Now that we understand fats a little better and how they affect your 3-5-year-old child’s system, it’s time to get a little more specific in understanding the important dietary fats, omega-3 and omega-6, and how they affect the bodies of our little ones as they grow.

Granted, the word ‘omega’ may sound very scientific, but they’re one of the most common and essential fats here on earth that are needed for your child’s diet and will help their brain, heart and metabolism, among other functions. So let’s learn a little more about them!

Firstly, what are omega-3s and omega-6s, and how do they affect a child’s health?

What are Omega-3s?

Omega-3s are polyunsaturated fatty acids. Depending on the source, food can provide either “short-chain” or “long chain” omega-3s. Long-chain omega-3 fatty acids can commonly be found in foods like oily fish - such as albacore tuna, lake trout, mackerel, salmon, sardines and Atlantic herring. While short-chain omega-3 fatty acids can be found in oil, chia seeds, soybean oil, flaxseed oil, walnuts, and some eggs.

Omega-3s are known to reduce the risk of heart disease, heart attacks and strokes, as they help to thin the blood and prevent blood platelets from clotting and sticking to artery walls. Although fatty acids like omega-3 aren’t an automatic remedy for these issues, they are thought to have a protective effect.

Research regarding omega-3s, in general, is still very much ongoing, however, researchers have also been exploring other links between omega-3 fatty acids and health in protecting against rheumatoid arthritis, immunity, cognition, eye health, and inflammation in the body that are linked to cardiovascular disease.

What are Omega-6s?

Like omega 3s, omega-6s are polyunsaturated fatty acids that also have benefits such as reducing the risk of cardiovascular disease. However, many people consume too much omega-6, which can be unhealthy.

Foods rich in omega-6 include meat, vegetable oils (such as corn, safflower and soybean) and processed foods made with these vegetable oils. Some other types of omega-6 fatty acids can be found in dairy foods and some meat (like beef and lamb). Research is currently being carried out on the link between omega-6s and the decreased risk for certain cancers, as well as improved body composition.

When it comes to children, omega 3’s and omega 6’s are also known to support growth and brain function, improve reading and writing skills, improve their sleep, help ADHD, and reduce allergies, among other amazing benefits.

How much Omega-3 and Omega-6 should your child be having?

It’s all about balance.

For your child to properly benefit from omega-3s, ensure that eating fish is a regular part of their routine. Encourage your children to eat oily fish twice weekly, and also try eating foods with omega-3s instead of foods with more saturated fats.

The National Institutes of Health advised in their general agreement report that consuming more omega-3s and fewer omega-6s may promote health since the balance in which they are consumed will affect their function.

Does my child need Omega-3 and Omega-6 supplements?

Although many fish oil supplements contain omega-3 and omega-6 fatty acids and may provide children with health benefits, they shouldn’t really be your first choice or be used instead of eating fish. Besides, children can enjoy eating fish itself for its flavour and variety in meals!

Note - If you’re in doubt about supplements, speak to a doctor for advice.

Top Tip: To reduce your child’s omega-6 intake, make your own kiddie snacks, cakes and biscuits so you know exactly what is going into them. By doing this, you will not only be reducing your child’s omega-6 intake but also their sugar intake, too!

What do Omega-3 & Omega-6 oils do for my child?

Essential fatty acids play important roles in your child's growth and development.