The Benefits of Fish for Children

By now, we have all heard of the many benefits eating fish has for adults.  It is great for your heart and brain, it’s low in saturated fats and high in Omega-3 fatty acids.  But, did you know that when children eat fish on a regular basis, it can provide them with even more health benefits than those of adults?

Studies have shown that when eaten on a consistent basis, fish, or more specifically the omega-3 fatty acids in fish, can help increase brain and eye development, and decrease behavioral problems.    Children who eat fish regularly score higher on cognitive tests than non-fish eaters.  As for behavior issues, the University of Oxford, in England, studied children with ADHD.  When the children were given fish or omega-3 supplements on a regular basis, their behavior issues decreased significantly.

What make fish so healthy are the omega-3 fatty acids it contains.  All fish contain some level of omega-3 fatty acids.  Usually, the fattier the fish, the higher the omega-3 level.  Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are 2 types of omega-3’s that are found naturally only in fish.  You can also find DHA and EPA supplemented to infant formula, prenatal vitamins, baby food and other food sources.  Since your body cannot make omega-3 fatty acids, you must get it from a food or supplement.  Due to the nutrients that fish contains, it is a perfect source.  Besides DHA and EPA, fish also contains riboflavin, iodine, magnesium, phosphorus, zinc and vitamins D and E.  When cooked right (i.e., not fried) fish is a low fat, low calorie food.

One caveat many parents have with feeding their children fish are the pollutants that fish can contain.  The mercury level of some fish can be a cause of concern, as mercury can interfere with the nervous system in children.  However, there are really only four fish that should be avoided due to their high mercury count.  King mackerel, shark, swordfish, and tile fish are off limits for young children and pregnant women.  PCB levels can be another red flag.  The fish that contain the highest levels of PCB contaminants are:  Atlantic cod, eel, farm-raised salmon, shad and white croaker.  That leaves quite a lot of other fish varieties that are safe to feed your children.  To be safe, always remove as much of the skin and fat that you can because they can harbor pollutants.

To get the most benefits you can from fish, without going overboard, aim for 2-3 servings of fish a week for your child.  Options can range from fish sticks to wild caught salmon.  And what kid doesn’t love a good old fashioned tuna fish sandwich?

Heather Neely, RD
CNY Healing Arts Center
Call me at 315.671.5755
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