Omega-3s Are Essential For Kids
by Jonny Lee Bowden, Ph.D., C.N.S.
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D r. Andrew Stoll of Harvard Medical School calls omega-3 fatty acids “wellness molecules.” And no wonder. Studies show that omega-3 fatty acids are not only great for the heart, but they also may support a child’s memory, focus, and learning.
U NDERSTANDING THE ABCs OF OMEGA-3s
Before you run to your local health food store, there are some things you need to know about omega-3 fatty acids. Omega-3 fatty acids are a class of fats that come in three “flavors”: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Fish oil and cod liver oil are rich sources of the two most important fatty acids, DHA and EPA. The body converts the third kind—ALA, which is found in flaxseed and various vegetable oils and nuts—into DHA and EPA.
Omega-3s are essential fatty acids (EFAs). That means two things: one, the body can’t produce all the omega-3s from scratch, so these compounds have to be part of the diet; and two (and even more importantly), these fats are essential for staying healthy.
In the 1970s scientists started to study the health effects of omega-3s when they suspected a connection between the low heart disease rate of the Greenland Eskimos and their diet of cold-water oily fish. But a healthy heart was only the beginning of the story. Numerous studies now indicate that the benefits of DHA and EPA are far more extensive than heart health and play an important role throughout your child’s life.
FROM INFANCY TO EARLY ADULTHOOD, YOUR CHILDREN NEED OMEGA-3 FATTY ACIDS
As infants, DHA plays an important role in the development of the brain, eyes, and nervous system. This isn’t too surprising, since the retina of the eye consists largely of fatty tissue, and DHA makes up 20 to 30 percent of the brain. When children are toddlers, EPA and DHA can help improve their vision and cognitive and behavioral development. Once your children enter school, DHA remains a key component to their success, as it supports their memory, focus, and cognitive development.
Virtually every study of behavioral and cognitive problems in children—and, for that matter, in adults—has shown an association with low levels of omega-3s. Of course, as teens and young adults, DHA continues to play an important role. Recent studies have found that it may support hormonal and sexual health, help mood disorders like depression, and protect their hearts.
New studies are under way to confirm whether reducing symptoms of asthma, the leading chronic illness in children, and attention deficit/hyperactivity disorder (ADHD) which, according to the Centers for Disease Control and Prevention, affects at least 4.4 million children.
GETTING ENOUGH DHA INTO YOUR CHILDREN’S DIET
Children are fussy eaters, so it’s easy for them to become deficient in DHA and EPA. The typical American diet doesn’t help either. It’s loaded with omega-6 fatty acids (vegetable oils such as corn and sunflower, and animals raised on grain instead of green vegetation), trans-fatty acids from fried foods, and hydrogenated oils, all of which interfere with the ability of the body to convert ALA to the much-needed EPA and DHA.
Since omega-3s and omega-6s are building blocks for all sorts of hormones and other important compounds in the body, it’s critical that they be in balance. Nutritionists believe that the ideal ratio of omega-6 to omega-3 in the diet is somewhere between 1:1 and 4:1. Currently, most Americans consume a ratio of 20:1 or higher.
One possible solution is to buy omega-3 fortified food products. There’s certainly a wide variety to choose from: eggs, dairy products, cereals, cereal bars, peanut butter, and infant formulas. But do they contain enough omega-3s? There is no U.S. recommended daily allowance, but most experts recommend getting anywhere from 500 milligrams (1/2 gram) up to a couple of grams a day of EPA and DHA. So while fortified foods may contribute, they don’t contain nearly enough omega-3s to make up for a diet that’s low in this important nutrient.
The easiest and most effective way to get your children to consume enough omega-3 fatty acids is with a dietary supplement. For a number of years, health food stores have carried fish and flaxseed oil in liquid and capsules—okay for adults, but the unpleasant taste and smell makes them unsuitable for children. New omega-3 DHA brands made exclusively for children are hitting the market. They come in kid-friendly flavors, like fruit punch and lemonade. There’s even a fruit-flavored chew, reminiscent of a popular candy and virtually guaranteed to please even the pickiest of kids and teens.
HOW TO CHOOSE THE BEST OMEGA-3 DHA PRODUCT
Omega-3 DHA products vary greatly in quality and the concentration of omega-3s. To select the best:
1) Buy only purified fish oil products that are “ultra-purified.” Harmful levels of mercury, PCBs, dioxins, and other contaminants due to contaminated waters are removed. Mercury is a heavy metal that damages the nervous system and may increase heart attack risk, and high levels of dioxins and PCBs can cause a variety of cancers and can harm the immune system. PCBs are particularly harmful to children.
2) Buy “pharmaceutical grade” fish oils, which are the highest quality products on the market. “Pharmaceutical grade” refers to product specifications that include: providing at least a 60 percent concentration of EPA and DHA after processing; quality control steps that ensure the product is free from contaminants and other harmful compounds; a ratio of omega-3 fatty acids to arachidonic acid (omega-6 fatty acid) greater than 50 to 1; and, tocopherols (vitamin E) must be used as a preservative.
3) Buy a fish oil that’s packaged in a dark bottle and is refrigerated. Omega-3 fatty acids are sensitive to heat, light and oxygen and go rancid very quickly.
4) When buying flaxseed oil, get the freshest oil you can find. ALA can oxidize and become rancid.
CONCLUSION
Finding dietary supplements for children has never been easier.
Dr. Jonny Bowden is a board-certified nutritionist and the best-selling author of The Most Effective Natural Cures on
Earth and The 150 Healthiest Foods on Earth . He can be reached at www.jonnybowden.com.
Content copyright . Freedom Press. All rights reserved.
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