Omega-3 fatty acids: The all-rounders in the kitchen

Do I really have to eat this? This question is bound to come up when salmon is on the plate. Many children don't like fish: the bones are annoying, the smell is strong and the soft consistency is unfamiliar to some.

At the same time, it is well known that fish in particular provides valuable omega-3 fatty acids – the building blocks that help children's brains grow, strengthen the immune system and stabilise mood. The good news is that there are ways to ensure that even little fish haters get enough of these nutrients. The key is to know what omega-3 fatty acids are available – and which alternatives are useful.

Why omega-3 is important for children

Omega-3 fatty acids are essential fats. The body cannot produce them itself, so we have to obtain them from food. They are particularly important for children: they support brain and vision development, strengthen the nerves, help with inflammation and boost the immune system.

Two forms in particular – DHA and EPA – are considered «fuel for the brain». Studies show that children with a good supply of omega-3 can concentrate better , are more balanced and benefit in terms of learning and behavioural requirements – for example, when they stay with a task for longer at school or remember what they have read more easily.

Animal or plant-based? These foods provide omega-3

Omega-3 is found in many foods – but not everywhere in the same form:

• Oily fish such as salmon, mackerel and herring provide directly usable DHA and EPA.
• Plant sources such as linseed oil, rapeseed oil, tree nuts and chia seeds contain ALA (alpha-linolenic acid), a precursor to omega-3.

The crux of the matter is that ALA must first be converted into DHA and EPA in the body – and only a small proportion of it is successfully converted. The conversion rate is around five to ten percent. In children, it is even lower. Plant sources are therefore valuable, but often not sufficient to meet requirements.

Fish oil, linseed oil or algae oil – which is best?

Fish oil contains DHA and EPA in the form that our bodies need. This makes it particularly effective – and popular in nutritional medicine. But there is a catch: fish oil often has an unpleasant taste and smell, especially for children.

Concerns about harmful substances in fish (such as mercury) also unsettle many parents. In this case, it is worth looking for certified products and sustainable sources. Practical tip: fish oil is not only available as oil, but also in capsule or juice form.

Omega-3 supplements can be a useful addition to your diet.

Linseed oil is a popular plant-based source of omega-3. It has a mild taste, is easy to use in cooking and is vegan. Add a teaspoon to your muesli, vegetables or smoothie – and you're done. It is important to store it correctly: in a cool, dark place. And you should use up linseed oil quickly, as it goes rancid fast. However, it only contains ALA and is therefore a useful supplement, but not a complete replacement.

Algae oil is extracted from microalgae – the very same algae that sea fish feed on. It contains directly usable DHA (and in some cases EPA) and is therefore nutritionally comparable to fish oil – only plant-based. As it is tasteless, it is ideal for children. It is also recommended during pregnancy and breastfeeding. It is a real alternative for families who don't like fish, but it is more expensive than linseed oil.

Capsules and drops – are preparations acceptable?

Yes – especially if fish is rarely eaten at home. Omega-3 supplements can be a useful addition to the diet, even in cases of increased demand (e.g. concentration difficulties, developmental delays or certain skin and respiratory diseases). It is important to choose supplements that are approved for children and to discuss the dosage with your paediatrician.