The Effects of Fish on Children
What is all the Fish About?
Fish is an important food in many diets. “Omega-3 Fatty Acids” or “Omega-3 Fish Oil” have become popular buzz phrases in the nutrition and fitness industry. Lowering the risk of heart disease, lower blood pressure, improve joint health, all of these are common benefits associated with the consumption of fish oil, and consequently, fish. And while these benefits are great, do only adults get to reap these benefits? What are the effects of fish on children? Is it safe for them? In this blog post, we are going to break down the essential information you need to know when considering feeding fish to your children. Hook. Line. And sinker.
Benefits of Fish
Fish is long-known to be a source of the essential omega-3 fatty acids—essential fats that our bodies don’t produce naturally—but besides, that what else does it have to offer? Well, not only is it quite delicious to eat but it also is packed with protein. Many fish contain a great deal of many other micronutrients, too, that our bodies need to function properly. Vitamin B2, Vitamin D, as well as other minerals like iron, zinc, iodine, magnesium, and potassium. In fact, fish is so nutritious for us that the American Heart Association recommends eating it at least two times per week. For all of you who have only been attending your local fish fries on Friday nights, this is all the more reason to get out and enjoy fish at your favorite local restaurant at least one more time during the week.
Benefits for Children
While those benefits above may seem to appeal to adults who are concerned about macros and micros, the omega-3 fatty acids found in fish can have an astonishing impact on our children. Most importantly, these fatty acids aid healthy brain function and infant development of vision and nerves during pregnancy. Helping your child to develop during pregnancy cannot be overstated, and one of the many reasons mothers-to-be should eat fish as part of their dietary needs. Another great benefit of fish oil is that it reduces symptoms of ADHD in children. An article from Healthline points out that, omega-3s help improve inattention and task completion and decrease hyperactivity, impulsiveness, restlessness, and aggression. What’s more, these fatty acids can also reduce asthma in children. According to Healthline, several studies associate omega-3 consumption with a lower risk of asthma in children and young adults.” To learn more about other amazing benefits of omega-3s, I encourage you to check out the article at Healthline.
To help with knowing how much fish to feed your children weekly, here is a great chart to break things down for you.
Potential Risks of Fish Oil
While fish oil has an ocean of benefits, it is not bereft of drawbacks either. If deciding to take your fish oil from pill form, make sure the brand you take is certified free of polychlorinated biphenyls (PCBs) as these are believed to cause cancer and disabilities at birth. Also, make sure the supplements you take are tested for toxic metals like mercury. When mercury settles in the water it changes into a more dangerous form, methylmercury which can build up in fish, especially those that live longer like sharks, swordfish, and orange roughies. Methylmercury can prove harmful to a child’s developing nervous system if too much is consumed.
Which Fish to Eat?
With that being said, which fish should we eat? Well, here are the top recommendations separated into three different categories.
(1) Highest in Omega-3s: Salmon
Out of all the fish, this fish has the highest amount of those healthy Omega-3s that we want to consume. While it is going to be fatty, remember that these are good fats. In fact, just a couple of four-oz servings weekly can lower your chances of heart disease by up to 36%.
(2) The Leanest Fish: Tilapia / Cod
Like other fish, tilapia and cod are packed with protein but each of these two are low in fat, having fewer than 120 calories per 3-oz serving. Also, if you are trying to avoid the “fishy” taste of fish, there is no better fish to eat than tilapia or cod!
(3) Most Versatile: Shrimp
While not technically fish, they are still found in the sea. They are crustaceans. Just like fish, though, they are packed with protein and low in calories. Also, shrimp is super versatile in recipes. You can put them on pizza, in tacos, in pasta, whatever. The world is your shrimp after all. That’s how the saying goes, right?
Which Fish to Avoid?
These next three fish are fish you are going to want to avoid. The reason? All of these fish are extremely high in mercury. As mentioned before, mercury can lead to development problems in children and nervous system problems in adults. Besides the alarmingly high mercury content, all have their own special categories that make them not the best choice for typical consumption, so make sure not to overindulge.
(1) Most Expensive Fish: Swordfish / Shark / Marlin
If you are looking to spend a lot of money, then look no further than buying any of these trio. Shark fin soup, for example, can be upwards of $100/bowl. And swordfish can range anywhere between 13.99 – 61.99 per pound. Unless if you have deep wallets and don’t care about the mercury content besides, avoid these!
(2) Most Commonly Mistaken: King Mackerel
This one is a tough one because mackerel, in general, are okay. They are rich in omega-3s and can be included in part of a healthy diet. The problem is the king mackerel, caught off in the Pacific Ocean. Because they live for so long (more than 20 years), there is a lot of time for them to build up mercury. Avoid these if you are pregnant or nursing at all costs!
(3) Longest Living Fish: Orange Roughy
These fish can live up to 150 years. And while you may think that is impressive, remember that all that time mercury is building up in their system, making orange roughy one of the worst fish you can have in your diet.
There is more to fish than we know. Hopefully, you now got your feet a little wet in which types of fish to eat and avoid. No longer are you a fish out of water. Is that too many idioms? Hopefully not. If one of your favorites is on the list to avoid, don’t worry, there are plenty of other fish in the sea. (Okay, now that’s enough.)
Find out what types of fish Timoti’s has to offer by clicking the link below. And, also, make sure you leave a comment with which fish is your favorite; we’d love to know!