Foods rich in Omega 3 to include in the diet

Parents always want to give the best to the little ones at home, so they strive to provide foods that supply nutrients that contribute to the optimal development and formation of their children's brains.

Many consider Omega-3 very important for cognitive and visual development, as it has great advantages for children, newborns, and even during pregnancy. Therefore, in this article, we will explain what it is, its benefits, and what the foods rich in Omega-3.  

What is Omega-3?

Omega-3 fatty acids (also known as polyunsaturated fats) are a type of healthy fats very necessary to strengthen neurons and keep the heart healthy. 

It is also responsible for providing the necessary calories to give energy to the body and for the proper development of other crucial functions, such as the endocrine system. Additionally, Omega-3 contains three main fatty acids that play a very important role in the body, these are:

• Alpha-linolenic Acid (ALA).
• Eicosapentaenoic Acid (EPA).
• Docosahexaenoic Acid (DHA).

Benefits of Omega-3 consumption

These fatty acids are not naturally produced by the body. Therefore, to obtain their numerous benefits, it is necessary to consume foods rich in Omega-3. But what are these benefits? Below we will mention some of them:

• Prevents cancer.
• Is anti-inflammatory.
• Reduces the risk of arrhythmias. 
• Has antidepressant effects.
• Lowers blood pressure.
• Reduces triglycerides.

Omega-3: foods

Omega-3 fatty acids are naturally found in some foods. Therefore, to obtain the necessary amount of them, it is vital to maintain a varied diet that includes them. But which foods contain Omega-3?

Fish are one of the foods highest in omega-3. In addition, they also contain other nutrients that provide great benefits to the body, so they should be consumed frequently. Some of the fish with omega-3 are the following:

• Salmon: This oily fish is a great source of protein, vitamins (B6 and B12), fatty acids, and minerals such as calcium, magnesium, and selenium.
• Sardines: Omega-3 sardines are also a rich source of vitamins, iodine, phosphorus, and calcium.
• Anchovies: They are an excellent source of healthy fats and, like the previous fish, are rich in calcium. They are also a source of protein, selenium, and niacin. However, care should be taken with the consumption of anchovies during pregnancy, as they have a high mercury level.
• Herring: It is a fish very rich in fatty acids that contains minerals, vitamins, and proteins. However, although it is a fish with omega-3, its consumption is not recommended during pregnancy because it has high sodium levels.
• Mackerel: this also belongs to the group of blue fish, so it is a good source of fatty acids. Mackerel omega-3 has a high content of heavy metals – such as mercury – so it is not recommended to consume it during pregnancy, and only in small amounts during childhood.

Other fish that are also an excellent source of minerals, vitamins, proteins, and omega-3 fatty acids are white tuna, river trout, hake, and cod.

Another group of foods that should also be added to the list of omega-3 rich foods are fruits and vegetables.

Some fruits that provide these healthy fats are avocado, strawberries, and blackberries. Also, green leafy vegetables, such as lettuce and spinach, should be included in the diet, as they are an unbeatable source of omega-3 for children.

But that’s not all, there is a variety of foods that join the group of foods rich in omega-3 and 6. Doctors recommend including them in the diet for their outstanding benefits. These are:

• Flax seeds
• Chia seeds
• Walnuts and almonds
• Soybeans
• Peanut butter
• Oats

In addition, fatty acids can also be added to some fortified foods. Some omega-3 products are oils, such as fish, krill, olive, algae, and cod oils.

Importance of Omega 3 DHA for children

There are some studies that reveal the benefits of omega-3 in children, especially in the early stage, that is, when the body is still developing, particularly the cognitive part. Some of the benefits of consuming these fats in children are the following:

• Optimal development: the consumption of foods rich in omega-3 should be encouraged during pregnancy, as they provide the baby with numerous benefits in development. It has even been discovered that these children tend to be smarter and have a greater capacity to socialize as they grow.
• Better school performance: it has been proven that omega-3 in children improves their school performance because they have a higher intake of DHA (an acid that plays an important role in neurological development).
• Decreases hyperactivity: children with attention deficit hyperactivity disorder (ADHD) have low levels of DHA and EPA, an imbalance that alters the production of certain neurotransmitters, such as dopamine. Therefore, consuming these acids will increase attention and decrease hyperactivity.
• It promotes the allergic response: The omega-3 DHA and EPA allow the formation of molecules that act as protectors against allergies, such as atopic dermatitis or asthma.