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Omega-3 Rich Foods For Your Children’s Lunchbox by Warren Maginn

9 June, 2014

Omega-3s are important for your children’s health right from the start. They have been shown to support normal brain function, eye development and a healthy heart. The omega-3 essential fatty acids in fish oil, known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help support the transmission of brain signals and provide the necessary building blocks for healthy tissue development.

Foods that naturally contain omega-3s, such as oily fish and organ meats, do not tend to be appealing to most children. In addition, picky eating makes it a lot harder for patient parents to ensure their children are getting sufficient omega-3s for optimal growth.

Here are five easy ways to incorporate omega-3s into your child’s lunchbox on a daily basis:


Tuna snacks: An easy and tasty snack for your child’s lunchbox is a small can of tuna. There are different species of tuna that have different levels of omega-3s, therefore it is important to check the Nutrition Information Panel (NIP) on the can and choose tuna with higher levels of EPA and DHA.

Yogurt:Yogurt has long been a simple healthy snack to include in your child’s lunchbox. As with tuna, not all yogurts are rich in omega-3s, therefore it is important to read the NIP to ensure the particular brand contains EPA and/or DHA. Yogurt is well-liked by most children and comes in a variety of flavours to suit everyone! Although watch for added sugar.

Nuts: Some nuts not only taste great but are also a rich source of plant-based omega-3s. However, plant-based omega-3s will need to be converted into their active form by the body, which is a fairly limited process, before they can provide many of the associated health benefits. Additionally, many nuts and seeds bring with them a high amount of omega-6, which can make it quite difficult to receive all the benefits of omega-3 through nuts and seeds alone (without the addition of some other sources of omega-3). Nuts and seeds do, however, provide some valuable sources of protein and minerals for the proper utilisation of these fats elsewhere in the diet and therefore make a handy and portable snack that can easily be put into a small container or snaplock bag for your child to snack on throughout the day.

Children’s fish oil supplement: Sometimes it is hard to find foods that cater to the omega-3 needs and the taste buds of your children. In this case, fish oil supplementation may be recommended to ensure they are reaching their daily requirement. Children’s DHA may help to support healthy mental function, visual development, and improve concentration levels and overall behaviour in children. Children’s DHA supplements are an ideal choice for achieving sufficient omega-3s in children.


For more information visit or call 1800 110 158.    

About Warren Maginn
BHSc. (Nutr. Med.), GradCert. (Hum. Nutr.)

Functional Nutritional Medicine Practitioner and Educator


Warren is a Clinical Nutritionist who specialises in the treatment of chronic health concerns through the principles of Functional & Integrative Medicine. Warren holds a bachelor degree in Nutritional Medicine and a graduate certificate in Human Nutrition from Deakin University. Warren lectures students of Nutritional Medicine in Brisbane Australia and is the National Technical Educator for Research Nutrition, supporting naturopathic and medical practitioners in their use of functional pathology testing and associated supplement prescriptions, within modern integrative health management.


About Nordic Naturals

Nordic Naturals, the leading manufacturer of omega-3 supplements, is a research-driven company that has been setting standards for purity, freshness, taste, and sustainability since 1995. With a reputation for efficacy and potency, Nordic Naturals fish oils are regularly chosen without solicitation by research institutions and universities, including Stanford, Duke, UCLA, and Cedars-Sinai Medical Center, for their independent research.


To date, more than 30 studies using Nordic Naturals products have been published, including 18 clinical trials, and more than 30 are in progress. These studies add to the large and growing body of scientific evidence showing benefits of marine omega-3 essential fatty acids for a variety of health concerns.


Distributing to over 30 countries on 6 continents, Nordic Naturals is the #1 selling fish oil in the United States, offering over 200 products in a variety of flavours, concentrations, and delivery forms. Through science and innovation, Nordic Naturals is committed to delivering the world’s safest, most effective omega oils.


[Disclosure :We were given a bottle of Nordic Naturals Children’s DHA Fish Oil Tablets to trial and feel that including them as apart of a healthy diet has helped in the concentration levels of our 9 yr old]

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