Fish is crucial at every stage of life starting from birth, but it is especially important during infancy. The 0–3 age period, beginning in the womb, is a time of rapid brain development, making fish consumption during this stage particularly beneficial. As a rich source of high-quality protein and essential amino acids, fish also contains omega-3 polyunsaturated fatty acids, which contribute positively to brain development. That’s why it’s recommended that pregnant women and babies starting complementary foods from the 7th month consume fish regularly for optimal cognitive growth.
Children who are fed diets high in saturated fats and calories during infancy and childhood are more likely to develop cardiovascular diseases later in life. It’s therefore important to instill healthy eating habits from a young age—including the habit of eating fish. Rich in phosphorus and minerals, fish also supports bone development in school-aged children. In short, children should benefit from the nutritional value of fish from infancy onward.
There are many recipes available to prepare fish in a way that suits your baby’s or child’s taste preferences, making it easier to include in their diet.
How to Tell If Fish Is Fresh:
The quality of fish is measured by its freshness. Look for clear, unblemished eyes, red or pink gills, firm and shiny scales, and tight skin. When you press the firm flesh with your finger, it should quickly bounce back without leaving a dent.
When Buying Fish:
Always buy fish that is in season and abundant.
When purchasing canned fish, read the label carefully. Check the expiration date, production or import permit, and ensure there is no damage, swelling, or holes in the can.
When Cooking Fish:
Fresh fish should not be left at room temperature for more than two hours. After buying, clean and gut the fish immediately, wash and dry it thoroughly, and store it in the refrigerator until cooked. Fish can be stored in the fridge for 1–2 days, or in the freezer for 3–6 months.
The healthiest cooking methods are steaming, boiling, or pan-cooking without added fat. Avoid frying, as it reduces the nutritional value and may produce harmful substances.
Raw or undercooked fish and seafood can pose risks of parasites, bacteria, and viruses. Additionally, consuming raw fish can lead to a vitamin B1 deficiency, making it unsafe for young children.
Keep in Mind: