About the benefits acid, the combined name into one substance — omega-3 — heard all. It is especially necessary for children because it helps to reduce the hyperactivity of the child and to learn new skills. How and when to enter in her diet, we were told the experts.
OUR EXPERT:
- Lyudmila Denisenko, independent nutritionist and member of the European Association for the study of obesity
WITHOUT THE SUN — NO WAY
The fact that the most complete omega-3 is absorbed in tandem with vitamin D, enhancing the beneficial properties of the acid. And it is 90% synthesized by the human body under the influence of ultraviolet rays. Because time outdoors in the mode of a child of any age should be daily. At least for an hour, but preferably 2-3. And for a good reason not to strive with sunscreen for a child — it is better to avoid burns and overheating children walk to 11:00 and/or after 17:00, and in between — only in the shade of the trees. Through the foliage ultraviolet light hits as well, but not in such aggressive numbers.
The best source of vitamin D — foods of animal origin. They contain one of its forms, D — 3, which is better absorbed by the body. This form produces our body.
Another bonus of vitamin D — the best absorption of calcium (e.g. from dairy products). And this mineral is known to be very important for the formation of healthy teeth and skeleton.
NECESSARY IN THE WOMB
Acid is not important, even from the cradle, and from the first day of conception of the baby! The fact that polyunsaturated fatty acid omega-3 is involved in the creation of any cell of our body. Because the formation of the body of the child in the womb in the conditions of deficiency of this substance can cause the unborn baby will have damaged health, even if the rest of the woman led a healthy lifestyle.
Most of all the lack of omega 3 affects the Central nervous system and the immune system. Because baby, the expectant mother which had in the diet of a sufficient amount of the specified acid, then may suffer from hyperactivity, inability to concentrate, to have a high level of anxiety and tendency to depression, it is easy to pick up infections hard and long to get out of any illness, be prone to Diatto and other forms of allergies.
IN THE DIET: DAILY
The good news: even if the child does not have enough acid during life in the womb, to try to rectify the situation now. Because the maturation of its organs and systems (especially such important as the brain and the immune system) continues after birth of the baby.
Therefore, the diet of the child foods with omega-3 acid should be every day. The fact that the polyunsaturated fatty acid, although vital to health, the human body is produced in insufficient quantities — only 5% of the required daily dose.
Quite crumbs to ensure omega-3 is again the same mom that if she feeds the child breast milk products containing acid should be in her diet. If the baby — iskusstvenny, you need to opt for the mixes enriched with this acid.
MENU FOR CHILDREN 3-8 YEARS
It is enough to 1 tbsp. of omega 3 daily (sold in pharmacies). But if the child refuses to him, enter into a diet, for example, one of the following sets of products (the number for children 9-16 years is to double).
OPTION 1. 50 g of fatty fish varieties: herring, mackerel, halibut or notothenia (if not the scale — it is approximately the size of a half a box of nasal tissues, and better a weak salting).
OPTION 2. One egg yolk (chicken eggs poached) + walnuts (raw separate from other foods, except fruits. Say, as an afternoon snack with an Apple) + 1 tbsp unrefined oil (linseed, pumpkin seed or rapeseed, raw) in a salad or in cereal, but not hot.
OPTION 3. A knob of butter (a quarter of a matchbox) + half an avocado + 1 tsp. red caviar (if no history of Allergy, not just food) + 1 tsp flax seeds (for example, in a salad or ready-made porridge). The seed also contains vitamin E which is an antioxidant and protects the body from oxidized fatty acids omega-3, if such unwholesome form they got into the body of the child.
