Between the ages of 2 and 16 years, it is very important that children receive a good diet that includes in particular blue fishIt has optimal nutrients for its growth.
In general, the fish and seafood have 15-20% of high biological value proteins. However, oily fish and crustaceans have more than 20%.
On the other hand, as is the case with meat and egg proteins, those found in meat and egg products can also be found in fish are complete. This is because they contain each of the essential amino acids that our body requires. Especially during the stage of growth and developmentFish is therefore one of the foods that should be included in the diet of children and adolescents to ensure a higher protein intake. Fish is therefore one of the foods that should be included in children and adolescents to ensure a healthy diet. healthy growth.
The importance of including fish in childhood and adolescence
Include foods that are a source of omega 3 fatty acids in the diet of children and adolescents is a fundamental prerequisite for ensuring their health. Omega-3 is key for the nervous system and eyesight to function properly. For this reason, consumption of oily fish is recommended throughout every stage of life. In particular during the growth and development of children.
It is worth noting that the omega 3 is a crucial nutrient in the first months of life. For this reason it is essential for mothers to keep good reserves during pregnancy. In this way they can provide their babies with the ideal dose they need through breastfeeding.
In fact, research showed that children born to mothers who regularly consumed fish during pregnancy tended to achieve better test scores on the following tests: "The children of mothers who consumed fish regularly during pregnancy had better test scores than those of mothers who consumed fish during pregnancy. intelligence. Also, people who had consumed fish throughout their lives were less likely to experience mental decline.
On the other hand, a study carried out in Sweden a few years ago concluded that fish nourishes the brain during adolescence. Out of 5000 15-year-old participants, the group that ate fish more than once a week had a higher rate of brain health than the group that ate fish more than once a week. higher IQ.
As if this were not enough, there is also other scientific evidence pointing to the importance of the omega 3 present in the salmonsardines and albacore tuna. Above all because it is essential for the brain to develop properly and to maintain its good functioning throughout life.
Recommendations on including fish in the diet of children and adolescents
First of all, we suggest you opt for fish without bones or carefully remove them before giving them the dish. Especially while they are young, as they will have a better idea of what they are eating and how careful they should be.
Another tip to keep in mind is to marinate the fish with aromatic herbs and lemon, or eat it with delicate sauces to lighten its flavour. Finally, remember to use cooking methods that do not intensify its flavour. Some suggestions are to prepare it en papillote, baked, battered or breaded.
