Usually fat has a bad reputation and are associated with obesity, cardiovascular disease and many other serious diseases. However, you must understand that not all fats are harmful to health.

A special class of fats are Omega-3 fatty acids, which have a particularly important role for body health and development and have to be provided through dietary intake because they aren’t synthesized in the body.

As you've probably already noticed, shops and supermarkets began to sell lots of products that contain Omega-3 milk, yogurt, pasta, orange juice, etc.. The question is whether kids are allowed to consume such products?

The short answer is "Yes" - children need Omega-3, known as an essential fatty acid because the body can not produce it, but it must be supplied by the foods we eat. Essential fatty acids have an important role: they build cells and hormones and substances that regulate blood pressure, blood cholesterol and increase immunity. In conclusion, our health depends heavily on this element.

But over the past decade, studies have shown that Omega-3 fatty acids have other very important attributes. Some studies show that they are good for the heart and children.

Although the risk of having high cholesterol or stroke in children is not high, Omega-3 fatty acid consumption is recommended by nutritionists when it comes to healthy eating.

Second, Omega-3 fatty acids help the normal development of brain, eyes and nervs. According to Louise Lambert-Lagacé is very important that pregnant women and nursing mothers to consume such foods rich in Omega-3 because studies show that these acids helps brain development and vision of the baby.

To better understand what are Omega-3, you should know that there are three main types of such acids found in food: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA ). Acid ALA is found only in plants. Acids DHA and EPA are found almost exclusively in fish and shellfish.

Stephen Cunnane, a professor of medicine and physiology at the University of Sherbrooke in Quebec and an expert in terms of Omega-3, said: "There is no other organ in the body that contain more acid DHA than brain." He added that governments, agencies and associations of children worldwide recommend adding DHA acids in food type to form the children since early age a healthy diet, considering the essential role that these acids play in development children's brains.

Important to note is that the retina contains a lot of acid DHA. In infants, no acids DHA affects visual acuity - the ability to distinguish fine detail. Studies show that babies who did not receive enough DHA acids while they were in the womb have a poorer visual acuity and retina contains fewer such acids DHA.

So you have to do is to make sure your kids get their needs of food acids DHA. These acids are found in fish, seafood and fish oil, but our bodies can produce them as well. Thanks to a complicated process, the Omega-3 from plants (ALA) acids are converted into DHA. However, our body cannot make good fatty acids DHA, means is necessary to eat foods that contain these acids.

Start by eating fish. There are people who do not like fish and which, in turn, can eat eggs, milk, cheese, yogurt and even orange juice containing Omega-3 fatty acids.

Also as important are the type AHA acids, found in plants and have to be introduced in the diet of children.

Here are the main sources of Omega-3:

• Flax seed is the first place. You can grind flax seeds in a coffee grinder to achieve a maximum freshness and you can keep in the refrigerator for 4 to 6 months. They are rich in fiber and taste reminiscent of nuts. These can be mixed with cereal you eat in the morning with honey and can be flour in when you want to prepare a cake.

• Nuts are also a good source of fatty acids AHA. The more fresh, even the little ones are more likely to like. Choose nuts, shelled and keep them in the refrigerator or freezer.

• Soy products are also rich in Omega-3.

• When cooking is recommended to use canola oil