Before I list the 13 benefits of Omega-3s, let me explain what I mean when I discuss Omega-3s.
Omega-3s are unsaturated fats that are important for good health for everyone. This includes babies, children, and adults. These essential fats are also important for children with special needs such as Autism and ADHD.
Omega-3s reduce the risk of certain diseases in aging adults.
For example, Omega-3s have benefits for persons with conditions such as coronary artery disease (CAD), rheumatoid arthritis (RA), and macular degeneration.
Omega-3 fats and oils cannot be made in the body, or there is limited production. For example, there are three different omega-3s:
EPA, which stands for Eicosapentaenoic acid
DHA, or Docosahexaenoic acid
and ALA, which stands for Alpha-Linolenic Acid.
DHA can be converted to EPA. Also, ALA can be converted to DHA, but both processes are inefficient.
As a result:
Sufficient amounts of Omega-3s, require consuming adequate amounts in your diet to prevent deficiency.
2. Omega-3 fats are anti-inflammatory.
Inflammation is what your body does in response to injury or sickness. When a part of your body experiences redness, swelling or pain, you are experiencing inflammation.
3. Omega-3 fats work to decrease Inflammation associated with diseases such as Rheumatoid Arthritis (RA)
Rheumatoid Arthritis is a disease of inflammation of the joints. And Omega-3s have been shown to decrease the inflammation associated with RA.
4. Omega-3s have been shown to reduce the severity of Macular Degeneration.
In case you aren't familiar, macular degeneration causes age-related loss of sight. This disease has been shown in some studies to improve as a result of omega-3 therapy.
5. Lower risk of death from coronary artery disease (CAD) is associated with sufficient amounts of Omega-3s.
For example, CAD is one form of heart disease that is caused by clogged arteries. Omega-3s have been shown to reduce the risk of dying from this CAD.
6. Omega-3s may reduce the risk of stroke.
For example, Ischemic stroke may be reduced as the result of sufficient dietary intake of omega-3s.
7. Omega-3s improve the blood cholesterol profile.
Specifically, Omega-3 supplementation may decrease levels of triglycerides in the blood. They may also decrease HDL, which is considered to be the good cholesterol.
8. Sufficient omega-3 levels are crucial to adequate brain development of babies before and after birth.
9. Additionally, omega-3s enhance immunity in pregnant moms who take omega-3s or eat fish regularly.
In fact, one of the reasons breastmilk is so healthful is because Omega-3s are naturally in breastmilk. The US started fortifying baby formulas in the 1990s for this very reason. Adding omega-3s is another example of how science is doing its best to mimic breastmilk.
10. Omega-3s are associated with a reduced risk of asthma. For example, one study showed this result in teenage children of women who took fish oil during pregnancy.
11. Omega-3s, particularly EPA, may help treat depression in some people.
12. And treatment of ADHD and autism has shown promise, though research is mixed.
13. Research shows that diets high in fish are associated with reduced risk of dementia and Alzheimer’s.
14. Treatment of Type-2 diabetes has shown some promise as well. (Wait that's 14)!
So which omega-3s should you take?
I'm so glad you asked because three different Omega-3 fats must be taken in through the diet. Read below to find out more.
EPA – Eicosapentaenoic acid
Sources
Fatty fish such as salmon
Swordfish
Tuna
Mackerel
Supplements
EPA can be converted from ALA or DHA, but is not efficient.
DHA – Docosahexaenoic acid
Sources
Fish only (or fish oil supplements)
Cold-water fish, including mackerel
Herring
Tuna
Halibut
Salmon
Cod liver (oil)
Whale and Seal blubber
DHA can be converted from ALA in the body but is not an efficient process
Alpha-Linolenic Acid (ALA)
Sources
Nuts (particularly black walnuts) and nut butters
Chia and flax seeds
Soybean oil
Canola oil
Olive oil
Avocado
Below are three different fish oils we have used, and that I recommend. They are some of the highest quality on the market, and the dosages are not too high. These are Amazon affiliate links.
The one on the left is the one our family takes. We gave our 13-year-old the Carlson Kids Chewable until about six months ago. He really liked them, but I wanted to give him a higher dose. He tried the fish oil in the middle but didn't like it after a while. It is very lemony (and they have orange too), but not sweet at all.
I recently released my UPDATED “Meal Planning for Kids” curriculum, which teaches kids Healthy eating on a Budget. In this curriculum, children Pre-K through 12th grade learn foundational nutrition science while having fun.
The prevalence of obesity decreases with increasing level of education of the household head among children and adolescents aged 2-19 years. (Reference above).
As I am sure you already realize, knowing how to eat healthy and stay on a budget can be a challenging skill to learn. But it is SO important! By instructing your children through this curriculum,
You will be educating your children on creating a real-life budget based on real prices at a real grocery store.
It doesn't get any more practical than that!
Your children aren't going to simply create a budget, however. They are going to create a budget that is nutritionally adequate, calorie-appropriate, and delicious for the entire family.
One of the assignments for the curriculum is to create a 2-day menu or meal plan for a family of four. However, it can be adjusted, depending on your family's size. This is just ONE of the many assignments you will be able to schedule for your kids to do.
I am master's degree-level Registered Dietitian and I studied Public Health for my master's degree. Thus, I think it's important to focus on prevention. For example, teaching kids behaviors and choices that will lead to a healthy weight and a healthy body. When a person grows up with a healthy weight and body, they are less likely to develop diseases such as Diabetes and Hypertension.
Note, however, that this curriculumis not weight-focused. This is simply one example of how it can be applied.
My overriding goal is to teach kids important health science and nutrition principles that meet scholastic requirements and build life-long skills. And “Meal Planning for Kids” will help them to achieve health and well-being as adults.
Kids also develop research and writing skills, critical thinking, and budgeting while completing this curriculum.
LOTS of hands-on, practical activities are included in this 147-page curriculum package.
Activities include real-life skills. For example, how to pick the best, most nutritious foods, at the best price, while at the real supermarket. Kids will also learn what goes on behind the scenes at the grocery store, what influences prices, and more.
Once kids complete this course, they will be proficient at planning a menu for an entire family.
Plus, this curriculum assists kids in gaining valuable experience working as a team.
“Meal Planning for Kids” is appropriate for preschoolers, elementary, middle, and high schoolers.
So, if you have multiples,“Meal Planning for Kids” is an economical way to meet health science requirements for all the kids in your family, pre-K through 12th grade.
High school kids (9th-12th grade) who spend at least 150 hours completing this course (which is absolutely possible considering the amount of work included), will earn 1 full unit of high school credit.
Included with this thorough course is aBonus Activity Book which enhances the health science activities in the main course, allowing for further collaboration and time spent on subject. A $5.00 value.
*I have included in the BONUS section, the Entire set of FDA-created materials (complete with tables and a glossary) that will allow for your children to complete the questions I have included related to vitamins, minerals, label reading, the several types of carbohydrates (sugars, sugar alcohols, fiber), fats (saturated, unsaturated, trans-fat), proteins, sodium, cholesterol, and more. This will make it easier for your students to answer the lengthy and involved questions I have created to go with the FDA-created materials. (These questions could satisfy college requirements as well).
Meal Planning for Kids is a digital download/printable type course. 147 pages
Vitamin D is an important nutrient that is also considered to be a hormone. This vitamin/hormone is one of many that can be difficult to get through the diet. The good news is that it can be synthesized by your skin when you are exposed to high quality sunlight. If you are someone who lives in a location far north or south of the equator, you are probably not getting sufficient levels of vitamin D through the sun. So, it is important to know there are at least 10 foods high in vitamin D.
Vitamin D is a fat-soluble vitamin, which means it is absorbed better with foods containing fat. This also means that vitamin D is stored in the fat in your body. As a result, vitamin D can be potentially toxic when high doses are taken in supplemental form. Therefore, you shouldn't take a high dose supplement unless you've had your levels checked first.
I am going to briefly discuss how vitamin D is measured and reported on food labels. This will hopefully alleviate some of the confusion you have when trying to decide if you are getting enough in your diet or multivitamin.
Firstly, vitamin D is measured in two ways:
Using IU, which stands for “International Units.”
Using mcg (micrograms).
A microgram is equivalent to one millionth of one gram. In contrast, 1 IU is the biological equivalent of 0.025 mcg cholecalciferol, the active form of vitamin D (D3). Note that an International Unit is a measure of biological activity and is different for each substance. So, you can't use this formula for converting retinol or beta-carotene, for example. (Dietary Supplement Data Base)
Secondly, keep in mind that vitamin manufacturers use different units of measure.
For example, we have two different multi-vitamins currently in our house. One of them, Kirkland Signature Daily Multi for adults, shows 10 mcg vitamin D (400 IU) and says it has 50% of the US RDA. On the other hand, Centrum chewable for adults contains 400 IU vitamin D, claiming this is 100% of US RDA.
So, which one is correct? It depends on who you ask. However, since the US RDA for vitamin D varies by age, it is not that simple.
Thirdly, research shows that 50% of people are deficient.
This is a controversial topic, with some doctors believing that a blood level of 50 nanograms/milliliter (ng/ml) is the optimal level to shoot for. In contrast, other doctors believe over 50 ng/ml to be potentially toxic.
For example, when my vitamin D was low some years ago, I had to take 10,000 IU a day to get it above 50 ng/ml which is what my doctor at the time recommended. My current doctor, however, is part of the second crowd, bless his little heart. He's a great doctor, otherwise, but we don't always see eye-to-eye on these things.
The Vitamin D council, which specializes in vitamin D research, is in the first group, and I'm with them. However, it is important to note there are two different blood measurements of vitamin D. Thus, it is advised that you check with your doctor to help you decipher your results.
It is important to get your blood level checked to make sure that it isn't too low OR too high.
If it is low, you will need a higher dose than the US RDA. If it is within normal levels, then you will probably do fine with 1000 IU per day. However, if you have any of the symptoms of low vitamin D, (even if your levels are 30-40 ng/ml) then speak with your doctor about a higher dose.
Do your children have frequent digestive issues, or other allergy symptoms, such as rashes, a stuffy or runny nose? Have you ever asked yourself whether these symptoms are related to lactose intolerance or dairy allergy?
These symptoms may indeed be related to a lactose intolerance or dairy allergy.
One basic difference between a food intolerance and allergy is that the immune system doesn't kick in with an intolerance. For example, lactose intolerance is the result of a lack of the enzyme “lactase.” Lactase helps your body digest the milk sugar “lactose.” This is why some people can tolerate small amounts of dairy products without problems. Lactose intolerance is not a true allergy.
Fortunately, there are two simple tests to check for lactose intolerance. If one of these tests show that the problem is lactose, this will be much simpler to deal with.
LACTOSE INTOLERANCE TESTS
Two tests can detect lactase deficiency. One is the Hydrogen Test, and the other is the “Lactose Tolerance Test.”
1. The Hydrogen Test
Pros – Simple to administer if the equipment is available.
The hydrogen breath test is the preferred method. It measures the amount of hydrogen in the air you breathe out.
You will be asked to breathe into a balloon-type container.
You will then drink a flavored liquid containing lactose.
Samples of your breath are taken at set times and the hydrogen level is checked.
Normally, very little hydrogen is in your breath. But if your body has trouble breaking down and absorbing lactose, breath hydrogen levels increase.
Cons – Doesn't readily distinguish the type of sugar that is not tolerated.
2. The Lactose Tolerance Test
This test is similar to the glucose tolerance test, which is given to test for gestational diabetes during pregnancy.
The patient drinks 50 grams (about two ounces) of a lactose containing beverage. If blood glucose rises, this means the lactose is being digested. If, however, blood glucose stays the same, this means the lactose is intact, a sign that lactase, the enzyme that breaks down lactose for complete digestion and metabolism is lacking.
Most people aren't born with lactase deficiency. It is more common for lactase deficiency to develop after “weaning.” Some ethnic groups are more susceptible to lactose intolerance probably because cow's milk isn't a common staple. For example, in Asian countries and Latin American countries.
DAIRY ALLERGY – WHAT IS IT?
A dairy, or cow's milk, allergy, on the other hand, is the result of an immune system reaction to one of the two proteins in cow's milk products.
IgE is the most common immunoglobulin reactant, however, IgM, IgA, and a few other immunoglobulins may react as well.
When a person has a true allergy to cow's milk* or other dairy products, they can't eat or drink them AT ALL.
Because both types of intolerance can cause digestive upset, including diarrhea, cramping, nausea, and vomiting, it can be difficult to tell the cause. Lactose intolerance is one of the most common intolerance. It is also the cause of much confusion.
For your convenience, I created a short e-book on the difference between lactose intolerance and cow's milk allergy.
Below is a delicious breakfast recipe that is completely Cow's milk free. Feel free to substitute any non-dairy milk for the soy and any type of nut butter will do as well.
Note that you can go into the free myfitnesspal.com app on android or Apple and the QR code in the recipe will work for you.
*Children and adults who are allergic to cow's milk are usually allergic to other animal milks as well, though not always. For example, goat milk is discussed as a potential replacement. However, besides the fact that goat's milk protein is also likely to cause an allergy in a person who has had an allergic reaction to cow's milk, there is the fact that goat's milk is deficient in the B vitamin Folate (folic acid).
Recipes High in Iron and Vitamin C – Who is at Risk of Iron Deficiency? There are at least seven (7) groups of people at risk for Iron Deficiency anemia.
I previously talked about the importance of protein as well as the importance of iron in your child's diet. Today, I will discuss how to increase the ability of your body to absorb and use iron in the foods you eat. First, let's review the groups of people at risk for iron deficiency.
7 Groups of People at Risk for Iron Deficiency
Pre-Term Infants
Premature babies are at risk for iron deficiency. This is because the unborn infant stores the largest amount of iron in the last trimester of gestation. Thus, babies born prior to the end of the 9th month have less iron available to use after birth.
Unfortunately, premature babies are also at risk for iron overload. So, it is important to talk to a doctor before giving an iron supplement to a preterm baby.
Young Children
Young children are growing quickly, and their iron needs are increased. Often their intake is inadequate as well. This puts them at risk for iron deficiency. Click Here for a list of Foods That Are High in Iron.
Cow's Milk Should be Treated as a Food
Toddlers are especially at risk of iron deficiency if kept on the bottle longer than 12 months. This is because babies are usually given cow's milk starting at 1 year of age. Cow's milk has no iron and is high in calories. Whole milk, which is recommend until 2 years of age, has 150 calories in one cup. If formula is replaced by cow's milk and is put in the bottle, the young child will usually consume too much milk. This will fill him or her up.
The toddler will then not want to eat other foods, including foods high in iron.
To make matters worse, an excess of cow's milk will interfere with the absorption of iron that is eaten. Thus, it is important to wean your baby off the bottle by 12 months old.
Teenage Girls
Teen girls often limit their diet to stay thin. In addition, the start of menstruation increases the amount of iron lost and the amount of iron that is needed in the diet. Ensuring plenty of iron rich foods will help to reduce risk of anemia and the complications associated with anemia.
Pregnant Women
Iron needs increase during pregnancy because mom is eating for two! Doctors will usually recommend a Multivitamin with Iron and Folate to ensure proper nutrition.
Congestive Heart Failure Patients
The reasons why are unclear. However, it is true that when heart failure is present, the heart is not pumping blood as efficiently. Also, inflammation is present. Sufficient nutrient intake is essential during this process. Thus, the person with heart failure will most likely be taking supplements as ordered by their doctor or dietitian.
Persons with Digestive Diseases Including Ulcerative Colitis and Crohn's Disease
A healthy digestive system is essential for adequate nutrient absorption. With Ulcerative Colitis and Crohn's Disease, the ability to absorb nutrients is decreased. Also, the amount of nutrients lost is increased. People with these diseases are usually supplemented with iron and other important nutrients to help improve nutritional status.
Vegetarians
When a person is on a vegetarian diet, careful planning is required to ensure enough iron is taken in. It is important to remember that eggs, beans, grains, spinach, nuts and seeds are non-heme sources of iron. Non-heme iron is less readily absorbed by the body than heme sources of iron. Also, most non-heme sources of iron are high in phytic acid. Phytic acid inhibits absorption of iron. Thus, vegetarians need to consume higher amounts of iron to compensate for decreased absorption of non-heme iron as well as presence of phytic acid.
Combining Vitamin C Rich Foods with Vegetarian Iron Sources Will Increase the Amount of Iron that is Absorbed.
For example, when serving bean burritos, add homemade salsa to increase iron absorption.
This homemade salsa is made with fresh tomatoes, onions, jalapeno peppers, and cilantro, and is rich in Vitamin C. Combining this recipe with bean burritos (or other meat burritos or tacos) will increase the iron in the foods served with (beans, tortillas, chicken).
Prep Time15 minutesmins
Total Time15 minutesmins
Course: Appetizer, Side Dish, Snack
Cuisine: Mexican
Keyword: easy, healthy
Servings: 8Servings
Calories: 8kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC
Ingredients
1cupRoma Tomatoesabout 2 large, diced
1/4cupOnionsdiced
2tbspCilantrofinely chopped
1wholeJalapeno or AnaheimJalapeno (Medium Heat); Anaheim (Mild Heat)
1tbspLemon Juice
1/2teaspoonSaltTo taste
Instructions
Chop all vegetables to desired size (remove seeds from pepper) 2) Add lemon juice and salt 3) Mix all ingredients together4) Chill 2 hours and Serve
Add oil to pan and heat 2) Saute onion, garlic, bell pepper and tomato until vegetables are tender, 10 minutes or so 3) Add 1/4 cup water and chicken 4) Mix and heat through 5) Serve on corn or flour tortillas with cheese, lettuce, fresh salsa or other favorite toppings.
Nathan won't eat tomatoes in most things. However, he likes this recipe if we serve it on a tortilla with cheese. It makes me so happy to know that I figured out another way to sneak in some healthy vegetables. This increases the number of vegetables he is eating. Plus, it adds variety to his limited diet.
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grocery store.
High school kids (9th-12th grade) who spend at least 150 hours completing this course (which is absolutely possible considering the amount of work included), will earn 1 full unit of high school credit.
