WHY FISH IS KIDS’ FOOD

Authored by: Shadae Zamyad, Nutritionist

As parents, there's nothing we want more than to see our children thrive. We dream of watching them grow into curious, intelligent, and healthy individuals who will make their mark on the world. But amidst the chaos of everyday life, with picky eaters and busy schedules, it's easy to lose sight of one of the most fundamental ways we can support our children's development: through nutrition!

The Central Role of Omega-3 for Brain Development

While there are many factors that contribute to a child's development, nutrition plays a critical role, especially when it comes to brain health. And one group of nutrients stands out above the rest: Omega-3 fatty acids.

Omega-3s are essential fats that our bodies cannot produce on their own, meaning we must obtain them through our diet. They are crucial for brain function and are especially important during childhood when the brain is undergoing rapid development. The brain is made up of nearly 60% fat, with much of that being DHA, one of the three types of Omega3’s, which is mainly found in fish.

Numerous studies have highlighted the profound impact of Omega-3s on children's cognitive development. A study published in the journal PLOS One investigated the relationship between Omega-3 levels and cognitive performance in healthy children aged 7-9 years (Montgomery et al., 2013). The researchers found that children with higher levels of DHA in their blood performed significantly better on tests of reading ability and working memory compared to those with lower DHA levels. These findings have real-world implications for children's everyday lives. Better reading skills can foster a lifelong love of learning, opening doors to new knowledge and opportunities. And strong working memory is essential for everything from following multi-step instructions to solving complex problems in school and beyond!

But the benefits of Omega-3s for children's brain health don't stop there. Another study published in the American Journal of Clinical Nutrition examined the effect of DHA supplementation on cognitive function in healthy children aged 4-6 years (Ryan et al., 2010). The children were given either a DHA supplement or a placebo for four months. At the end of the study, the DHA group showed significant improvements in vocabulary scores and listening comprehension compared to the placebo group. These results suggest that increasing children's intake of DHA, whether through diet or supplementation, can have tangible benefits for their language development and communication skills. In a world where strong communication is key to success in both personal and professional realms, giving our children the tools to express themselves effectively is a gift that will serve them well throughout their lives.

So, how can we ensure that our children are getting enough Omega-3s to support their brain development? The answer lies in diet, and specifically in the consumption of fish. The American Academy of Pediatrics recommends that children eat fish at least once or twice a week, focusing on varieties that are high in Omega-3s and low in mercury, such as Black Cod, salmon, sardines, and cod.

Protein from Seafood: Building Blocks for Healthy, Thriving Kids

When it comes to essential nutrients, protein is at the top of the list. Protein is the building block of life, necessary for the growth and repair of every cell in the body. And when it comes to high-quality protein sources, seafood is a superstar!

Seafood, meaning fish and shellfish, is not only an excellent source of easily digestible protein but also provides a unique combination of nutrients that are vital for children's overall health and well-being. Unlike other animal proteins, seafood is naturally low in saturated fat and high in essential vitamins and minerals, such as vitamin D, iodine, and selenium. These nutrients work synergistically with protein to support children's growth, development, and immune function. A study published in the Journal of Nutrition found that children who regularly consumed fish had significantly better growth rates compared to those who rarely or never ate fish (Zhao et al., 2023). The researchers attributed these benefits to the high-quality protein in fish, which contains all nine essential amino acids for building and repairing tissues, including muscles and bones. 

Another fascinating study published in the Journal of Child Psychology and Psychiatry investigated the association between fish consumption during infancy and cognitive development in early childhood (Gale et al. 2010). This longitudinal study followed 217 children from Arkansas from birth to 4 years of age. The researchers assessed the children's fish consumption using a validated food frequency questionnaire administered to their mothers at 4 months postpartum and evaluated their cognitive development using the Wechsler Preschool and Primary Scale of Intelligence-Revised (WPPSI-R) at 4 years of age.

The results showed that children who consumed more fish during infancy had significantly better cognitive outcomes at 4 years of age compared to those who consumed less fish. Specifically, children in the highest quartile of fish intake scored an average of 7.2 points higher on the full-scale IQ test compared to those in the lowest quartile. They also had significantly better scores on the verbal and performance subtests of the WPPSI-R. The researchers suggest that the high-quality protein and other essential nutrients in fish, such as Omega-3 fatty acids and iodine, plays a crucial role in supporting cognitive development during infancy and early childhood. Infancy is a critical period for brain development, and the nutrients, especially protein and Omega-3s provided by fish, may help support the rapid growth and maturation of the brain during this time.

Essential Vitamins and Minerals for Growth and Health

Fish is a true superfood, packed with an impressive variety of nutrients that are vital for children's growth and development. From vitamin D for strong bones to iron for healthy blood, the vitamins and minerals found in fish are essential for every system in the body. 

One of the most important nutrients found in fish is vitamin D. Often called the "sunshine vitamin" because our bodies can produce it when our skin is exposed to sunlight, vitamin D is crucial for building and maintaining strong bones. It helps the body absorb calcium, and without enough vitamin D, children can develop rickets, a condition that causes softening and weakening of the bones. Unfortunately, vitamin D deficiency is a growing problem among children, particularly in northern climates where sun exposure is limited. A study published in the journal Nutrients found that up to 70% of children in the United States may not be getting enough vitamin D (Holick, 2011). But fish can help fill this gap. Fatty fish like Black Cod, salmon, sardines, or mackerel are among the best dietary sources of vitamin D, with a single serving providing up to 100% of the recommended daily intake!

But vitamin D isn't the only bone-building nutrient found in fish. Fish is also an excellent source of phosphorus, another mineral that works in tandem with calcium to keep bones strong and healthy. A study published in the Journal of Bone and Mineral Research found that children who consumed more phosphorus had significantly higher bone mineral density than those who consumed less (Bonjour et al., 2009). With up to 20% of the recommended daily intake of phosphorus in a single serving, fish can be a delicious way to support your child's bone health! And local West Coast fish such as Lingcod are among the best food sources of phosphorous in the world. 

Moving beyond bones, fish is also a rich source of iron, a mineral that is essential for healthy blood and oxygen transport throughout the body. Iron deficiency is the most common nutritional deficiency in the world, affecting up to 25% of school-aged children globally (WHO, 2008). It can lead to anemia, fatigue, and impaired cognitive development. While iron from plant sources can be difficult for the body to absorb, the iron found in fish is highly bioavailable. A study published in the American Journal of Clinical Nutrition found that the iron in fish is absorbed up to three times more efficiently than the iron in vegetables (Navas-Carretero et al., 2009). This means that even a small serving of fish can have a big impact on a child's iron status!

Fish is also an excellent source of iodine, a mineral that is crucial for healthy thyroid function. The thyroid gland produces hormones that regulate metabolism, growth, and brain development, and without enough iodine, children can suffer from cognitive impairments and growth delays. Seafood, including fish, is one of the best dietary sources of iodine. A study published in the Journal of Nutrition found that children who consumed more seafood had significantly higher iodine levels than those who consumed less (Johner et al., 2013). By incorporating fish into your child's diet, you can help ensure that they are getting the iodine they need for optimal thyroid function and overall health!

Boosting Immune Health and Reducing Inflammation

Inflammation is a natural response of the immune system to injury or infection, but when it becomes chronic, it can contribute to a wide range of health problems, including asthma, allergies, and autoimmune disorders. Studies have shown that the Omega-3s found in fish can help to reduce inflammation in the body, thereby supporting healthy immune function.

One study published in the Journal of Nutrition found that children who consumed more fish had lower levels of inflammatory markers in their blood compared to those who ate less fish (Gump et al., 2013). Specifically, the researchers found that children who ate fish at least once a week had lower levels of interleukin-6 (IL-6), a protein that is involved in the body's inflammatory response. These findings have important implications for children's health. By reducing inflammation in the body, the Omega-3s found in fish may help to lower the risk of developing chronic health conditions like asthma and allergies. In fact, some studies have even suggested that early exposure to fish may help to prevent the development of these conditions altogether.

For example, a study published in the journal Pediatric Allergy and Immunology followed a group of children from birth to age 12 to investigate the relationship between fish consumption and allergic disease (Kull et al., 2006). The researchers found that children who ate fish regularly during their first year of life had a significantly lower risk of developing asthma, eczema, and allergic rhinitis (hay fever) compared to those who ate less fish. These findings suggest that incorporating fish into a child's diet early on may have long-lasting benefits for their immune health. By exposing children to the anti-inflammatory nutrients found in fish, we may be able to "train" their immune systems to function more effectively and reduce the risk of chronic health problems down the road.

Fish are also an excellent source of other immune-boosting nutrients such as Zinc. Zinc helps to regulate the immune response, ensuring that the body can effectively fight off infections and diseases. It also plays a key role in the development and function of immune cells, including white blood cells that help to protect against pathogens.

A study published in the journal Nutrients found that children who consumed more Zinc had a lower risk of developing respiratory tract infections compared to those who consumed less Zinc (Gammoh & Rink, 2017). The researchers also found that Zinc supplementation could reduce the severity and duration of common cold symptoms in children. These findings suggest that ensuring adequate zinc consumption is important for maintaining strong immune function in children. And with many types of fish, including oysters, crab, and lobster, being excellent sources of Zinc, incorporating more seafood into your child's diet is a simple and delicious way to support their immune health.

But what makes fish such a powerhouse for immune health is the winning combination of Zinc and Omega-3s. Together, these nutrients work synergistically to support the immune system and reduce inflammation in the body. The anti-inflammatory properties of Omega-3s help to reduce chronic inflammation, which can weaken the immune system over time. Meanwhile, Zinc helps to regulate the immune response and ensure that the body can effectively fight off infections and diseases. This powerful combination of nutrients makes fish an especially important food for children's immune health, particularly during the winter months when colds and flu are more common. By incorporating more fish into your child's diet during this time, you can help to bolster their immune system and reduce their risk of getting sick!

Practical tips for getting kids to eat more seafood!

• Start early: Introduce seafood to your children from a young age, as early as 6 months old. This can help them develop a taste for it and be more open to trying different types of fish and shellfish as they grow older.

• Lead by example: Children often model their eating habits after their parents. If they see you enjoying seafood regularly, they'll be more likely to try it themselves. Make seafood a regular part of your family meals and show enthusiasm when eating it.

• Get them involved: Let your kids help with meal planning, grocery shopping, and cooking. They can help choose the type of fish, pick out recipes, and even assist with simple cooking tasks like mixing or seasoning. Being involved in the process can make them more excited to try the final product.

• Make it fun: Turn seafood into a fun, interactive experience. Try dishes like fish tacos, where kids can assemble their own tacos with their favorite toppings. Or have a "build your own sushi" night, using cooked fish and vegetables for a fun, hands-on meal.

• Experiment with different preparations: Some kids may prefer milder, less fishy-tasting options like white fish or shrimp. Others may enjoy bolder flavors like salmon or tuna. Try different cooking methods, like grilling, baking, or pan-searing, to find what your child likes best.

• Incorporate seafood into familiar dishes: If your child is hesitant to try fish on its own, try incorporating it into dishes they already love. Add some flaked salmon to their favorite pasta dish or mix some chopped shrimp into a quesadilla or fried rice.

• Be patient and persistent: It can take multiple exposures to a new food before a child learns to like it. Don't get discouraged if they don't like seafood right away. Keep offering it in different ways and be patient as their tastes develop over time.

• Praise their efforts: When your child tries a new type of seafood or eats a serving of fish, praise them for their willingness to try something new. Positive reinforcement can help encourage them to keep trying and learning to like seafood.

• Make it a family affair: Eating seafood together as a family can make it a more enjoyable and social experience for kids. Try having a weekly "fish Friday" or "seafood Sunday" tradition, where the whole family comes together to enjoy a seafood meal.

• Educate them about the benefits: As your children get older, teach them about the health benefits of seafood, like how Omega-3s are good for their brain and heart health. Understanding the reasons behind why seafood is important can make them more motivated to eat it.

Redefining what “kid food” means

When we think of "kid-friendly" food, images of chicken nuggets, macaroni and cheese, and sugary snacks often come to mind. These staples of children's menus across the country may be convenient and appealing to young palates, but they are often lacking in the essential nutrients that growing bodies and brains need to flourish. The truth is our children's nutritional needs are not so different from our own. Just like us, they require a balanced diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats to support their physical and cognitive development. However, the standard American diet, with its emphasis on processed and fast foods, often falls short of these ideals.

One nutrient that is particularly crucial for children's growth and development is Omega-3 fatty acids, specifically EPA and DHA. Found in seafood, but abundant in fatty fish such as Black Cod, salmon, sardines, and cod, DHA plays a vital role in brain and eye development. Studies have shown that children who consume adequate amounts of DHA tend to have better cognitive outcomes, including improved memory, attention, and problem-solving skills. Unfortunately, many children in the United States are not getting enough of this essential nutrient. While the American Heart Association recommends that children consume fish at least twice a week, surveys have shown that only a small percentage of kids in the U.S. are meeting this target. In contrast, children in countries like Japan and Norway, where seafood is a regular part of the diet, tend to have significantly higher Omega-3 levels and better overall health outcomes.

But it's not just seafood that our kids are missing out on. Vegetables, fruits, nuts, and seeds are also important sources of nutrients that support healthy growth and development. These foods provide a wide range of vitamins, minerals, and antioxidants that help protect against chronic diseases and support optimal brain function. By exposing our children to a variety of nutritious foods from an early age, and by making mealtimes fun and engaging, we can help shape their taste preferences and establish healthy eating habits that will last a lifetime. This might mean getting creative in the kitchen, trying out new recipes, and involving kids in the cooking process. It might mean being patient and persistent, even in the face of resistance or picky eating. But the effort is worth it. By prioritizing nutrition in our children's lives, we are giving them the building blocks they need to grow into healthy, happy, and successful adults. We are setting them up for a lifetime of wellness and resilience and giving them the tools they need to reach their full potential.

So, let's rethink what "kid food" really means. Let's fill our children's plates with colorful fruits and veggies, with whole grains and lean proteins, and with the all-important Omega-3s that come from seafood and other nutrient-dense sources. Let's make mealtimes a celebration of nourishment and togetherness, and let's give our kids the gift of a healthy start in life! Remember, every child is different, and it may take some trial and error to find what works best for your family. The most important thing is to keep trying and to make seafood a regular, enjoyable part of your family's meals. With time and persistence, your children can learn to love and appreciate the many benefits of seafood!

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Common Questions

References

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