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Which Fish Is Best for Kids?

Published in Children's Nutrition 2 mins read

The best fish for kids are generally those that are low in mercury and high in beneficial nutrients like DHA. Tuna (specifically "light" tuna), salmon, trout, and herring are good choices.

Understanding the Best Fish for Kids

Choosing the right fish for children involves balancing the health benefits with concerns about mercury levels. Here's a breakdown:

  • Low Mercury Levels: The primary concern when feeding fish to children is mercury content. High mercury levels can be harmful to developing nervous systems.

  • Beneficial Nutrients: Fish provides essential nutrients like omega-3 fatty acids (especially DHA), which are crucial for brain development and overall health.

Top Fish Choices for Kids

Here's a closer look at some of the recommended fish:

  • Tuna (Light): Canned light tuna is generally lower in mercury than albacore ("white") tuna. Make sure it's "light" tuna.

  • Salmon: Salmon is rich in DHA and generally considered safe for regular consumption.

  • Trout: Trout is another good source of DHA and is typically low in mercury.

  • Herring: Herring offers DHA and other nutrients while remaining relatively low in mercury.

Fish to Limit or Avoid

It's best to limit or avoid fish that are known to be high in mercury, such as:

  • Shark
  • Swordfish
  • Tilefish
  • King Mackerel

Important Considerations

  • Variety: Offering a variety of fish helps ensure a balanced intake of nutrients and reduces the risk of overexposure to any single contaminant.

  • Portion Sizes: Appropriate portion sizes for children depend on their age and weight. Consult with a pediatrician or registered dietitian for personalized recommendations.

  • Source: The source of the fish can impact its quality and contaminant levels. Look for sustainably sourced options whenever possible.

Choosing the right fish can contribute to a child's healthy development. Opt for low-mercury options rich in omega-3s, and prioritize variety in their diet.