Feeding FAQ: 24+ months – Other

I have heard that it’s good for children to eat omega-3s, but my three-year-old daughter is allergic to fish. Someone told me that pumpkin seeds contain a lot of omega-3 – are they suitable to give to her?

Thank you for bringing up such an important issue. Omega-3s are the ‘healthy fat’ found in some fish and fish oils; we often hear about their role in protecting adults against heart disease. You are absolutely correct that this type of fat is important for children and babies as well. Omega-3s are used to build nerve tissue in the eyes and brain of babies and young children. This is one reason why breastmilk is quite high in omega-3s, and why they are now added to some baby formulas. In addition, there is currently a lot of interest among scientists in a possible connection between omega-3s and children’s behaviour, and whether they can influence conditions such as Attention Deficit Hyperactivity Disorder (ADHD).

Healthy omega-3 fats are found in quite a limited range of foods, which means that most of us are consuming less than scientists recommend. Unfortunately, pumpkin seeds are not a particularly good source of omega-3s – they are a source of another essential fat, but it’s one that we all get plenty of from our usual diets.

By far the richest source of omega-3s is oil-rich fish – a group that includes salmon, tuna, mackerel, sardines, pilchards and herrings. Apart from tuna, the canned versions of all these fish also contain good amounts of omega-3 fat. If possible, I suggest that parents offer their children 1-2 child-sized servings of these types of fish each week – my sons are particularly keen on canned sardines, even though it is quite a strong flavour. Tinned salmon is another good option, and can be served as a sandwich or mixed with microwaved frozen vegetables and rice or pasta for an easy meal.

This obviously doesn’t help your daughter, however, as she’s allergic to fish – and there are certainly other children who are either strict vegetarians or just don’t like seafood. The best alternative source of omega-3 fats are the brands of eggs that contain significant amounts of omega-3s, thanks to a special diet eaten by the chickens. These are generally available at large supermarkets. Some ‘toddler milks’ also contain omega-3 fats, and may be an option for you (see the information on these, above). Unfortunately, young children are unlikely to eat many of the other foods containing omega-3s, as they are either more adult tastes, nuts (which may be given if suitably chopped, and allergy is not an issue) or cooking oils. They include linseeds and linseed oil (which doesn’t taste very nice), walnuts and walnut oil (which tastes lovely, and is suitable for salads but not for cooking), rocket, and rapeseed oil (generally marketed as ‘vegetable oil’ in the UK, and a good choice for general cooking). Vegetarian sources such as these contain a much less effective form of omega-3 fat, however, so people who cannot eat fish often look to supplements. Omega-3 supplements are widely available, but I strongly recommend discussing their use with your GP first, particularly for children. They are generally fish oil-based, so may not be suitable for those allergic to fish. Some health-food shops do stock an algae-based alternative, which is suitable for strict vegetarians and those with fish allergies; however, it is quite expensive.

Note to mums: omega-3 oils are important for your health too. This is especially true if you are pregnant or breastfeeding, as they play a crucial role in the development of your baby’s eyes and brain. It has even been suggested that they may reduce the risk of postnatal depression. So enjoy your fish – it really is brain food! Check the Food Standards Agency website for more information on recommended amounts and limits for certain types of fish, particularly for girls and pregnant women:

www.eatwell.gov.uk