Kids' Nutrition: Alternatives to Fish

Fish is the best source of the essential fatty acid, omega-3. The body more easily absorbs the omega-3 coming from fish than that from plant sources. However, these other sources still can be beneficial, such as flax seed oil and walnuts. In addition, food manufacturers have come up with many new products recently with omega-3 added, including eggs high in omega-3, fortified orange juice, fortified margarine and fortified pasta.

Omega-3 supplements also can be a means of getting your essential fatty acids. However, the risk of contamination still exists in supplements, and supplements don't make up for poor dietary choices. Keep in mind most supplements are not tested for safety or contaminants. Look for one with the USP (United States Pharmacopoeia) seal to be sure that the supplement actually contains what the label claims.

If taking an omega-3 supplement, keep the dosage under 2 grams of omega-3 per day. Too much omega-3 can cause the blood to become to thin, which leads to easy bleeding or possible stroke. Therefore, don't take omega-3 supplements if you're taking a blood-thinning medication.