Omega-3 foods for children, and how much they need

Omega-3s are fats the body needs but cannot make in useful amounts, so they have to come from food. For children, the question is usually not whether omega-3 matters but where it comes from, because the best sources are foods many children refuse.

Two kinds of omega-3

• DHA and EPA are found mainly in fish and seafood, especially oily fish. DHA is found in high levels in the brain and the retina of the eye.
• ALA is found in plant foods such as walnuts, chia seeds, flaxseed and some plant oils. The body turns only a small share of ALA into DHA and EPA.

So seeds and nuts are good foods, but they are not a substitute for fish when it comes to DHA and EPA.

Foods that give children omega-3

Oily fish (DHA and EPA): salmon, sardines, Atlantic mackerel, herring, anchovies and trout. These are the richest sources. Sardines and mackerel are small fish, lower in mercury than large ones, and both mash easily into toast, rice or pasta sauce.

Other seafood and fish: canned light tuna, shrimp, cod and tilapia give smaller amounts and are on the US "best choices" list for children.

Eggs: ordinary eggs contain a little DHA. Eggs labelled omega-3 enriched, from hens fed flaxseed or fish oil, contain more.

Chia seeds (ALA): soak them first for young children, then stir them into yogurt, porridge or a milk pudding.

Ground flaxseed (ALA): ground is better than whole, because whole seeds pass through undigested. Sprinkle it on cereal or mix it into dough or hummus.

Walnuts (ALA): chopped into yogurt or baking. Whole nuts are a choking risk for young children, so chop or grind them.

How much omega-3 do children need?

For ALA, the plant omega-3, the NIH Office of Dietary Supplements gives these daily amounts:

There is no official daily amount for DHA and EPA, so advice focuses on fish. The US Food and Drug Administration advises two portions a week of fish from its "best choices" list, with portions by age:

Fish to avoid for children because of their mercury content include shark, swordfish, king mackerel, marlin, orange roughy and bigeye tuna.

If your child won't eat fish

Many children don't. Try fish in familiar forms: fish cakes, fish fingers made at home, salmon mixed into rice or pasta, or sardines mashed onto toast. Keep offering it without pressure. If fish stays off the menu, read omega-3 for children who don't eat fish for other options.

When to talk to your child's doctor

Talk to your child's doctor or a dietitian if your child eats a very limited range of foods, avoids whole food groups, has a fish or seafood allergy, or if you are thinking about giving an omega-3 supplement, especially if your child takes any medicine.