid): Found in fish, its main job is to produce molecules that help regulate inflammation.
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DHA (docosahexaenoic acid): Found mainly in fish. High levels of DHA in breast milk and early diets are linked with better brain development and vision in babies.
So how much Omega-3 does my little one need to get these benefits?
While the UK doesn’t have a set daily target, the European Food Standards Agency recommend aiming for:
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100mg of DHA daily for infants and young children
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One to two portions of fish per week, with at least one being oily fish (like salmon or sardines)
Just remember due to pollutants in our seas and rivers, oily fish should be limited to four portions a week for boys, and two for girls. (For girls it is lower due to the potential to affect future baby development).
How do I introduce fish into my little one’s diet?
For early introductions, you can bake, poach, or grill the fish and cut it into finger-sized pieces that your baby can grasp (using the Parmar grip). Remember when choosing fish for your little one, go for a boneless option with no added flavouring or seasoning.
Here are some other ways to introduce fish into your little one’s diet:
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Flaking cooked salmon into pasta
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Making soft fishcakes
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Spreading sardines on toast fingers
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Mixing tuna with Greek yoghurt into a sandwich filling
Shellfish can also be a tasty option—try prawns in a mild tomato or coconut curry sauce once your baby is ready.
What if my little one is plant-based (or just not into fish)?
It’s completely okay if your little one isn’t a fan of fish right away, keep offering it! They may eventually come around to liking it or even prefer it when cooked in a certain way.
For little one’s on a plant-based diet, there are plenty of other sources of Omega-3 for you to introduce into their diet:
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Ground walnuts
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Pumpkin Seed Butter (which is especially good for younger children since it's not a choking hazard, just make sure it’s smooth and contains no added sugar or salt).
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Milled or ground linseeds (also known as flaxseed)
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Milled chia seeds
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Soya and soya products like tofu
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Leafy green vegetables
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Rapeseed oil
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Little Freddie Good for Brains* range 💜
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We have two deliciously nutritious flavours enriched with plant-based Omega-3: Strawberry, Bananas & Apples and Coconut & Tropical Fruits.
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We use algal oil derived from marine algae naturally rich in DHA, and plant-based! This range contains 120mg of DHA per 100g.
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*DHA contributes to maintenance of normal brain function.+ the beneficial effect is obtained with a daily intake of 250mg of DHA.
Summary
Fish is quick to cook and a nutritious food to offer your child. It’s high in protein and a good source of iodine and other minerals like calcium. Oily fish, such as salmon and sardines, are particularly beneficial because they are high in Omega-3 fatty acids, which are essential for your child’s brain and visual health.
Aim to offer fish twice a week (one of these servings ideally should be an oily fish, like salmon or sardines) but bear in mind that some fish should be avoided (such as shark, marlin, and swordfish) and others limited (such as sea bass, halibut, rock salmon, and brown crab meat). The NHS has further guidance on what fishes to avoid or limit.
If your little one is plant-based or just not keen on fish, then a supplement or Omega-3 (DHA)-fortified products like walnuts, leafy green vegetables, and our new Good for Brains range could help ensure they still get the nutrients they need.
References
BDA Food facts Omega 3 https://www.bda.uk.com/resource/omega-3.html and Diet, behaviour and learning in children https://www.bda.uk.com/resource/diet-behaviour-and-learning-children.html
NHS, Fish & Shellfish NHS (www.nhs.uk)
Djuricic, I., & Calder, P. C. (2021). Beneficial Outcomes of Omega-6 and Omega-Polyunsaturated Fatty Acids on Human Health: An Update for 2021. Nutrients, 13(7), 2421. https://doi.org/10.3390/nu13072421
Sartorio, M. U. A., Pendezza, E., Coppola, S., Paparo, L., D’Auria, E., Zuccotti, G. V., & Berni Canani, R. (2021). Potential Role of Omega-3 Polyunsaturated Fatty Acids in Pediatric Food Allergy. Nutrients, 14(1), 152. https://doi.org/10.3390/nu14010152
Dietary intakes of Arachidonic Acid and Docosahexaenoic Acid in Early Life. Annals of Nutrition and Metabolism. 2017.
Omega 3 Fatty Acids. Fact Sheet for Healthcare Professionals. National Institutes of Health.