Can Omega-3 Fatty Acids Make Your Child Smarter?
Posted by Susan Russo on Fit Fare.
If you really want to give your child an edge in the classroom, you may want to start by eating fish high in omega-3 fatty acids and low in mercury while you’re pregnant. According to a study published in the April 2008 issue of the American Journal of Epidemiology, preschoolers whose mothers regularly consumed low-mercury, high omega-3 fish during pregnancy outperformed their peers on verbal, visual, and motor development tests.
Does this mean that fish is the ultimate “brain food”? According to researchers, fatty, oily fish such as salmon, sardines, and tuna, which are high in omega-3 fatty acids, also play a critical role in fetal and child brain development. Unfortunately, these types of fatty fish are also higher in mercury which can damage fetal brain cells. That is why pregnant women are advised to avoid high-mercury seafood such as tilefish, swordfish, and shark.
Ultimately, the study suggests that there are neurological benefits for children whose mothers ate low-mercury fish two or more times per week during pregnancy. As for how those same children will do on the SAT… we will have to wait. The researchers’ work is ongoing; they plan to study these children as they develop to further understand the role omega-3 fatty acids play in brain functioning. Will eating fish make adults smarter? Researchers are not sure but are continuing to investigate, so stay tuned.
Pregnant women and children are advised to eat low-mercury, high omega-3 fish such as salmon and catfish. Since studies have shown a clear connection between omega-3’s and benefits for cardiovascular disease, the American Heart Association, recommends that all other people eat 2 servings a week of omega-3-rich fish like sardines, salmon, albacore tuna, and mackerel.
If you’re a vegetarian or don’t prefer to to eat fish that frequently, then consider fish oil supplements. Just be sure to buy enteric-coated capsules to avoid any fishy aftertaste.
What foods are the best sources of Omega-3 fatty acids?
Super stars include: flaxseed, walnuts, and salmon
Supporting players include: halibut, shrimp, scallops, sardines, tofu, and winter squash
Minor players include: cabbage, broccoli, cauliflower and dark, leafy greens like collards, kale, and spinach
Check out these high-omega-3, low-mercury seafood recipes:
