Recent studies have confirmed that certain fats consumed in childhood significantly influence whether we will have problems with excess weight, blood pressure, or even cardiovascular diseases in adulthood.

Our grandparents often said: You are what you eat. And although this was once heard more as a metaphor, today there is a whole science behind it. Cardiovascular diseases are still the leading cause of death worldwide today - responsible for 1 in 3 deaths. And although it may seem like we cannot avoid them, in reality, we have more control than we think - especially with healthy eating in the early years of life.

What do fats have to do with health?

When we talk about fats, many people first think of lard or fried potatoes. But not all fats are the same. Among them, there are also fats that are extremely beneficial to health - these are the so-called polyunsaturated fatty acids. Do not be afraid of the complex name. These are fats found in foods that you can include in your daily diet: fish (e.g., salmon, mackerel), nuts (e.g., walnuts), seeds (flaxseed, chia), and vegetable oils (e.g., flaxseed, rapeseed, sunflower).

Two specific types of these healthy fats are particularly important: omega-3 and omega-6. Omega-3 fatty acids, found in fatty fish and flaxseed oil, are known for their anti-inflammatory effects. Omega-6 is mainly found in plant oils and some nuts and seeds. However, the balance between these two types is crucial - too much of one and too little of the other can harm the body rather than benefit it.

Childhood as the foundation of adult health

The Swedish study BAMSE, which followed 688 children from the age of 8 to 24, recently confirmed that the ratio of omega-3 and omega-6 fatty acids in childhood can have a long-term impact on adult health. This means that how much fish oil, nuts, or flaxseed a child consumes can influence whether they will have high blood pressure, excess weight, or high cholesterol as an adult.

In this study, blood samples were taken from children at the ages of 8 and 16, and at 24, their health was assessed. Interestingly, girls who had more healthy fats in childhood (especially those from flaxseed oil and sunflower seeds) were less likely to have weight problems as adults, had better ratios of good (HDL) and bad (LDL) cholesterol, lower triglyceride levels, and lower blood pressure. Similar effects were not observed in boys, which researchers attribute to differences in metabolism and hormonal balance between the genders.

Linoleic and alpha-linolenic acid - keep these two in mind

Speaking more specifically: among the most beneficial fats are linoleic acid (LA) and alpha-linolenic acid (ALA). The former is the main representative of omega-6 fats, and the latter of omega-3. The body needs these fats for normal cell function, immune system, and metabolism, but it cannot produce them on its own - they must be consumed through food. And this is what people often forget: it matters what we put on our plates.

The study showed that girls who had more LA and ALA in their blood as girls were less likely to become overweight women later, they had a better ratio of good (HDL) to bad (LDL) cholesterol, lower triglyceride levels, and lower blood pressure.

Triglycerides, if this term sounds unfamiliar, are fats that the body creates from excess food - especially sugars and carbohydrates. High triglyceride levels indicate that the liver is working at full steam and that fat has already flooded the bloodstream. Values above 1.7 mmol/l are already a cause for concern.

How do fats work in the body?

Although researchers do not yet fully understand all the mechanisms, there is a very likely explanation: these good fats are believed to stimulate the body's fat burning and simultaneously inhibit their accumulation in fat cells. This means that we burn what we eat more easily, and it is less likely to end up forming rings around the waist.

The body's metabolism works similarly to a furnace. If we feed it the right fuel, it will burn cleanly and efficiently. However, if we toss everything in haphazardly - too much sugar, saturated fats, and processed foods - the furnace will start smoldering, getting clogged and becoming inefficient. Just like the furnace, the body responds to this with inflammation, vascular problems, and excess weight.

What does this mean for everyday nutrition?

It is therefore essential that children receive healthy fats from a young age. This does not mean they have to eat salmon for breakfast and chia seeds for dinner. What is important is to include them regularly and in a balanced way. A tablespoon of flaxseed oil a day, a handful of nuts instead of chips, oilseeds in yogurt or oatmeal - and the child's body will remember these fats for a lifetime.

Current dietary guidelines recommend that fats should account for 25 to 35% of daily energy intake, with at least 6 to 10% coming from polyunsaturated fats. More precisely: an 8-year-old child consuming about 1800 calories a day should consume around 20 grams of healthy fats daily through food. This is almost covered with a handful of walnuts and a spoon of oil.

Where is the pitfall?

Unfortunately, most children - especially in the Western world - consume too much processed food, where saturated fats, sugars, and artificial additives prevail. A study from the USA showed that 65% of children consume more than half of their calories from so-called ultra-processed foods - that is, food from boxes, bags, with added colorings, flavors, and preservatives.

This not only leads to obesity but also to so-called silent inflammations in the body, which are the cause of many modern diseases - from type 2 diabetes, heart diseases, thyroid problems, and even depression.

What do folk wisdom say?

In the villages, people knew that a spoonful of flaxseed oil on an empty stomach benefits health. Grandmothers cooked oatmeal with milk and walnuts, used hemp oil for salads, and baked fish more often than today if they could get it.

Traditional medicine knew how to use domestic seeds to cleanse the intestines, nuts to strengthen the brain, and fish for bone strength. Nowadays, we have scientific explanations for this - for example, omega-3 fats have been proven to improve brain function, attention, and emotional stability.

In conclusion...

If you want your child to grow up into a healthy, vital, and happy individual, one of the best gifts you can give them is healthy nutrition from childhood. And in this diet, healthy fats must have an important place. Remember: what we eat as children builds the foundation for adult health.

May your child grow up with a handful of walnuts in their pocket and a spoon of oil in their salad - instead of chips and soda. And may every spoon be good for the body and even better for the heart.