Do your kids happily gobble up fatty fish (salmon, trout, sardines, mackerel or herring) twice a week? If so, chances are they likely have their healthy omega-3 fats covered.
News though from the Canadian Nutrition Society Conference on Dietary Fatty Acids this January, confirms that most kids still fall short on getting enough DHA. That’s the type of omega-3 fat researchers have found is critical for optimal brain and eye development.
I say, “optimal” because there is no evidence DHA will make our kids smarter beyond their natural potential.
Depending on the brands, one omega-3 enriched egg provides anywhere from 75-130 mg of DHA, a significant source when you consider how much children need each day:
- 1-3 year olds 70 mg
- 4-8 year olds 90 mg
- 9-13 year olds 120 mg
For a 1-3 year old child, one omega-3 egg provides 100% of their DHA for the day. One regular shell egg provide a decent 40 mg of DHA. That’s four times more than the 10 mg DHA found in a cup (250 mL) of 2% DHA milk.
Still, if your child drinks two cups of milk a day, that extra daily 20 mg helps when you consider children’s average intake is low at 30-40 mg DHA per day Other fortified foods include juice, soy milk, cheese, yogurt, pasta and more.
Choose ones that have DHA. Of course, keep offering fatty fish to your kids.
Research shows that on average, kids may need to taste a food 15 times before they decide they like it. Fish burritos and sweet potato salmon cakes with peanut sauce for dipping are faves with my kids.
Here are some other ideas worth a try:Salmon Dill Pie
Do you have a favourite salmon-egg combo you care to share?