SKW ENG V09

HEALTH & WELL-BEING
growth hormones. Other than that, a
study in 2014 that reviewed the impact
of DHA in children and adolescents
also found its protective effects against
development of metabolic diseases such
as obesity, cardiovascular disease and
diabetes during a person’s entire lifespan.
Q: How can parents ensure their
children get enough fatty acids?
A: How much of fats a child needs is
based on his/ her age and daily energy
needs. American Heart Association
recommends a varied diet with about 30%
to 35% of energy from fat for children
ages between 2 to 3 years, and 25% to
35% of energy for children ages between
4 to 18 years, in order to support optimal
growth. So, instead of counting grams of
fat or choosing low fat or non fat food
choices for children, try including quality
fat sources instead. For example, add
small amounts of sesame oil in porridge
or noodles for children, spread some soft
margarine or peanut butter on bread, add
avocado in sandwiches and serve cashew
nuts or walnuts to older children as snacks.
The best way to get fatty acids is through
natural food sources. LA can be obtained
from a variety of plant foods including
soybean, sunflower and corn oils, green
leafy vegetables, nuts and seeds. On
the other hand, ALA can be found in
flaxseed (also known as linseed), canola
oil, margarine, soy, legumes and walnut.
However, the synthesis of EPA and DHA
from its precursor ALA in the body is
not efficient. Therefore, it is suggested
that EPA and DHA should be consumed
directly from EPA and DHA rich foods such
as oily fish like tuna, mackerel, sardine
and salmon, red meat, eggs, and foods
enriched with them such as cereals,
yogurt and milk. According to Food and
Agriculture Organization of the United
Nations (FAO, 2010), the recommended
adequate intake amount of EPA and DHA
for children are as follows:
• EPA+DHA: 100–150 mg 2–4 years
• EPA+DHA: 150–200 mg 4–6 years
• EPA+DHA: 200–250 mg 6–10 years
To ensure children obtain the sufficient
amount of DHA, US FDA (2017)
recommends 1 to 2 servings of fish per
week in their diets. On average, a serving
of fish is about 1 ounce for children ages
2–3 years, 2 ounces for children ages 4–7
years and 3 ounces for children ages 8–10
years. On top of this, Malaysian Dietary
Guidelines for Children and Adolescents in
2013 recommends cooking with blended
vegetable oils which are high in these fatty
acids. You can also encourage your child to
eat corn, nuts, legumes like chickpeas and
dhal, seeds such as sunflower seeds and
pumpkin seeds to ensure adequate intake.
Q: How will severe lack of fatty acids
affect a growing child?
A: Severe lack of fats in a child’s diet may
cause inadequate energy intake leading to
poor weight gain and low immunity. It may
also deprive him/ her from getting other
nutrients such as fat-soluble vitamins.
While essential fatty acids (both omega-3
and omega-6) are vital for their structural
role in cell membranes in the development
of major organs like brain, eyes and heart,
a lack of these can also cause rough, scaly
skin, dermatitis and reduced growth in
children. The impact of deficiency is also
greater in early infancy in which rapid brain
development happens. There are some
studies that explore the impact of omega-3
fatty acids on cognitive performance or
brain function in school-aged children but
the finding is not conclusive.
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