According to the World Health Organization, adequate supplementation of omega-3, especially DHA and EPA, from the neonatal stage to the age of 5 can improve cognitive function and behavior in children.
However, in popular food sources, omega-3 is often concentrated in fatty fish such as salmon and mackerel. So how to supplement omega-3 for children from plant sources such as cauliflower?
Cauliflower, especially white cauliflower and green cauliflower, contains a small amount of alpha-linolenic acid - a plant-based omega-3 protein. According to research, ALA is a precursor that can be converted into DHA and EPA in the body, but the metabolic rate is quite low, usually below 10%. Therefore, using cauliflower as a major source of omega-3 for children should be combined with ALA-rich nuts such as chia seeds and flax seeds to increase effectiveness.
In addition, a study published in the Journal of Nutrition showed that cooking cauliflower by steaming or lightly boiling helps retain higher amount of ALA than frying or stir-frying.
For young children, mothers can puree steamed cauliflower and mix it with flaxseed oil or olive oil - both of which are rich sources of omega-3. This is both a safe and suitable way for children's weak digestive system.
Although cauliflower is not a rich source of omega-3, if properly combined with other ALA-rich foods and processed properly, it can be an effective part of the process of supplementing plant-based omega-3 for children.
Maintaining nutritional diversity and monitoring development indicators through the guidance of health experts is necessary in the early stages of a child's life.
