How Omega-3s in Fish Shape Children’s Brains and Behavior
Udumbara
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Omega-3s support cognitive development, emotional health, and pro-social behavior in children.
Children in the United States eat relatively little fish compared with other sources of animal protein, such as chicken and beef. A lack of nutrients from fish may deter the neurodevelopment of social skills, according to a British study from the University of Bristol.
Fish and Childhood Neurodevelopment
The study, published in the European Journal of Nutrition, found that low fish intake in childhood may result in suboptimal development of social skills intended to benefit others rather than themselves, such as helping, sharing, and comforting. These behaviors typically begin to form between the ages of 1 and 2 and increase as children grow older.Lower fish intake at age 7 linked to a 35 percent increased likelihood of suboptimal social behavior and a 45 percent likelihood at age 9.
“A good supply of the nutrients from fish will allow the brain to develop to its maximum potential,” coauthor Caroline Taylor, associate professor in nutrition at the University of Bristol, told The Epoch Times. “Neurodevelopmental benefits might stem from one particular nutrient in the mix or a combination.”
The part of the brain responsible for the observed social traits is able to develop well in these children, she said. On a larger scale, the traits help build cooperative and successful societies. To make the most of the potential benefits, we encourage parents and children to eat at least two portions of fish per week, one of which should be an oily variety.
While no associations were noted between fish intake and IQ at age 8, the authors said several factors may have affected this finding. For instance, the IQ test may not have been sensitive enough to detect small changes in cognition, or a positive IQ change may have been countered by mercury and other toxins in the fish, which can have a negative effect on cognition.
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Nutrients in Fish
Optimal neurodevelopment in childhood is dependent on sufficient intake of certain nutrients. Fish and shellfish are primary food sources of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosahexaenoic acid (EPA), vital for cognition.“These are incredibly important nutrients,” Dr. David Berger, a board-certified pediatrician not involved in the study, told The Epoch Times. “Their anti-inflammatory properties can reduce the neuroinflammation that underlies at least a subset of children with conditions affecting the neural system, such as autism and ADHD. They can also help non-neuroinflammation, which is beneficial in asthma and eczema [rash with itching and bleeding].”
Other Benefits
Earlier research shows that including fish in a child’s diet may help with the following:Allergy Prevention
A review published in Pediatrics noted that most studies indicate fish intake during pregnancy likely reduces the risk of childhood allergies, including eczema, asthma, and allergic rhinitis or cold-like symptoms from breathing in an allergen. The authors also cited studies that found that introducing fish into the diet early in childhood, such as before 9 months of age, proved to be an advantage in allergy prevention.IQ Boost
Despite the fact that the British study did not find a benefit for IQ in children, a few earlier investigations suggest that fish may have a positive effect in this area. The review in Pediatrics cited a study that found kindergarten children who ate fish three times per week had higher IQs than those who ate beef, chicken, or lamb. It also cited research that suggested a lower intake of fish (less than 340 grams per week) during pregnancy was associated with children with lower verbal IQ, compared to children born to mothers with a higher intake of fish during pregnancy.Crohn’s Disease Prevention
A study published in Gastroenterology investigated whether the ratio of omega-6 to omega-3 fatty acids could underlie the abnormal physiological effects that result in Crohn’s disease. While the main source of omega-3 fatty acids is seafood, sources of omega-6 fatty acids include unhealthy foods, such as chips and fast foods, as well as healthy foods, such as walnuts.The authors compared dietary data from 182 children recently diagnosed with Crohn’s disease to 250 controls. Results indicated that those with a higher ratio of omega-6 to omega-3, meaning those who ate less fish, were susceptible to Crohn’s disease if they were carriers of certain gene variants that involve fatty acid metabolism. Eating more fish would result in a lower ratio of omega-6 to omega-3 fatty acids.
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Health Risks of Fish
Below are health risks of which to be aware:Mercury
According to the review in Pediatrics, the primary health risk from fish comes from the metal contaminant mercury. Prenatal (before birth) and to a lesser extent, postnatal (after birth) exposure has been linked to deficits in children’s attention, IQ, memory, language, and visual-motor skills.Overall, older fish accumulate more mercury than younger ones over time.
Berger recommends wild-caught salmon, as it tends to have fewer contaminants than the farm-raised variety. He feels that although there are risks, a conscientious consumer can shop for safer varieties.
Persistent Organic Pollutants
The review in Pediatrics noted that aside from mercury, fish also contain persistent organic pollutants (POPs), which are organic compounds that resist breakdown in the body, including:Polychlorinated biphenyls (PCBs): PCBs can negatively affect unborn and young children, with studies linking them to immune system dysfunction, low birth weight, obesity, asthma, and some forms of blood cancer.
Dioxins: Highly toxic pollutants that cause cancer, damage the immune system, and harm development and reproduction.
Fish and Shellfish Poisoning
Fish and shellfish, especially bivalve varieties—such as clams, scallops, mussels, and oysters—can become contaminated with algae-produced toxins, which can cause several illnesses—some of which are very serious. Examples of the syndromes include neurotoxic shellfish poisoning, diarrheal shellfish poisoning, and paralytic shellfish poisoning. Because the toxins are heat-stable, cooking does not eliminate the danger.Sashimi
Raw fish and shellfish, often included in sushi, pose a higher risk of transmitting foodborne illnesses. Research has not established guidelines regarding the age at which raw fish should be introduced into the diet.Kid-Friendly Fish Dishes
Children who haven’t been regularly exposed to fish may be reluctant to try it, however, kid-friendly standards, such as fish tacos and burgers, might appeal to them. Jennifer Pallian, a registered dietitian, food scientist, and recipe developer at Foodess Creative Inc., and Shelley Balls, a registered dietitian nutritionist at Flawless Bloom, shared the following recipe ideas with The Epoch Times:Salmon Burgers
- Grill or pan-cook salmon until it flakes easily.
- Season with salt, a little chili powder, and perhaps a pinch of cumin.
- Break up the fish and form into burger shapes.
- Toast bun if your child likes a bit of crunch.
- Add a bit of plain mayo-based slaw or slightly sweet coleslaw inside the bun.
- Cut burger in halves or quarters to make it easier to handle.
- Serve with sweet potato fries, carrot sticks, or apple slices.
Fish Tacos
- Pan-fry a mild white fish, such as cod or tilapia, until flaky.
- Break fish into small pieces to make it easier for kids to handle and less visually “fishy.”
- Season with paprika, garlic powder, and cumin
- To serve, layer a bit of flaked fish into a warm, soft flour tortilla with a dry, mild cabbage slaw.
- Serve with a side of fruit.
Fish Cakes
- Use a mild fish, such as cod, haddock, or canned salmon or tuna.
- Mix the fish well with mashed potatoes so there aren’t any big chunks to surprise little eaters.
- Form into small patties and pan-fry until crispy. The golden edges usually win over even the pickiest eater.
- Use minimal seasoning, such as salt, pepper, and maybe a touch of garlic powder.
- For dipping, try plain yogurt or ketchup.
- Serve the cakes with a side of steamed or air-fried veggies or a favorite fruit.
Fish Sandwiches
Canned tuna and salmon are convenient options for lunches.- Mix canned fish of choice with avocado or mayonnaise
- Add in some minced celery, black pepper, and a pinch of salt
- Spread the mixture between two slices of whole wheat bread
- Serve with some type of fruit, such as sliced apples, sliced pears, or berries
Grilled or Baked salmon
- To prepare, rub salmon with a bit of olive oil and season with an herb blend
- Grill or bake salmon at 375 degrees Fahrenheit until it reaches an internal temperature of 145 degrees Fahrenheit.
- Serve with roasted potato wedges, rice, or a side of green beans or another non-starchy veggie
Halibut Lasagna
Halibut can be a little more expensive but makes a great white sauce lasagna. Just like in classic lasagna, cook the halibut and add it to the pasta layers. Use whole wheat lasagna noodles to boost nutrient intake.- Cook the halibut by your method choice and break it up into small pieces.
- Substitute it for veggies or meat in your favorite white-sauce lasagna recipe, using whole wheat lasagna noodles to boost nutrient intake.
- Serve with a non-starchy vegetable such as sautéed zucchini.
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