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Why is fish suitable for a growing organism?
Before reviewing the most suitable species of fish for children’s consumption, it is important to know why fish are so beneficial to children. In addition to high-quality protein, vitamins, and minerals, fish is a great source of healthy fats like omega-3 fatty acids. These healthy fats are essential for the development of a child’s brain, nervous system, and vision.
Studies have shown that children who eat fish at least once a week do better in learning. Omega-3 fatty acids help develop children’s brains, increasing IQ and improving reading and writing skills.
Studies also show that children who eat fish at least once a week sleep better, resulting in better concentrations during the day. A study from the University of Oxford found that omega-3 fatty acids in the blood increase children’s ability to learn and behave better. Children who receive omega-3 fatty acids read better and have fewer memory problems. *
Consuming fish that contains omega-3 fatty acids is also associated with a reduction in type 1 diabetes in children. Consuming omega-3 fatty acids also helps to strengthen the skin cell membrane and may reduce the risk of certain forms of skin cancer. Omega 3 fatty acids are abundant in fish such as salmon, herring, mackerel, sardines, anchovies, and rainbow trout.
Also, some fish, especially salmon and swordfish, are high in vitamin D, a bone-building nutrient found naturally in few foods. Vitamin D is necessary for strong bones and teeth. Also, fish and shellfish are a great source of lean protein, necessary for the development of a child’s body, especially during rapid growth. Protein is essential for the continued growth and growth of tissues, including bones, skin, and muscles.
The three most useful fish for children
Salmon
Choosing salmon can be a bit confusing – there are many options to choose from in wild or farmed fish. However, there is a serious reason why this magnificent fish remains such a popular food choice for parents and children: it is packed with vitamins and can be used in many recipes. Also, salmon definitely tastes good.
Salmon contains not only a large amount of useful omega 3 fatty acids, but also many vitamins D and B, which are extremely useful for the growth of the growing organism. Vitamin B is very beneficial for children’s nerves and blood cells and is also vital for brain health.
Often children living in not sunny areas lack vitamin D. The content of vitamin D gives the child energy, treats depression, insomnia. Vitamins B and D also have a positive effect on a child’s bone structure, skin, nails, and hair. In addition to these beneficial substances, salmon also contains selenium, which helps protect the body from free radical damage.
Free radicals weaken cells and make them more vulnerable, increasing the risk of diseases and viruses. Salmon also has one of the lowest levels of mercury dangerous for children.
Trout
Unlike some species of farmed fish, freshwater rainbow trout is a great dinner option because it is grown in an environmentally responsible way. They are also rich in B vitamins and have a smooth texture and mild taste that children naturally love.
In many ways, farmed trout is safer than wild trout, which can contain substances that are harmful to children. Trout, like salmon, contains not only a large amount of useful omega 3 fatty acids, but also many vitamins D and B, which are extremely useful for the growing body. The beneficial substances in trout strengthen the body and fight the infections that infect it. Omega-3 fatty acids improve cardiovascular function, strengthen the skeletal system, and B vitamins strengthen brain activity and help focus. There are also many ways to prepare trout: you can fry trout fillets, make cutlets, buns, cook fish soup from these fish. Trout goes well with lemon and herbs like dill, thyme, or parsley.
Tuna
Canned or fresh tuna is still one of the best fish for kids. Tuna has a fantastic list of nutrients, a large amount of omega 3 fatty acids, as well as a large amount of vitamin A and magnesium, which support the nerve function of the growing body. However, before purchasing tuna fillets, be sure to ask how the fish was caught to determine if the fish may contain mercury.
When buying canned tuna, always pay attention to its expiration date. Prepare tuna as a steak dish, and canned tuna can be used in a variety of children’s salads and sandwiches.
Other fish
Other species of fish and shellfish that are considered the best choice for children include shrimp, cod, catfish, crabs, scallops, scallops, tilapia, white fish, trout, perch, flounder, anchovies, mollusks, and lobsters. These fish are also quite high in omega-3 fatty acids and many vitamins.
Well, given the fish kids should avoid, these are the ones that are high in mercury, including sharks, swordfish, and mackerel.
How much fish to eat?
Experts say that to benefit from fish for health, children should eat fish 2-3 times a week, however their portions should be clearly smaller than adults. This is how it should look: it should be the correct serving of fish for the age. Children under 6 years: 1 ounce of service per week. Children 6 to 8 years: approximately 1 to 2 servings per week. Children 9 years and older: Servings increase when the growing body needs more calories, 1 to 3 servings per week (these servings are also recommended for adults). If a child is not used to eating fish, experts say that he should get used to eating it gradually. It is established that the child should be fed fish first in small bites and then increase the amount of fish. **
If a child is forced to eat a large piece of fish at a time, you can discourage him from eating fish.
Here are two fish recipes suitable for the little ones.
Fish with cream
Ingredients:
- 200 g of pike or salmon fillets;
- 2 carrots
- onions;
- half pair
- 2 potatoes
- 200 ml of cream;
- 1 l of water;
- a pinch of ground black pepper;
- Petroleum.
Cooking method:
Cut the carrots and onions into cubes, a couple of slices. Fry in a frying pan. Put in a pot, pour water and bring to a boil. Then add the sliced potatoes and cook for 10 minutes. Put the cleaned and diced fish in the soup, season with pepper. Cook for 5 minutes. Before finishing, add the cream and season with spices.
Salmon – Trout pie
Ingredients:
- 4 pieces of smoked salmon
- 200 g of trout fillet
- 200 ml of cream
- 1 vs boiled carrots, diced
- 50 g of grated spinach
- 100 g salmon fillet
- 1 vs green peas
- 100 g of shortcrust pastry
- Shrimp for garnish
- Salt pepper
Cooking method:
The minced meat is made from the trout fillet and 100 ml of cream, seasoned with salt and pepper. Mix half of the minced meat with carrots, the other half – with spinach. Help all cold. From the salmon fillet and the remaining cream to make the minced meat, add the peas. In the form of a dough lined with sponge cake. Bake the dough in the oven for about 15 minutes. (200 ° C). Let cool. Then put a layer of chopped trout with spinach, put two pieces of smoked salmon. Spread out the salmon mince and add the remaining pieces of smoked salmon. Add the rest of the chopped trout. Bake in a preheated 170 ° C oven in a water bath for about 30 minutes. Garnish with shrimp and egg yolk butter (4 boiled yolks, 60 g butter, salt, black pepper, bell pepper and a slice of lemon juice. Mix everything with an electric mixer).
* Sagari Gongala, 11 Health Benefits of Omega-3s for Kids, MomJunction, Posted 2020. May 20
** Kids and Omega -3’S: A Valuabe For Parents, Kvaroyartic, published in 2020. June 16 https://www.kvaroyarctic.com/blog/kids-and-omega-3s-a-valuable-manual-for -parents
