Glossary · Nutrients
Omega-3 (children)
A family of fats found in oily fish like salmon and sardines and in walnuts, chia and flax, and part of what the brain and eyes are built from. Fish can be one of the first foods from around 6 months, cooked through and flaked with every bone removed.
Where omega-3 comes from
Oily fish like salmon, sardines, trout, herring and mackerel are the richest everyday source. Plant foods bring a different kind of omega-3: ground flaxseed, chia seeds, hemp seeds, walnuts and canola oil. Omega-3 fats are part of what the brain and eyes are built from, which is why they come up so often in baby and toddler feeding.
Fish for little ones
Fish can be one of the first foods from around 6 months. Cook it all the way through, flake it and check carefully for bones. Many families choose lower-mercury fish such as salmon, sardines, trout, cod and pollock, and skip shark, swordfish, king mackerel and bigeye tuna. Fish is one of the common allergens, so offer it for the first time at home, the same way you would other new allergens.
Easy ways to add it
- Soft salmon cakes cut into strips.
- Sardines mashed onto toast fingers.
- Flaked fish stirred into pasta or rice.
- Ground flax or chia stirred into porridge or yogurt.
- Walnuts ground fine and mixed into oatmeal. Whole or chopped nuts wait until at least age 4.
If your family doesn't eat fish
Lean on the plant sources above most days. Stir ground flax or chia into oatmeal, pancakes or muffins, and cook with canola oil. If your family is open to fish, keep offering a little now and then without pressure. Ask your pediatrician before giving an omega-3 or fish oil supplement.
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References
Related terms
Miriel uses this concept across food scans, meal plans, and AI Coach responses where it is relevant to a child's profile. For the underlying clinical and scientific basis, see the research page.