Omega-3s and Children: Should You Buy DHA-Fortified Foods for Your Kids?
Published Jun 10, 2010
Stroll down a supermarket aisle and you’ll find child-friendly staples such as milk, yogurt, juice, and bread that have been enriched with docosahexaenoic acid (DHA), a type of omega-3 fatty acid shown to support cognitive performance. While DHA-fortified foods are not harmful and do increase the amount of omega-3s in your child’s diet, I recommend approaching these enriched foods with moderation and some nutritional common sense.
I’ve written before about foods that promote healthy brain function and highlighted omega-3 fatty acids such as DHA, and there is evidence that essential fatty acids in a child’s diet may play a role in early brain and eye development.
Although the U.S. currently does not have official guidelines for DHA intake for adults or children, we do know that the richest sources of DHA are fatty fish, such as mackerel, lake trout, herring, salmon, tuna and sardines, as well as nuts and seeds – not exactly kid-friendly foods. So for parents, DHA-fortified products are one way to assure that their kids are getting an adequate amount of omega-3s in their diets, especially if they’re concerned about mercury or PCBs found in fish, or if their children are finicky eaters.
For example, DHA is often added to fruit juice, a kid favorite. But fruit juice lacks the fiber and other phytonutrients found in whole fruit. It can also add unneeded calories; Juicy Juice’s Brain Development Fruit Juice Beverage provides 16 milligrams of DHA in a 4-oz. serving, but also about 10 grams of sugar. The American Academy of Pediatrics recommends limiting fruit juice intake to 4 to 6 oz. per day for children between 1 and 6 years old.
A better alternative to juice might be milk fortified with DHA, which provides some DHA without compromising milk’s full nutritional benefits, such as calcium, vitamin D, and potassium.
Also consider integrating natural, minimally processed sources of DHA into your child’s diet. In addition to fish and nuts, DHA can be found in dark, leafy greens such as spinach and kale, which also are packed with fiber, essential vitamins, and minerals. Protein-rich eggs are another source of naturally occurring omega-3s, and they also contain choline, which may improve memory development.
In general, products with added DHA are a good way to increase your child’s omega-3 intake and obtain the health benefits these fatty acids may provide. Just make sure they’re consuming these foods in moderation.
One note for new mothers: If you are currently breastfeeding, your baby does not need supplemental DHA-fortified formula because breast milk contains enough DHA, provided you are getting adequate DHA in your diet. If you aren’t breastfeeding, see if your doctor recommends infant formula with DHA. There are plenty of brands out there.
Mind your health,
For more information on Dr. Black, visit the Cedars-Sinai Department of Neurosurgery at www.cedars-sinai.edu/neurosurgery.