Each age has a recommended amount of weekly fish.
Do you love fish? Are you one to jump at the chance to delight in a dinner filled with grilled salmon? Does crab for lunch sound amazing?
For those who love everything from under the sea, it can be tempting to dig in with pleasure. Experts say there’s a certain amount of fish that’s safe for kids to eat, however, and knowing what this is and which fish are safer than others can help you and your family stay healthy.
The U.S Food and Drug Administration (FDA) has advice on how much fish and shellfish women who might become pregnant, those who are breastfeeding, and caregivers who are feeding children are advised to follow. The idea is that fish can contain many nutrients. They can also harbor contaminants. For these reasons, striking the right balance is important.
Why fish are good for you
Fish contain omega-3 and omega-6 fats which are essential for brain development in early childhood. They’re also a source of iron, iodine, choline, vitamin B12, vitamin D, and selenium. (Choline supports the development of your baby’s spinal cord). For these reasons, eating fish is good for you and your family.
Related: This sought-after cancer compound was found sitting at the bottom of the sea
The FDA recommends kids eat the following amount of fish:
- 1 ounce: 1 to 3 years of age
- 2 ounces: 4 to 7 years of age
- 3 ounces: 8 to 10 years of age
- 4 ounces: 11 years of age
A serving is generally considered to be the size of the palm of your hand for yourself and your child’s hand, when feeding them.
It’s recommended that kids eat two servings of fish a week from the FDA’s “best choices” list found here.
What fish you should avoid
Experts say you should generally consider avoiding the following fish because they contain the highest levels of mercury compared with other types:
- King mackerel
- Marlin
- Orange roughy
- Shark
- Swordfish
- Tilefish (Gulf of Mexico)
- Tuna (bigeye)
Where mercury comes from in the environment
Like other elements and metals, mercury is naturally present in our environment. Human activities such as coal-fired power generation, mining metal, smelting, and incinerating waste have added excess mercury to our air and water. Once mercury enters our atmosphere, it can travel for a long way before finally entering our oceans. Bacteria in the world’s water convert this harmless mercury to something that’s highly toxic to humans called methylmercury. This substance is absorbed by phytoplankton, which are tiny marine algae. Something called zooplankton eat the phytoplankton, and small fish eat the zooplankton. The toxic form of mercury then finally makes its way into the fish humans eat and can become dangerous for us. Bigger fish that are higher up the food chain absorb the most mercury, and for this reason it’s best not to eat them.
If you’re unsure about the amount of fish you and your family eat, talk to your doctor. They can help you determine what is a healthy amount to consume.
photo credits: Jacek Chabraszewski/Shutterstock.com
