Health Benefits for Kids: Omega-3s & more

Low in saturated fat, seafood provides vitamins and minerals, including iron, zinc, vitamins A, B, and D; and protein. The omega-3 fatty acids found in fish are considered beneficial for cardiovascular health and preliminary research suggests they can enhance brain development and improve learning, behavior and vision.

Fish have varying levels of omega-3s. Fatty fish, like Wild Alaskan Salmon, contain the highest amount of omega-3s. Seaweed and eggs from chickens fed flaxseed, algae, and fresh green grass have high omega-3 content as well.

Flaxseed, walnuts, and leafy greens like kale and broccoli also provide omega-3s.

Fish oil pills are also good sources of omega-3s but can contain contaminants. Most companies that manufacture fish oil pills use purification processes such as distillation and steam deodorizations to remove contaminants, but parents should consult with their doctors before giving children fish oil supplements.

Exactly how much fish children should be eating is currently the topic of much debate. The USDA’s food pyramid advises that children to get their protein from a variety of sources—lean meat, poultry, fish, beans, nuts, peas, and seeds; and essential oils from fish, nuts, and corn, soybean, and canola oil. The American Heart Association is more specific, recommending two servings of fish a week for children as an early prevention of cardiovascular disease.

Physicians for Social Responsibility and Association for Reproductive Health Professionals stresses the importance of eating a variety of fish in its joint report to medical community: “To reduced the risk of high exposure to pollutants from over-consumption of any one fish, parents should be advised to teach children from an early age to enjoy a variety of low mercury, low PCB fish and shellfish.”