Omega-3

Although many of us think of fats as the ‘bad guys’ when it comes to healthy eating, small amounts of fat are essential in our diet and some fats, such as omega-3 fats, actually bring positive health benefits.

Found in oily fish like salmon, mackerel and tuna, omega-3 is believed by experts to help keep the heart healthy and reduce the risk of stroke.

Some studies have even suggested omega-3 may also help improve concentration and behavioural problems in children.

Even if it’s proved not to be the ‘brain food’ of popular folklore, there are plenty of other reasons why fish in general, and omega 3 in particular, are good for growing kids.

How much and what type?

Omega-3 fatty acids can be divided into 2 groups, based on their chemical structure.

The ‘long chain’ omega-3’s, which have long and complicated names but thankfully are often abbreviated to EPA and DHA, are the ones that are associated with the greatest health benefits.

By far the best source DHA and EPA is oil rich fish such as sardines and salmon.

The other kind of omega-3, known as – you guessed it – ‘short chain’ omega-3, is found in walnuts, linseeds and rapeseed oils.

Although the body can convert some of these short chain varieties into long chain omega-3’s the process is not terribly efficient, so eating fish remains the best way to get enough of these important fats.

Young children and oily fish

Oily fish can be beneficial in all sorts of ways, but please be aware very young children should avoid eating shark, swordfish or marlin because the levels of mercury sometimes found in them can affect the development of the nervous systems.