The Importance of Omega-3s for Kids

If you start your kids out young enough, like I did with my daughter at 1 year old, kids won’t balk at taking deliciously flavored fish or cod liver oil right off the spoon. Since this may not be the case for many children, adding omega-3s to various nutritious meals or snacks just may be the way to go!

Fish oils, which contain omega-3 fatty acids, are great for the entire family for a variety of reasons. In children, research shows omega-3s promote healthy brain development, vision function, and learning and support immune health. Unfortunately, many children in America consume foods that supply very little omega-3s. Adding a high-quality fish oil to a child’s everyday routine is a great way to ensure they are getting enough of their daily requirements of omega-3s, and the necessary DHA for brain development.

Fish and cod liver oils are available in tasty flavored chewable soft gels and delicious liquids that can be taken right off the spoon. Another way for children to get in their regular dose of omega-3s is by drizzling it into or over some of their favorite meals or snacks, like popcorn, peanut butter and jelly sandwiches, pizza, salads, hummus, yogurt, or avocado toast, or into juice and smoothies. The Cocoa Bites recipe posted below along with the Smart and Simple Guacamole are two of my daughter’s favorites! 

See these and other great recipe ideas for breakfasts and snacks at the end of this post. Like fish oil, cod liver oil provides the important omega-3 fatty acids, but with the added benefits of vitamins A and D3. All of these nutrients assist with additional immune support. Be sure to look for a high-quality, third-party tested fish oil that has a freshness, potency, and purity guarantee.

Supplements that help maintain a robust immune system and a healthy brain can help fill in the gaps. Many of these supplements are conveniently available in kid-friendly flavored liquids and chewables. Your children will be sure to love them as is or in tasty recipes. Be sure to check out the recipes below! Although my daughter will take the chewables or liquids by themselves, these recipes are some of our favorites ways to get our daily omega-3s.

Orange-Berry Smoothies

Makes: 4 servings


3 medium oranges, peeled, seeded, and cut-up

2 6-oz. containers vanilla low-fat/Greek yogurt (coconut, cashew, almond yogurt)

1 c. of fresh strawberries, stems removed

1 medium banana, peeled and cut up

2 c. ice cubes

1/2 tsp. of Kid's The Very Finest Fish Oil, orange flavor (in each glass)


In a blender, combine oranges, yogurt, strawberries, and banana. Cover and blend until smooth. With blender running, gradually add ice cubes through hole in the top and blend until frothy. Pour into serving glasses. Stir in ½ tsp of Kid's The Very Finest Fish Oil in natural orange flavor into each glass. 

Source: Family Circle


Peanut Butter and Apple Wraps 

Makes: 4 servings


1/3 c. of peanut butter (or almond or cashew butter)

4 7-8-inch flour tortillas (or gluten-free option)

1 c. of chopped apple

¼ c. of low-fat granola

½ tsp. of Kid's Cod Liver Oil, lemon flavor 


Spread peanut butter over each tortilla. Sprinkle with apple and granola. Drizzle ½ tsp. of Kid's Cod Liver Oil in natural lemon flavor over the apple, granola, and nut butter mixture for each tortilla. Tightly roll up tortillas.
Source: Family Circle


Cocoa Bites 

Makes: 14 servings (1 Tbsp. each)

1/3 c. gluten-free, quick cooking oats

1 ¼ c. of ground almond flour/meal

2 tbsp. of unsweetened cocoa powder

¼ c. maple syrup

2 tbsp. of The Very Finest Fish Oil, lemon flavor

Pinch of sea salt

Add dry ingredients to bowl, and mix thoroughly. Add The Very Finest Fish Oil in natural lemon flavor and maple syrup to dry ingredients and combine thoroughly. Scoop out and roll into balls. The batter will stick together after squeezing and shaping. Place bites in refrigerator. Cover and chill for 1-2 hours to allow the bites to set up.
Source: Linda Rubin of L’s Kitchen for Carlson


Smart and Simple Guacamole

Makes: 4 servings


1 ½ c. ripe medium avocados, diced

½ c. Roma tomatoes, diced

1/3 c. red onion, chopped

¼ c. fresh cilantro leaves, coarsely chopped

2 tbsp. fresh lime juice

2 tsp. of The Very Finest Fish Oil, lemon flavor

Salt and pepper to taste


In a medium bowl, combine all ingredients, and gently toss. Cover and refrigerate. Serve with tortilla chips and vegetable spears.


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