Omega 3 is a type of fat, and it is one of the nutrients I would want parents to be actively thinking about in the first year rather than assuming it takes care of itself.
Why it matters
Omega 3 is important for heart health. It also plays a very important role in brain development and the development of the retina in the eye.
Beyond that, it is important for hand-eye coordination, intelligence and attention span. There are a great many studies on the benefits of omega 3, and it is a genuinely important nutrient for children under the age of one.
Oily fish is the richest source
Oily fish is probably the richest source of omega 3 in our diets. That means things like salmon, mackerel and trout.
If you can, try to offer oily fish once a week. That is what we do in the V&Me menus, and it is planned in deliberately rather than appearing by chance.
How much for a baby
There are no specific portion sizes for the under ones, which is true of food generally at this age, because all babies are different and need different amounts.
In practice it is a small amount. As with everything in the first year, the aim is regular exposure rather than hitting a particular quantity.
Two safety points
Bones
Watch for small bones, as these can be a choking hazard in young children. Check carefully before serving.
Mercury
Certain fish should be avoided because of their high mercury content. If you are unsure which, check current guidance rather than assuming, because it is a short and specific list.
If your baby will not eat fish
If your child does not like fish, will not eat it, is allergic to fish, or is vegan, then they will need an appropriate omega 3 supplement.
Ask your healthcare provider which one would be most suitable, because they vary and the right choice depends on the reason fish is being left out.
Other dietary sources
Functional foods
Omega 3 is added to certain foods, which we call functional foods. You will find it in some eggs, where it comes through the feed the chickens are given, and in some breads and milks.
Breast milk and formula milk both contain omega 3 as well.
Plant based sources
Nuts and seeds are a plant based source. For babies, these must be served as butters, or ground and crushed, to prevent any risk of choking. Whole nuts are not appropriate at this age.
You will also find omega 3 in some vegetable oils and soy products.
Fitting it into the week
Once a week is the target for oily fish, so this does not need to dominate your planning. A single meal built around salmon, mackerel or trout covers it.
It also combines well with the general structure we recommend for weaning meals, which is an iron rich food, something vitamin C rich alongside it, and an energy rich source. Fish contains iron as well, so a finger of fish with some broccoli and a little mashed potato does several jobs at once.
Further reading
The British Dietetic Association has a fact sheet on omega 3 if you want more detail.
