Table of contents:
- Benefits of essential fatty acids for children
- Omega-6 and Omega-3: How much does a child need?
- A good source of essential fatty acids
Most people identify fat as a food that is dangerous for health. In fact, there is fat which turns out to provide many health benefits, you know. Especially for your little one's brain development. This type of fat is called essential fatty acids. Essential fatty acids are fats needed by the body for cell formation and controlling inflammation. Find out the various benefits of essential fatty acids in this article.
Benefits of essential fatty acids for children
Essential fatty acids are very important fats because they cannot be produced by the body. These fats can help build cells, regulate the nervous system, strengthen the cardiovascular system, build the immune system, and help the body absorb nutrients. Essential fatty acids are also very important for healthy brain and eye function.
Omega-6 and omega-3 are included in the essential fatty acids. Both are unsaturated fats that can lower cholesterol, reduce inflammation, and keep the heart healthy.
Several studies have shown that children born to mothers who took omega-3 supplements (DHA and EPA) during pregnancy scored higher on cognitive tests at age 4 than children whose mothers did not take DHA and EPA supplements.
In addition, other studies have also found that fish supplements that are rich in essential fats can help reduce aggressive and hyperactive behavior, as well as increase attention span in children under the age of 12.
Omega-6 and Omega-3: How much does a child need?
Based on the recommended nutritional requirements for the people of Indonesia, the recommended intake of omega-3 and omega-6 fatty acids are:
0 - 1 year
- 440 mg, or 4.4 grams of omega-6 daily
- 500 mg, or 0.5 grams of omega-3s daily
13 years old
- 7000 mg, or 7 grams of omega-6 daily
- 700 mg, or 0.7 grams of omega-6 daily
4 - 9 years
- 1,000 mg, or 10 grams of omega-6 daily
- 900 mg, or 0.9 grams of omega-3s daily
Over 9 years
- 1,600 mg, or 1.6 grams of omega 6 every day
Usually omega-6 will be available in large quantities in your diet, so you just need to focus on making sure your child is getting enough omega-3. (Many omega-6s are found in semi-finished foods that contain oils such as soybean oil)
Your child does not need to get enough essential fatty acids every day. Instead, you can pay in installments for the essential fats according to the recommended RDA in a few days or one week.
A good source of essential fatty acids
Some experts recommend increasing the amount of essential oil intake in your diet. Here are some foods that are the best sources of essential fatty acids, namely:
- Fish and seafood (salmon, sardines, mackerel, tuna, catfish, shrimp, crab, shellfish, etc.)
- Certain oils (canola oil, walnut oil, soybean oil and other soy products, and flaxseed oil.
- Vegetables and fruit (avocado, spinach, and cabbage)
- Chia seeds
- Egg
- Milk and its derivatives (cheese, yogurt, and butter)
You can also get essential oil intake from foods that have been fortified with omega 3 such as peanut butter, milk, yogurt, orange juice, margarine, and so on. Unfortunately, the omega-3 content varies from product to product. That's why, don't forget to always check the nutrition label printed on the packaging.
Most people prefer to consume omega-6 than omega-3. Some experts claim that an imbalance between omega-6 and omega-3 can damage immunity, cause inflammation in the body, and may lead to diseases such as heart disease and type 2 diabetes.
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