The importance of oily fish in the diet of children

The importance of oily fish in the diet of children

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Fish is a very healthy food that is sometimes rejected by the little ones for the most varied reasons. However, it is convenient for children to eat it at least twice a week, preferably more. Parents are aware of the importance of blue and white fish in the diet of children but, many times, we do not offer the minimum recommended intake.

Although many children eat it in the school canteen, it is still better to reinforce their consumption with fish at home. Fish is also an ideal food for dinner, as it is easy to digest but provides enough calories to fill a child's stomach.

Within fish there are two groups depending on the amount of fat they contain: white fish and blue fish. Additionally, both fish go through more and less fatty seasons throughout the year.

Oily fish (among which are salmon, tuna and sardines, among others) thanks to their content of unsaturated fatty acids, are the best option for children because they have many nutritional benefits.

1. Omega 3 fatty acids
These polyunsaturated fatty acids are known to have numerous health benefits. In addition to delaying the onset of cardiovascular diseases, they have anti-inflammatory properties and are essential for the development of the brain.

The most recent studies suggest that the fatty acids present in fish may be beneficial for asthma, as they reduce the need for medication thanks to their effect on lung function. On the other hand, they are also recommended for attention deficit hyperactivity disorder, since they increase concentration capacity and mental abilities, thanks to their relationship with brain development. However, these investigations are only in the early stages and need more studies to be conclusive.

2. Vitamin D
Vitamin D is responsible for regulating the amount of calcium and phosphorus in the body, so it maintains a close relationship with proper growth since calcium is essential for bones. In addition, it has a preventive effect against type 2 diabetes and against other diseases as serious as some types of cancer.

3. Vitamin B12
A deficiency in this vitamin causes a type of anemia called megaloblastic anemia, due to the relationship between vitamin B12 and red blood cells. In addition, this vitamin participates in the health of the nervous system and in the body's ability to obtain energy from ingested food. It is also necessary for the body to use folic acid, another vitamin of the B group of great value in childhood.

4. Vitamin A
Its relationship with the immune system makes this vitamin an ideal micronutrient in childhood, protecting our little ones against possible external attacks. Additionally, it participates in the health of the skin, eyesight, and mucous membranes.

5. Selenium and iodine
Like vitamin A, selenium is important for the immune system, in addition to protecting cells and cell tissues. For its part, iodine is involved in cellular metabolism and in the chemical reactions that take place in the body.

You can read more articles similar to The importance of oily fish in the diet of children, in the Infant Nutrition On-Site category.

Video: Balanced diet. Health. Biology. FuseSchool (May 2022).