Have you ever looked at your child struggling through homework or spacing out in class and wondered if poor nutrition could be sabotaging their academic performance? Has it ever crossed your mind that your kid’s diet might be lacking brain-boosting nutrients like Omega-3 fatty acids that helps in focus and memory?
Omega-3 fatty acids are vital nutrients needed for all regular bodily processes, including cell proliferation and muscle contractions. It is undoubtedly necessary to include omega-3 foods in your kid’s diet as they are important for their overall growth and development. Continue reading to learn more about the benefits and excellent sources of omega-3 foods which aid in brain development.
Also check: 10 REASONS TO GIVE YOUR KIDS FOODS WITH OMEGA 3
What Are Omega-3 Fatty Acids?
Our bodies, particularly our brains, are made up of microscopic pieces called omega-3 fatty acids. They are extremely significant because they promote healthy brain function. Since our bodies cannot produce them, we must obtain them from specific meals.
Omega-3 helps in so many ways. They act as brain stimulants! Omega 3 watch out for the healthy development of our brains, especially in young children. They also aid with memory, improved concentration, and even mood maintenance.
Adequate intake (AI) of omega-3 fatty acids as per NIH (National Institute of Health):
Daily needs of omega 3 fatty acids depend upon age and gender. ALA is the only omega-3 fatty acid with specific dosage guidelines.
|0 to 12 months||0.5 grams||0.5 grams|
|1 to 3 years||0.7 grams||0.7 grams|
|4 to 8 years||0.9 grams||0.9 grams|
|9 to 13 years||1.2 grams||1.0 grams|
|14 to 18 years||1.6 grams||1.1 grams|
|19 to 50 years||1.6 grams||1.1 grams|
|51 + years||1.6 grams||1.1 grams|
|19 to 50 years (pregnant)||–||1.4 grams|
|19 to 50 years (lactating)||–||1.3 grams|
Also, Check : Vitamins and minerals to boost fertility
How to Get This Essential Brain Nutrient in Your Kid’s Diet?
1. WALNUTS: :
Walnut is a rich source of plant based Omega-3 fatty acids, which helps in brain development and maintaining good blood flow to the brain. One ounce of it contains around 2542 mg of ALA omega 3 fatty acid. The B vitamins present in the nut increase memory and cognition. They are also high in calcium, magnesium, manganese, and antioxidants. Vitamin B, Omega3 and magnesium in walnuts contribute towards a healthier nervous system, and keeping the stress levels and irritability low. So we can say walnuts are the best source of omega 3 for kids.
Also check : 8 BEST PROTEIN-RICH RECIPES FOR KIDS
2. Enjoy Omega-3 Fortified Juices and Milk:
Give kids fortified almond or soy milk. Look for orange juice with added omega-3s.
Also check: 3 SUPPLEMENTS FOR BRAIN DEVELOPMENT OF CHILD
3. Sprinkle Chia and Flaxseeds on Foods:
Plant-based sources of ALA that are converted to EPA and DHA include ground flaxseed and chia seeds. Add them to smoothies, yoghurt, oatmeal, and cereal.
4. Cook with Olive and Avocado Oil:
Use heart-healthy avocado or olive oil when frying, baking, or dressing food. They have some omega-3s in them. Limit your intake of canola and vegetable oils.
Also check : RECIPE OF AVOCADO BANANA PISTA CHOCOLATE MOUSSE
5. Snack on Nuts High in Omega-3
Omega-3 ALA is present in walnuts, pine nuts, pecans, almonds, and cashews. Make your own trail mix or pair nuts and fruit.
6. Include omega-3 eggs in your dishes
Look for eggs that have been enriched with algae-based omega-3s. For breakfast, bake them into mini omelettes or scramble them.
7. Consider Omega-3 Supplements:
If your child avoids seafood, an algae-based DHA/EPA supplement can help fill in nutritional gaps.
Also check : 3 SUPPLEMENTS FOR BRAIN DEVELOPMENT OF CHILD
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