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3 Ways to Get Omega-3s if Your Kids Don’t Like Sardines

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All you need to know about omega-3s for kids! Why they are important, and how to get them if your kids don’t love fish! Plus, a review of brainiac foods brain squeezers.

It’s easy to look at omega-3 foods lists and feel discouraged.

Food like mackerel, salmon, cod liver oil, sardines, caviar…Oh, your kids don’t eat all of those on a regular basis?

I get it.

So here are a few NON-fish items that can get in those important omega-3 fatty acids for kids.

How to add omega 3 for kids - pinterest image

Thanks to Brainiac for sponsoring this post. All opinions are my own. Thank for supporting the brands that bring you this free content.

Estimated reading time: 5 minutes

Why are omega-3 fatty acids important?

Quick lesson: Our body needs omega fatty acids, and it can’t make them on its own, so we have to get them through our diet and/or supplements.

Our bodies – and especially our brains – rely on these fats to function properly, fight inflammation, prevent a number of chronic diseases, and more.

Omega-3 Benefits for Kids + Adults

Wondering if omega-3s are good for kids? Yes!

Just like adults, omega-3sAccording to eatright.org, they “help feed the brain and keep it healthy.” They are part of the process of building new cells – they key to developing the central nervous and cardiovascular systems and helping the body absorb nutrients. Omega-3 fats are also important for eye function.”

Bowl of oats, yogurt, and lunchbox

Where can we get omega-3 fatty acids?

Some of the best sources of omega-3 fats are fatty fish (like salmon, trout, halibut, sardines) and various seeds and nuts (like flax, hemp, chia, walnuts). It’s ideal to include omega-3s from a variety of these foods, on a regular basis.

The three most important types of omega-3s are DHA and EPA (found in some fatty fish) and ALA (found in various plants like seeds, nuts, etc.) which is then converted into DHA and EPA, but isn’t quite as efficient.

As with all nutrition, it’s good to have a variety of both DHA, EPA, and ALA to cover all of our bases.

How Much Omega-3s Do Kids Need

So now that we know that omega-3s for kids are important, how much do they need?

  • 0 to 12 months: 0.5 grams/day (500 mg)
  • 1 to 3 years: 0.7 grams/day (700 mg)
  • 4 to 8 years: 0.9 grams/day (900 mg)
  • 9 to 13 years (boys): 1.2 grams/day (1200 mg)
  • 9 to 13 years (girls): 1.0 grams/day (1000 mg)
  • 14 to 18 years (boys): 1.6 grams/day (1600 mg)
  • 14 to 18 years (girls): 1.1 grams/day (1100)


3 Ways to Get Omega-3s if Your Kids Don’t Like Sardines

If your kids don’t like things like sardines, herring, or salmon, here are some other ways to get those important omega-3s for kids.

Oats with Walnuts

Topping a bowl of oatmeal with a pat of butter, some brown sugar, and chopped walnuts is a tasty and healthy way to start your day! AND you’ll get a little boost of omega-3s.

one ounce walnuts = 2.5 g ALA

Bowl of oatmeal with walnuts

Yogurt with Chia Seeds

Chia seeds are another plant based source of ALA and are easy to toss into smoothies, granola bowls, yogurt, and more.

one ounce serving = 5 grams of omega-3’s ALA

Yogurt fruit and chia seed bowl

Brainiac Brain Squeezers

Want to take your omega-3 rich foods on-the-go? Brainiac has made that easy + yummy with their brain squeezers!

Each applesauce pouch has 160 mg of omega-3 DHA/EPA, 120 mg of choline, and 25 mg of Vitamin C and comes in apple, strawberry, and apple cinnamon flavors.

Your kids will love them and you’ll love that they are getting a nutritious boost of healthy fats.

Lunchbox with Brainiac brain squeezer

Where to Buy Brainiac

You can order Brainiac products directly from their website or you can add it right to your amazon cart, by clicking the image below.

Other Brainiac Products

In addition to the applesauce products, there are brain bars and peanut butter spread pouches, yogurt smoothies, and yogurt pouches. It’s the perfect blend of omega-3 supplements for kids mixed into fun and tasty snacks to take on-the-go. You can find all products here.

Brainiac foods

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