Omega-3 for children: the benefit for the brain and vision

Omega-3 for children: the benefit for the brain and vision

Section 1: What is omega-3 fatty acids and why are they important for children?

Omega-3 fatty acids are a group of polyunsaturated fatty acids (PNS), which play a critical role in maintaining human health and development, especially in childhood. The human body is not able to synthesize omega-3 on its own, so they must be obtained with food or additives. Three main types of omega-3 fatty acids, which are of the greatest importance to children’s health, is:

• Alpha-linolenic acid (Alk): It is a plant omega-3 fatty acid contained in foods such as linseed seeds, walnuts, chia seeds and vegetable oils (for example, linseed and rapeseed). Alk is the predecessor of the EPK and DGC, but the effectiveness of its transformation into these more important forms in the human body is relatively low.

• Eicosapentaenic acid (EPA): It is found mainly in fat fish, such as salmon, tuna, mackerel and herring. EPC has anti-inflammatory properties and plays an important role in maintaining the health of the cardiovascular system. Although EPC is not the main structural component of the brain, it can be transformed into DHC and also affects cognitive functions and mood.

• Docosahexaenic acid (DHA): It is also contained in oily fish and is the main structural component of the brain, retina and nervous system. DGK is critical of brain and vision development in children, especially during pregnancy and early childhood. It contributes to the formation and functioning of neural connections, improves cognitive functions and visual acuity.

Why are omega-3 so important for children?

The deficiency of omega-3 fatty acids in the child’s diet can lead to various health and development problems, including:

• Reducing cognitive functions: Deterioration of memory, attention, concentration and ability to learning.

• Vision problems: The development of visual acuity, dryness of the eyes and increased risk of developing age -related eyes in the future.

• Behavioral problems: Increased hyperactivity, impulsiveness and irritability.

• Sleep disorders: Difficulties with falling asleep and maintenance of sleep.

• Weak immunity: Increased susceptibility to infections.

• The risk of developing allergic reactions: Some studies associate the lack of omega-3 with an increased risk of allergies.

Section 2: Omega-3 and the development of the brain of the child

The human brain consists of about 60% of fat, and DHC is the most common omega-3 fatty acid, which is part of the cell membranes of the brain. DGC plays a key role in the formation and functioning of neurons, synapses and other important brain structures.

How does DGK affect the development of the brain?

• Formation and growth of neurons: DGC contributes to the growth and differentiation of neurons, the main cells of the brain responsible for the transmission of information. It also participates in the formation of dendrites (branches of neurons) that are necessary to establish ties between cells.

• Sinaps: Sinapses are the contact points between neurons through which nerve impulses are transmitted. DGC contributes to the formation and strengthening of synapses, which improves the transmission of information between brain cells and increases the effectiveness of the brain.

• Maintaining the fluidity of cell membranes: DGC makes cell membranes more flexible and flowing, which facilitates the passage of nutrients and oxygen into brain cells, and also helps to transmit signals between cells.

• Protection of neurons from damage: DGC has antioxidant properties and helps protect neurons from damage caused by free radicals.

The influence of omega-3 on the cognitive functions of the child:

Numerous studies have shown that the use of a sufficient amount of omega-3 fatty acids, especially the DGC, has a positive effect on the cognitive functions of children, such as:

• Memory: Improving short -term and long -term memory, the ability to remember new information.

• Attention: Increasing attention concentration, reduction of distractiveness and improving the ability to hold attention to the task.

• Training: Improving the ability to learn, understanding new material and solving problems.

• Language skills: The development of speech, vocabulary and understanding of the language.

• Problem solution: Improving the ability to analyze information, find decisions and make decisions.

Studies confirming the benefits of omega-3 for the brain:

• Research of the University of Oxford (Great Britain): It showed that the use of additives with omega-3 fatty acids with children with learning problems improved their reading and spelling skills.

• Research of the University of South Australia: It revealed that children who consumed products rich in omega-3 had the best results of intelligence tests and cognitive functions.

• Meta analysis of numerous studies: He confirmed that the supplements with Omega-3 have a positive effect on attention and hyperactivity in children with ADHD (attention deficiency and hyperactivity deficiency).

Section 3: Omega-3 and child’s health

DGK is the main structural component of the retina of the eye, photosensitive fabric lining the back of the eye. The retina converts light into electrical signals, which are transmitted to the brain, where they are interpreted as vision.

How does DGK affect the development and health of vision?

• The formation and development of the retina: DGC is necessary for the proper formation and development of the retina during the period of intrauterine development and early childhood. The deficiency of the DGC at this time can lead to a delay in the development of visual acuity.

• Maintaining the functioning of photoreceptors: Photoreceptors are retinal cells responsible for the perception of light. DGC supports the structure and function of photoreceptors, providing clear and clear vision.

• Retinal protection from damage: DGC has antioxidant properties and helps to protect the retina from damage caused by free radicals, ultraviolet radiation and other factors.

• Reduction of the risk of developing eye diseases: Studies have shown that the use of a sufficient amount of omega-3 can reduce the risk of developing age-related diseases of the eyes, such as degeneration of the yellow spot (age-related macular degeneration) and dry eyes.

The influence of Omega-3 on visual acuity and color perception:

Sufficient consumption of DHC is associated with improving visual acuity and color perception in children. Studies have shown that children who have received a sufficient amount of DGK are better distinguished by small details and colors.

Omega-3 and dry eyes in children:

A dry eye syndrome is a condition in which the eyes do not produce enough tears or tears do not have sufficient quality, which leads to discomfort, irritation and blurring of vision. Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation of the tear glands and improve the quality of tears, which can relieve symptoms of dry eye syndrome.

Studies confirming the benefits of Omega-3 for vision:

• A study published in the journal “American Journal of Clinical Nutrition”: It showed that children who received additives with DGC had better visual acuity than children who did not receive additives.

• A study conducted at Harvard Medical School: It revealed that the use of fatty fish rich in omega-3 reduces the risk of developing age-related macular degeneration.

• A study published in the journal “Cornea”: It showed that additives with omega-3 can improve the symptoms of dry eye syndrome.

Section 4: sources of omega-3 fatty acids for children

The best way to provide a child with a sufficient amount of omega-3 is a balanced diet, including foods rich in these fatty acids. If the food does not provide enough omega-3, you can consider the possibility of taking additives.

Omega-3 food sources:

• Fat fish: Salmon, tuna, mackerel, herring, sardines and trout are excellent sources of EPK and DGK. It is recommended to consume fatty fish 2-3 times a week. It is important to choose fish caught in environmentally friendly areas in order to minimize the risk of pollutants.

• Vegetable oils: Flue oil, rapeseed oil and soy oil contain Alk. However, as mentioned earlier, the effectiveness of the transformation of the ALK into EPC and the DGC in the human body is relatively low.

• Nuts and seeds: Walnuts, chia seeds, flax seeds and hemp seeds contain Alk. They can be added to cereals, yogurts, salads or consumed as a snack.

• Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids. Look for products marked “enriched omega-3”.

Omega-3 supplements:

If the child does not receive enough omega-3 with food, you can consider the possibility of taking additives. There are many different types of additives with omega-3, including:

• Fish oil: The most common type of additive with omega-3 containing EPC and DHK. Fish oil is available in the form of capsules, liquid drugs and chewing sweets. It is important to choose high -quality fish oil from reliable manufacturers, which has undergone cleaning of pollutants.

• Crill oil: Contains EPK and DGK, as well as antioxidant Astaxantin. Crile oil is considered more bio-accessful than fish oil, which means that the body better assimilates omega-3 from croil oil.

• Plant omega-3 additives: Contained DHC obtained from micro -crossbars. This is a good option for vegetarians and vegan.

Recommendations for the selection and dosage of additives with Omega-3:

• Choose quality additives: Look for additives from reliable manufacturers that have passed laboratory tests for the cleanliness and content of Omega-3.

• Pay attention to the content of EPK and DGK: It is important to pay attention not only to the total amount of omega-3 in addition, but also for the content of EPC and DGC, since it is these fatty acids that have the greatest effect on the health of the brain and vision.

• Follow the recommended dosage: The recommended dosage of omega-3 for children depends on the age, weight and state of health of the child. Consult a doctor or nutritionist to determine the optimal dosage for your child.

• Start with a small dose: If you first give your child an additive with omega-3, start with a small dose and gradually increase it to avoid side effects, such as stomach disorder.

• Let’s eat food additives: Reception of additives with omega-3 along with food can improve their absorption and reduce the risk of stomach disorder.

Recommended daily doses of omega-3 for children:

Although accurate recommendations for the daily dose of omega-3 for children vary, general recommendations are as follows:

• Children from 1 to 3 years old: 700 mg Alk per day. It is also recommended to include a small amount of EPK and DGK in the diet (about 70-100 mg per day).

• Children from 4 to 8 years old: 900 mg alk per day. It is also recommended to include a small amount of EPK and DGK in the diet (about 100-150 mg per day).

• Children from 9 to 13 years old: 1200 mg Alk per day for boys and 1000 mg Alc per day for girls. It is also recommended to include EPK and DGK in the diet (about 150-200 mg per day).

• Teenagers from 14 to 18 years old: 1600 mg alk per day for boys and 1100 mg Alc per day for girls. It is also recommended to include EPK and DGK in the diet (about 200-250 mg per day).

It is important to consult a doctor or nutritionist in order to determine the optimal omega-3 dosage for your child, especially if he has any diseases or he takes any medicine.

Section 5: How to include more omega-3 in the diet of a child?

The inclusion of a larger amount of omega-3 in the child’s diet can be easier than it seems. Here are some tips and ideas:

• Turn on fat fish in the menu 2-3 times a week: Prepare the salmon for steam, bake the tuna or make a salad with sardines. Use fish as a filling for sandwiches or such. If your child does not like fish, try adding it to cutlets or fish sticks.

• Add linseed oil or chia seeds to cereals, yogurts and smoothies: Flax oil and chia seeds are excellent sources of Alk. They can be added to various dishes without changing their taste.

• Use flaxseed oil as a gas station: Flaxseed oil has a pleasant nutty and is great for filling salads.

• Give the child walnuts as a snack: Walnuts are an excellent source of Alk and a healthy snack. However, make sure that the child does not have nuts to nuts.

• Use enriched products: Choose eggs, milk and yogurt, enriched omega-3.

• Make a smoothie with the addition of avocado: Avocado contains useful fats, including a small amount of omega-3.

• Invite your child to bite with carrot sticks with humus: Humus, prepared from chickpeas, contains a small amount of Alk.

• Instead of ordinary mayonnaise, use mayonnaise prepared on the basis of rapeseed oil: Rapse oil contains Alk.

Recipes, rich omega-3:

• Salmon baked with vegetables: Place salmon fillets on a baking sheet, surround it with vegetables (for example, broccoli, carrots, tsukkini) and cake in the oven until cooked.

• Salad with a tuntz and avocado: Mix canned tuna, sliced avocados, cherry tomatoes, cucumber and season with linseed oil.

• Smoothies with linen seeds and berries: Mix yogurt, berries, linen seed and a little honey in a blender.

• Oatmeal porridge with walnuts and fruits: Prepare oat porridge on water or milk, add walnuts and chopped fruits.

• Cottage cheese with chia seeds and honey: Mix cottage cheese with chia seeds and add a little honey for sweetness.

Section 6: Factors affecting the assimilation of omega-3

Various factors can affect the assimilation of omega-3 fatty acids in the body, including:

• Age: In young children, the assimilation of fats, including Omega-3, can be less effective than in older children and adults.

• Health status: Some diseases, such as liver and gall bladder diseases, can worsen fat absorption.

• Diet: A high content of saturated and trans fats can reduce the assimilation of omega-3.

• Medication: Some drugs, such as statins, can reduce the level of omega-3 in the blood.

• The presence of other fats in the diet: The use of other beneficial fats, such as mono-saturated fats (contained in olive oil and avocado), can improve the absorption of omega-3.

• Individual characteristics of the body: In each person, the speed of assimilation and metabolism Omega-3 may vary.

Tips for improving the assimilation of omega-3:

• Use omega-3 with food: As mentioned earlier, taking omega-3 along with food containing fats can improve their absorption.

• Limit the consumption of saturated and trans fats: These fats can block the assimilation of omega-3.

• Include in the diet products rich in vitamin E: Vitamin E is an antioxidant and can help protect omega-3 from oxidation, which improves their absorption.

• Maintain intestinal health: A healthy intestine is necessary for the proper absorption of nutrients, including omega-3. Include products rich in fiber in the diet, and probiotics to maintain intestinal health.

Section 7: possible side effects and warnings

In most cases, the supplements with omega-3 are safe for children, but some children may have side effects, especially with high doses. It is important to observe caution and consult a doctor before giving the child additives with omega-3.

Possible side effects:

• Indigestion: Nausea, vomiting, diarrhea and bloating. These side effects often occur at high doses of omega-3.

• Fish taste in the mouth: Some children can experience a fish taste in the mouth after taking additives with omega-3. This can be reduced by taking additives with food or choosing additives with added flavors.

• Unpleasant odor from the mouth: Like the fish taste in the mouth, unpleasant odor can occur from the mouth after taking additives with omega-3. Regular tooth brushing and the use of respiratory freshener can help reduce this problem.

• Increased bleeding: Omega-3 can dilute blood, therefore, in children who take anticoagulants or have problems with blood coagulation, care should be observed.

• Allergic reactions: In children with allergies to fish or mollusks, allergic reactions to additives with fish oil or oil oil may occur. In this case, the vegetable omega-3 additives obtained from micro-cone should be selected.

Cautions:

• Consult a doctor: Before taking the additives with Omega-3, it is necessary to consult a doctor, especially if the child has any diseases or he takes any medication.

• Follow the recommended dosage: Do not exceed the recommended dosage of Omega-3 to avoid side effects.

• Choose quality additives: Make sure that you choose additives from reliable manufacturers that have passed laboratory tests for the cleanliness and content of omega-3.

• Follow the reaction of the child: Carefully monitor your child after the start of taking additives with Omega-3 and inform the doctor about any side effects.

• Keep additives in no way for children: Addresses with omega-3 should be stored in an inaccessible place for children to prevent accidental overdose.

Section 8: Omega-3 and ADHD (attention deficit syndrome and hyperactivity)

Several studies have shown that omega-3 fatty acids can be useful for children with ADHD, helping to improve attention, reduce hyperactivity and impulsiveness.

How can Omega-3 help with ADHD?

• Improving the functioning of the brain: As mentioned earlier, Omega-3, especially the DGC, plays an important role in the formation and functioning of neurons and synapses, which can improve cognitive functions and attention.

• Reduced inflammation: Some studies associate ADHD with inflammation in the brain. Omega-3 has anti-inflammatory properties and can help reduce inflammation, which can improve the symptoms of ADHD.

• Regulation of neurotransmitters: Omega-3 can affect the level of neurotransmitters, such as dopamine and serotonin, who play an important role in the regulation of attention, mood and behavior.

Studies on the benefits of omega-3 at ADHD:

• Meta analysis of numerous studies: He showed that supplements with Omega-3 have a positive effect on attention and hyperactivity in children with ADHD.

• A study published in the journal “Journal of the American Academy of Child & Adolescent Psychiatry”: It revealed that additives with omega-3 improved attention, hyperactivity and impulsiveness in children with ADHD.

• A study conducted at the University of Oxford: It showed that additives with Omega-3 improved reading and spelling skills in children with ADHD.

It is important to note that Omega-3 is not a replacement for traditional methods of treatment of ADHD, such as drug therapy and behavioral therapy. However, additives with Omega-3 can be a useful addition to these treatment methods.

If you consider the possibility of taking additives with omega-3 for a child with ADHD, be sure to consult a doctor or a child psychiatrist to determine the right dosage and make sure that the additives do not interact with other drugs that the child takes.

Section 9: Omega-3 and the mood of the child

Omega-3 fatty acids can also play a role in maintaining a healthy mood in children. Some studies associate the lack of omega-3 with an increased risk of developing depression, anxiety and other mood disorders.

How do omega-3 affect the mood?

• Regulation of neurotransmitters: As mentioned earlier, Omega-3 can affect the level of neurotransmitters, such as serotonin, who plays an important role in the regulation of mood, sleep and appetite.

• Reduced inflammation: Some studies associate depression and other mood disorders with inflammation in the brain. Omega-3 has anti-inflammatory properties and can help reduce inflammation, which can improve mood.

• Improving the functioning of the brain: Omega-3, especially DGC, is necessary for the correct functioning of the brain, which can help improve mood and reduce the risk of mood disorders.

Studies on the benefits of omega-3 for mood:

• Meta analysis of numerous studies: He showed that supplements with Omega-3 can help improve the symptoms of depression in adults.

• A study published in the journal “Journal of Child Psychology and Psychiatry”: It revealed that the supplements with Omega-3 improved the mood and reduced aggression in children with behavioral problems.

• A study conducted at the University of Pittsburgh: It showed that additives with Omega-3 reduced the risk of postpartum depression in women.

Although additional studies are needed to fully understand the influence of omega-3 on the mood in children, the inclusion of products rich in omega-3, in the child’s diet can be useful for maintaining a healthy mood.

If you are concerned about the mood of the child, be sure to consult a doctor or child psychiatrist.

Section 10: Omega-3 for children with special needs

Children with special needs, such as autism, cerebral paralysis and genetic syndromes, often have an increased need for omega-3 fatty acids. Omega-3 can help improve cognitive functions, attention, behavior and other aspects of health in these children.

Omega-3 and autism:

Some studies have shown that additives with Omega-3 can be useful for children with autism, helping to improve communicative skills, social interaction and behavior.

Omega-3 and cerebral paralysis:

Omega-3 can help improve mobility, coordination and cognitive functions in children with cerebral paralysis.

Omega-3 and genetic syndromes:

Children with some genetic syndromes, such as Down syndrome and Fragile X syndrome, often have omega-3 deficiency. Addresses with Omega-3 can help improve cognitive functions and other aspects of health in these children.

It is important to note that additional studies are needed in order to fully understand the influence of omega-3 on children with special needs. However, additives with Omega-3 can be a useful addition to traditional treatment methods.

If you consider the possibility of taking additives with omega-3 for a child with special needs, be sure to consult a doctor to determine a suitable dosage and make sure that the additives do not interact with other drugs that the child takes.

Section 11: Conclusion (This should not be included, as per the prompt.)

This is the end of the requested article.