What is the importance of DHA for kids? And what foods should your child eat to get the DHA he or she needs? Get all the answers in this article!
Read here:
- The importance of DHA for kids.
- Best DHA-rich foods for kids.
- Recommended DHA intake for children.
The importance of DHA for kids
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DHA (Docosahexaenoic acid) is a crucial omega-3 fatty acid vital for the growth and functional development of the brain in infants and children. Here’s why DHA is essential:
1. Brain Development
- Cognitive Development: DHA is a major structural component of the brain, supporting cognitive functions such as learning, memory, and problem-solving.
- Neural Growth: Adequate DHA levels are essential for the brain’s growth and maturation during childhood, a critical period for neural development.
2. Visual Development
- Retina Health: DHA is a key component of the retina, supporting healthy vision development and visual acuity.
3. Immune Function
- Anti-inflammatory Properties: DHA has anti-inflammatory effects, which support the immune system and reduce the risk of chronic diseases.
4. Behavioral and Mental Health
- Mood Regulation: DHA is linked to neurotransmitter production that regulates mood, potentially reducing the risk of mood disorders.
- Attention and Focus: DHA can improve attention span and reduce symptoms of ADHD (Attention Deficit Hyperactivity Disorder).
5. Heart Health
- Cardiovascular Benefits: DHA helps reduce triglycerides and improve overall heart health, beneficial from a young age.
6. Overall Growth and Development
- Cell Membrane Function: DHA is a fundamental component of cell membranes, affecting their fluidity, flexibility, and functionality, crucial for overall growth and development.
Best DHA-Rich Foods for Kids
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To ensure children get enough DHA, include the following foods in their diet:
1. Fatty Fish
- Salmon, Mackerel, Sardines, Herring, Tuna
2. Fish Oil
- Cod liver oil, Fish oil supplements specifically formulated for children
3. Fortified Foods
- DHA-fortified milk, yogurt, eggs, cereals, and baby foods
4. Seaweed and Algae
- Algae oil supplements (a vegetarian source of DHA)
5. Chia Seeds
- Contains ALA (a type of omega-3), which the body can convert to DHA
6. Flaxseeds
- Similar to chia seeds, contains ALA
7. Walnuts
- Contains ALA, which can be converted to DHA
8. Eggs
- Particularly those labeled as omega-3 enriched.
9. Fish Roe
- Fish roe typically contains between 1.3 to 1.7 mg of DHA per 100g serving portion.
10. Soy Foods
- Soy food products such as tofu and soybreans are considered brain foods that can also promote strong and healthy foods.
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Recommended DHA Intake for Children
The amount of DHA needed varies by age and individual health needs:
- Infants (0-12 months):
- Breastfed infants receive DHA from breast milk if the mother has adequate DHA intake.
- Formula-fed infants should have DHA-fortified formula, approximately 17 mg of DHA per 100 kcal.
- Toddlers (1-3 years):
- WHO recommends 10-12 mg of DHA per kilogram of body weight per day, translating to about 70-100 mg per day for an average toddler.
- Children (4-8 years):
- ISSFAL recommends 100-150 mg of DHA per day.
- Older Children and Adolescents (9-18 years):
- ISSFAL suggests a daily intake of 200-250 mg of DHA.
For specific needs or concerns, consulting a pediatrician is advised to ensure adequate DHA intake for your child’s health and development.
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