New research from the University of Pennsylvania studying 541 children aged 9-11 years old found those who ate fish at least once per week scored 4.8 points higher on IQ exams than those who rarely or never consumed fish. The same group of children had fewer sleep disturbances and better sleep quality.
Fish is a wonderful source of omega-3 fatty acids which is vital for brain function. Other studies have associated omega-3 fatty acids with improved intelligence, reduced brain aging, and lower levels of inflammation throughout the body.
Consuming omega-3 fatty acids is beneficial, but getting kids to eat fish can be a challenge. Experts recommend exposing kids to fish at a young age so they become used to the smell. As long as the fish has no bones and is finely chopped children as young as 8-10 months can begin trying it. Early introduction helps develop taste and preference for fish later on.
For older kids gradually exposing them to fish can be helpful. Try mixing a few clams into spaghetti and tomato sauce, bread white fish fillets with unsweetened bran cereal and bake it in the oven for crunchy tenders, make fish tacos with a tasty mango salsa, or make tuna salad sandwiches and use a cookie cutter to turn the sandwich into fun shapes.
The best fish for omega-3 fatty acids are salmon, albacore tuna, mackerel, trout, sardines, herring, and halibut. Albacore tuna is higher in mercury and children should limit their intake to no more than 12 ounces a week.
Omega-3 fatty acids can be found in smaller amounts of other foods such as walnuts, flaxmeal, chia seeds, eggs, spinach, and Brussels sprouts to name a few.
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