Omega 3:6 – getting the balance right

By now, you’re well aware of how important omega-3 DHA is for your child’s developing brain. While we absolutely encourage eating omega-3-rich plant foods like chia seeds, walnuts, flaxseeds, and leafy greens, these sources provide omega-3 ALA, a form of omega-3 that the body must convert into EPA and then into DHA—the version the brain actually uses.

But here’s the catch: on average, only about 5% of ALA becomes EPA, and even less gets converted into DHA.

So, can this be improved? The good news is— yes, it can! There are two key ways that you can help your child’s body make the most of plant-based omega-3s:

1. Balance Omega-6 and Omega-3 Fats

Omega-6 fats compete with omega-3s for conversion in the body. When there’s too much omega-6 (from oils like sunflower, sesame, or corn oil), it can slow the body’s ability to make EPA and DHA. In the diagram below you’ll see that omega-6 fats, which mainly come from sources such as sunflower and sesame, should convert into their most powerful form, GLA, which is what you get in evening primrose oil or borage oil, often used in supplements. GLA is an anti-inflammatory and helps, for example, balance hormones.

2. Watch for Blood Sugar Imbalance

A high-sugar, high-carb diet—can lead to insulin resistance, which blocks the body’s ability to convert fats efficiently. This can interfere with both omega-6 and omega-3 pathways. You’ll learn more about how to manage this in the SUGAR BALANCE DOMAIN, which focuses on helping your child balance energy and avoid those blood sugar highs and crashes

© Patrick Holford & Piatkus

What You Need to Know:

✔ Your child’s body has the amazing ability to convert plant-based omega-3s (ALA) into brain-building DHA—but only if the right nutrients and fat balance are in place.

✔ The enzymes that do this conversion from ALA to DHA and linolenic acid (LA) to GLA, depend on certain nutrients such as B vitamins, zinc, and magnesium. Having enough of these is a good start!

✔ It is also useful to know that our ‘semi-aquatic’ ancestors and hunter gatherers that lived along the water’s edge, had more like a 1:1 ratio of omega-3 to 6. Today, the average child’s diet contains about six times more omega-6 than omega-3 mostly because of:
• Frequent use of sunflower oil for frying, the use of omega-6 oils from safflower, peanut, and soya in processed foods
• Meat from animals fed grain-heavy diets (like corn), which increases omega-6 in the final food
• A lot of packaged foods avoid essential fats completely because they’ll reduce the shelf-life of a food as these potent oils become rancid quite quickly. Good food goes off!

✔ To give you an idea here’s the ratio of omega-3 to 6 fats in common foods.

	Omega-3	Omega-6
Cold-water fish	100%	0%
Chia	70%	22%
Flaxseed	57%	14%
Walnut	52%	10%
Canola (rapeseed)	9%	20%
Peanut	0%	32%
Sesame	0%	42%
Soya	7%	51%
Corn	0%	54%
Sunflower	0%	65%
Safflower	0%	75%
Olive oil	0%	6%

How to Implement Change

Today’s Challenge: Become aware of all the food sources that contain omega-6, from the oils you fry in, to processed foods containing sunflower, safflower, peanut or soya or their oils. That’s not to say you and your child should never eat these foods – an awareness of how often you eat them is the first step to getting the Omega 3:6 balance right.

📌 Next email: Why Brain Fats Need Antioxidants – Plus Smart Cooking Tips

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Go Nuts and Go Green

While seafood is not the only source of omega-3 fats, nor is omega-3 the only essential fat, essential fats come in different forms—and they play different roles in your child’s development. Let’s explore this further…

Why It Matters:

✔ Nuts and seeds, for example, are packed with healthy fats. Those that grow in warmer climates (like sunflower or sesame seeds) are rich in omega-6 fats, while cooler climate varieties—such as walnuts, flaxseeds, and chia seeds—contain more omega-3s. Certain leafy greens like kale, cabbage, and broccoli also provide small amounts of omega-3 in the form of a plant-based fat called ALA (alpha-linolenic acid).

✔ However, here’s what’s important to know, this vegetable-based source of omega-3 (ALA) must be converted by the body into DHA to build the brain – and not much does get converted. That’s why cold-water, oily fish, such as salmon, mackerel, and sardines, are so valuable, their oils are a direct source of DHA – the brain-building fats your child needs.

✔ If your family follows a plant-based diet, don’t worry—we’ll also be sharing vegan-friendly sources of DHA that can help bridge the gap and support your child’s growing brain.

© Patrick Holford

What You Need to Know:

ALA can be derived from cold water seaweed, another cold climate leaf, which fish eat and turn into DHA. Specific algae are really rich and cultivated to make vegan DHA supplements.
So, here’s what your child needs to eat and make sure they form a major part of your daily diet:

• Walnuts, pecans or macadamia
• Chia, or flax seeds (raw, not roasted) and pumpkin seeds
• Kale, spinach, greens, broccoli, cabbage, lettuce, rocket, watercress

Think in terms of them having a small handful of nuts or seeds and a large handful of these kind of vegetables every day.

Here’s how to make a delicious ‘overnight’ chia and oat porridge:

You need:

40 grams of oat flakes (roughly 4 tablespoons) and 1 tablespoon of chia seeds and 1 generous teaspoon of cinnamon
Cover with half milk, half water (you can use full fat milk or unsweetened almond or oat milk) and stir with a spoon so that the consistency is smooth. It helps to stir it again after half an hour or an hour. Cover and leave in the fridge overnight.

In the morning, stir in extra milk to get the consistency you enjoy and add ‘sprinkles’ – Crushed hazelnuts, chopped berries, perhaps blueberries, a few slices of banana, a teaspoon of a nut butter and maybe a spoonful of fully fermented yoghurt or coconut yoghurt.

There’s an upgraded recipe version in the Upgrade Your Brain Cookapp, plus a few other good recipes rich in brain fats. You can subscribe to the Upgrade Your Brain Cookapp here and select ‘brain fats’ in the setting and you’ll see them all.

📌 Next email: Why omega-3 improves your and children’s mood and IQ

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

The best fish for your child’s brain

Although it may not be environmentally ‘PC’, with declining levels of fish in the sea, the optimal intake of oily/carnivorous fish is three to five servings a week. In a study of 11,875 pregnant women, research shows – the less seafood consumed, the more challenging the child’s social behaviour, fine motor skills, communication and social development and verbal IQ.1

Research has also found that lower DHA levels are linked to poorer reading ability and memory, oppositional behaviour and emotional instability.2 Several studies have shown increased aggression in those with low omega-3 DHA and EPA and giving more omega-3 reduces aggression.3
SMASH it!

So we say SMASH it: Salmon, Mackerel, Anchovies, Sardines, Herrings (kippers). If you or your child is not used to eating fish now is the time to start developing that taste and habit. (Although it is a great high protein food, tinned tuna has much less omega-3, because it is squeezed out during processing, than compared to a whole fish such as in canned sardines or anchovies – but tuna is still encouraged).

How do you encourage your child to eat fish? The answer is one bite at a time. New flavours take a while to acquire the taste for.

Here’s a few ideas:

• Add pieces of salmon (you can buy pieces of ‘hot smoked’ salmon or trout) to a pasta dish, onto a pizza, or eat on its own with some vegetables, or in a pitta sandwich perhaps in their lunch box.
• Add anchovies into dishes. It’s a strong flavour, and salty, so don’t add too many and there’s no need to add salt. You can chop it up into tiny pieces and add to any tomato based pasta sauces.
• Make a ‘kedgeree’ with mackerel. This is one of the recipes in the Upgrade Your brain cookapp. Select ‘brain fats’ and ‘child friendly’ to see dozens of fishy ideas.
• Fallback is fish fingers and they don’t have to be cod. Try salmon fish fingers.
• Get into taramasalata, made from fish roe. It’s delicious to dip things into such as slices of carrot, cucumber, tomatoes, oat cakes. Kids love it.
• Make a sardine paté as an accompaniment to a salad. Heres’ how:

Serves 1
½ can sardines
¼ small red onion, roughly chopped
a pinch of finely chopped coriander
a pinch of finely chopped flat leaf parsley
juice from ¼ lemon
4 capers (optional)
½ tbsp apple cider vinegar
1 tbsp olive oil
ground black pepper

Put all the ingredients in a blender or food processer and blend together. Serve with a salad or use as a dip with crudites such as slices of carrot, cucumber, tomatoes, oat cakes or make a wholegrain pitta sandwich.

By the way, don’t worry too much about fears of mercury in fish – this is only in very small amounts in large fish. The chart below shows you the ratio of omega-3/mercury. The higher the number the better for you. Farmed salmon does contain omega-3, but wild fish is certainly better.

The omega-3 and mercury content of fish

Fish Source FSA 2004	Omega-3 (g/100g)	EPA (g/100g)	Mercury (mg/kg)	Omega-3 / Mercury Ratio
Canned tuna	0.37	0.23	0.19	1.95
Trout	1.15	0.25	0.06	19.17
Herring	1.31	0.90	0.04	32.75
Fresh tuna	1.50	0.09	0.40	3.75
Canned/smoked salmon	1.54	0.47	0.04	38.50
Canned sardines	1.57	0.47	0.04	39.25
Fresh mackerel	1.93	0.65	0.05	38.60
Fresh salmon	2.70	0.69	0.05	54.00

How to Implement Change

Today’s Challenge: You are aiming to give your child three servings of oily fish a week – work on increasing the serving weekly, if they currently have one serving up it to two servings per week, if two up to three and so on. You’ve got this!

You can subscribe to the Upgrade Your Brain Cookapp here!

📌 Next email: Go Nuts and Go Green

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

References: 1. Hibbeln JR et al. Maternal seafood consumption in pregnancy and neurodevelopmental outcomes in childhood (ALSPAC study) Lancet. 2007 Feb 17;369(9561):578-85 2. Kranz, S., Jones, N.R.V., Monsivais, P., Intake Levels of Fish in the UK Paediatric Population. Nutrients 2017, 9, 392. doi.org/10.3390/nu9040392; 3. Montgomery P et al. Low blood long chain omega-3 fatty acids in UK children are associated with poor cognitive performance and behavior: a cross-sectional analysis from the DOLAB study. PLoS One. 2013 Jun 24;8(6):e66697. doi: 10.1371/journal.pone.0066697; 4. Raine A et al. Omega-3 (ω-3) and social skills interventions for reactive aggression and childhood externalizing behavior problems: a randomized, stratified, double-blind, placebo-controlled, factorial trial. Psychol Med. 2019 Jan;49(2):335-344. doi: 10.1017/S0033291718000983.

Further info

Meet the Brain Makers

Now that you’ve taken the first step toward boosting your child’s brain health with essential fats, it’s time to meet the superstars behind it all – your child’s “Brain Makers.”

There are three fundamental nutrient requirements for building both a brain cell membrane, and the connections between brain cells, which is how the brain communicates across this vast network.

These three, fundamental ‘brain makers’ are:

• The omega-3 fat called DHA (docosahexanoic acid)
• Phospholipids (the main one is called phosphatidyl choline)
• B vitamins (required for methylation)

Think of these nutrients as the ‘builders and electricians’ helping assemble and connect brain cells enabling all of our communication pathways!

Please read the Report ‘The Brain Makers’ in the COGNITION Library.

Why It Matters:

✔ The whole origin of the brain and the first rudimentary nervous system happened in the ocean: tiny organisms used omega-3 DHA to convert solar energy into the first nerve twitch!

✔ Emerging research suggests that our human evolution is entirely a product of a sub-species of ape from which we originate by exploiting the water’s edge of rivers, estuaries, swamplands, and wetlands. These environments offered easy access to marine foods incredibly rich in DHA (an essential omega-3 fat for brain growth), phospholipids, and B vitamins, especially vitamin B12. These nutrients were critical in fuelling the rapid brain development that made Homo sapiens who we are today.

✔ Even today, we can observe the benefits of a marine-based lifestyle in cultures like the Moken and Bajau sea nomads in the Indonesian Ocean. These communities live closely with the ocean, spending up to 5 hours in the water daily, giving birth in the sea and introducing their children to nutrient-rich foods like seaweed when weaning. Like dolphins, their remarkable breath-holding abilities and adaptation to the aquatic environment show just how closely connected humans once were to life at the water’s edge.

✔ Interestingly, when humans began shifting away from marine-rich diets around 10,000 years ago—relying more on land-based agriculture—average brain size decreased from around 1.7kg to today’s 1.35kg. At the same time, modern challenges like rising rates of mental health issues and neurodivergence, and even a gradual decline in IQ, have become more common.

While we can’t go back in time, we can take steps today to give our children the best possible nutritional foundation for brain development—starting with the kinds of nutrients we know supported our evolution in the first place.

Please watch this short interview with Professor Michael Crawford: Marine Foods and Omega-3 Made us Human

In the next email, we’ll let you know what nutrients your child needs to take in, from seafood and/or supplements, to have a super healthy brain, at least as good as our ‘swampy’ semi-aquatic ancestors.
📌 Next email: The best fish for your child’s brain

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Increasing your child’s brain fats starts today! 

Welcome to COGNITION for Smart Kids and Teens. Starting now and in the weeks that follow, we’re going to guide you in taking simple steps to help your child increase their intake of brain-building fats that help them reach their full potential.

In fact, yours and your child’s brain is literally built out of fat and this fat makes up 60% of the brain’s dry weight. Fats are absolutely essential!

Why It Matters:

✔ Over 90% of the structural fat in your brain is what’s called ‘phospholipid DHA’.

✔ DHA is an omega-3 fat (oily fish are particularly rich in DHA).

✔ It must be attached to a phospholipid such as choline (rich in both fish and eggs), to make brain cells. That attachment is achieved by B vitamin-dependent methylation (see the B VITAMIN domain which delves into the importance of healthy methylation).

In the weeks that follow we’re going to show you exactly how much omega-3 DHA your child needs, where they can get it from and, if you don’t eat fish, what you need to supplement with, since DHA can be sourced from algae but only in supplements.
We are also going to show you what you need to eat for phospholipids, which have strange names such as ‘phosphatidyl choline’ or ‘phosphatidyl serine’, or supplements if you’re vegan, since eggs and seafood are the only significant food sources.

What You Need to Know:

✔ Cholesterol is also a vital part of the developing brain. Children need to eat cholesterol rich foods, not avoid them.

✔ Another very important brain fat, is vitamin D. It is primarily made in the skin with exposure to sunlight. That’s why we all need to supplement more in the winter or at any time if you don’t get outdoors enough or have darker skin.

✔ The benefits from increasing brain fats are often experienced within days as better mood, emotional stability and ability for your child to concentrate, but it takes a few weeks to settle into diet and lifestyle habits to optimise your child’s intake of brain fats.

How to Implement Change

Today’s Challenge: For now, think about what your child can eat to provide omega-3 (think salmon) and phospholipids (think eggs). In the emails that follow you’ll discover which foods are the best, and how much you and your child need to eat, or supplement. Remember, you set the example for them to follow.

📌 Next email: Meet the Brain Makers

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Optimising Your Child’s Focused Mind Starts Today!

Welcome to COGNITION for Smart Kids and Teens. Starting now and in the weeks that follow, we’re going to guide you in taking simple steps to help your child focus their mind and encourage their love of learning new skills both socially and independently.

Did you know that children who engage in regular social interaction have better focus, problem-solving skills, and emotional intelligence? Socialising isn’t just about making friends—it’s a powerful way to strengthen the brain.

In an age where screens often replace face-to-face interaction, it’s more important than ever to help children develop real-world social skills that support their cognitive and emotional growth.

Why It Matters

✔ Social interaction strengthens brain connections – Every conversation, joke, or problem solved with a friend enhances neural pathways that support memory, attention, and critical thinking.

✔ Better social skills = better focus in school – Children who practice social interaction develop stronger listening skills, patience, and the ability to process information quickly.

✔ Friendships boost emotional resilience – Strong social bonds reduce stress, increase motivation, and help children navigate challenges with confidence.

 

What You Need to Know

✔ Children who regularly interact with peers have stronger executive function skills, which help with self-control, organisation, and goal-setting.

✔ Different types of social interactions develop different skills – Playing a team sport builds cooperation, while having a one-on-one conversation develops empathy and deep thinking.

✔ Kids need real-life interaction, not just digital communication – Texting and social media don’t provide the same brain-boosting benefits as in-person conversations.

How to Implement Change

Tonight’s Step: Encourage at least one real-world social interaction today. 

• Organise a playdate or outdoor activity with a friend.
• Encourage your child to call a grandparent or relative to practise conversation skills.
• For teens, suggest a face-to-face hangout instead of texting.

💬 Encouragement for Parents:

Every social interaction your child has builds their confidence, cognitive flexibility, and focus. Whether they’re chatting with a friend, playing a game, or learning to share, they’re strengthening their brain in ways that will benefit them for life. You’re helping them develop essential skills—keep encouraging real-world connections!

📌 Next email: Why Learning New Activities Keeps the Brain Growing Sharp

Further info

Why Learning New Activities Keeps the Brain Growing Sharp

When was the last time your child tried something completely new? Whether it’s learning a musical instrument, a new sport, or a creative hobby, introducing new activities is one of the best ways to sharpen focus and strengthen cognitive skills.

The brain loves novelty—every time we learn something new, it forms new neural connections, improving memory, attention, and problem-solving skills.

Why It Matters

✔ Learning new activities enhances neuroplasticity – The brain is like a muscle—the more it’s challenged with new tasks, the stronger and more adaptable it becomes.

✔ Trying new things strengthens patience and perseverance – Children who embrace new skills learn how to focus, deal with frustration, and push through challenges.

✔ Mastering new skills boosts confidence and self-esteem – Each new ability learned increases self-belief and motivation to take on bigger challenges.

What You Need to Know

✔ The “struggle phase” is normal! When kids learn something new, they may get frustrated at first—but this is where real learning happens.

✔ It’s okay to start small – Even five minutes a day of practising a new skill strengthens focus and brain development.

✔ The best activities engage both body and mind – Music, chess, sports, dance, and creative projects are some of the best ways to build cognitive flexibility.

How to Implement Change

Tonight’s Step: Encourage your child to try something new today!

• If they enjoy music, introduce a new instrument or rhythm game.
• If they like sports, try a new skill like dribbling a basketball or balancing on one foot.
• If they prefer creativity, introduce drawing, storytelling, or building something with LEGO.

💬 Encouragement for Parents:

Every time your child tries something new, they’re expanding their brain’s abilities. Even if they struggle at first, this is where real learning happens. Encouraging a “try new things” mindset helps them develop focus, problem-solving skills, and resilience. You’re helping them build a strong, adaptable mind—keep cheering them on!

📌 Next email: Spending Time in Nature – A Natural Focus Booster

Further info

Non-Screen Time Ideas – Fun Ways to Give the Brain a Break

In today’s digital world, screens are everywhere—from TVs and tablets to smartphones and gaming consoles. While technology has its benefits, too much screen time can weaken attention spans, reduce creativity, and disrupt sleep.

Beyond just screen overuse, social media presents its own unique psychological challenges for children and teens. Studies show that excessive social media use is linked to anxiety, depression, and decreased attention spans. The constant need for likes, validation, and comparison can affect self-esteem and mental well-being.

The good news? Taking regular screen breaks and setting healthy social media boundaries can significantly improve focus, mood, and cognitive development.

Why It Matters

✔ Too much screen time reduces attention span – studies show that children who spend excessive time on screens struggle more with impulse control and focus.

✔ Social media can negatively impact mental health – exposure to online comparisons, unrealistic beauty standards, and digital “peer pressure” can cause stress, self-doubt, and social anxiety.

✔ Screen-free activities activate different parts of the brain – creative play, reading, and movement engage deeper cognitive functions than passive screen-watching.

What You Need to Know

✔ Not all screen time is equal – interactive screen time (e.g., educational apps) is less harmful than passive consumption (e.g., watching TV or endless scrolling).

✔ Breaks help reset focus – the brain needs screen-free moments to process information properly.

✔ Limiting social media use reduces stress and improves sleep – studies show that reducing social media use to under one hour per day leads to better mental well-being and sleep quality.

How to Implement Change

Today’s Challenge: Introduce one screen-free activity today!

• Encourage storytelling or reading instead of watching TV.
• Play a board game, puzzle, or card game together.
• Set up an indoor or outdoor treasure hunt to encourage exploration and creativity.
• If your child or teen is active on social media, have an open conversation about setting healthy limits.

💬 Encouragement for Parents:

Reducing screen time and setting healthy social media boundaries doesn’t have to be a battle—it’s about helping your child discover new ways to play, explore, and focus. Small changes lead to big results, and each screen-free moment gives their brain time to recharge. You’re guiding them towards healthier habits—keep going!

📌 Next email: Parents as Role Models for Non-Screen Time – Leading by Example.

Further info

Parents as Role Models for Non-Screen Time – Leading by Example

Ever noticed how your child watches what you do more than what you say? If we ask children to limit screens but are constantly on our own devices, they’ll struggle to see the value of screen-free time.

Leading by example is one of the most effective ways to help children develop healthy screen habits. When they see us reading, being active, or engaging in conversation, they learn that life beyond screens is rich and fulfilling.

Why It Matters

✔ Children mimic adult behaviour – if they see you choosing non-screen activities, they’re more likely to do the same.

✔ Tech-free time strengthens family bonds – when families engage in real-world activities together, relationships improve.

✔ Being present improves emotional well-being – less screen time for parents means better focus, connection, and mindfulness.

What You Need to Know

✔ Setting “no-phone zones” in the home (e.g., mealtime, bedrooms) creates healthy boundaries.

✔ Your child is more likely to read, play, or explore if they see you enjoying these activities.

✔ Digital detox moments help the whole family reset – even adults benefit from less screen time and more real-world interactions.

How to Implement Change

Today’s Challenge: Model a screen-free habit today.

• Put your phone away during a shared activity.
• Suggest a family “no-screen hour” and replace it with board games, puzzles, or storytelling.
• Read a book instead of scrolling—and let your child see you doing it!

💬 Encouragement for Parents:

Your actions shape your child’s habits more than you realise. By being intentional with your own screen time, you’re helping them learn that real-life interactions and activities are just as exciting as digital ones. You’re making a lasting impact—keep leading by example!

📌 Next email: Mindfulness – Teaching Focus in a Distracted World.

 

Further info

Mindfulness – Teaching Focus in a Distracted World

With constant distractions from screens, schoolwork, and busy schedules, many children struggle to focus and regulate their emotions. Mindfulness is a simple yet powerful tool to help kids stay present, build concentration and manage stress effectively.

Mindfulness isn’t just meditation—it’s about training the brain to focus on the present moment, which improves attention, emotional resilience and self-awareness.

Why It Matters

✔ Mindfulness strengthens attention skills – practising mindfulness helps children filter out distractions and focus on tasks more effectively.

✔ It teaches emotional self-regulation – mindful breathing and awareness exercises help kids manage stress, frustration, and anxiety.

✔ Regular mindfulness practice improves learning – studies show that children who engage in mindfulness retain information better and show increased problem-solving skills.

What You Need to Know

✔ Mindfulness is accessible to all ages – even young children can benefit from simple mindful breathing or sensory exercises.

✔ Short sessions are effective – just 2-5 minutes of mindfulness practice can improve focus and calmness.

✔ Mindfulness can be fun! It doesn’t have to be sitting still—it can involve movement, storytelling, or creative visualisation.

How to Implement Change

Today’s Challenge: Try a simple mindfulness activity with your child today.

• 5-finger breathing – Have your child trace their fingers as they breathe in and out slowly.
• The “listening game” – Sit quietly and notice all the sounds around you for 30 seconds.
• Mindful movement – Try slow stretching or yoga while focusing on breath and body sensations.

💬 Encouragement for Parents:

Helping your child develop mindfulness skills equips them with lifelong tools for focus and emotional balance. Even small, playful mindfulness exercises can make a big difference in their ability to manage distractions and stress. You’re setting them up for success—keep introducing mindfulness in simple, enjoyable ways!

📌 Next email: Social Media Boundaries – Helping Kids Navigate the Digital World.

 

Further info