Eating is not only to be full, but so that nutrition is fulfilled too. Luckily, for animal protein intake, it’s really easy to get it.
Apart from red meat and chicken, fish is an intake of highly nutritious animal protein. In fact, according to the general chairman of the Indonesian Pediatrician Association (IDAI), Dr. Piprim Basarah Yanuarso Sp.A(K), eating eggs and fish every day is considered effective in preventing stunting or stunting in children.
Meanwhile, when it comes to taste, fish is undeniably a delicious side dish to prepare. Confused about what fish to give to your little one? The following are fish choices that are really easy for you to find, even at a vegetable seller.
1. They are fish
Tilapia is a freshwater fish that is widely cultivated in Indonesia. Not surprisingly, the price is affordable and easy to get. When talking about its nutritional content, tilapia has a high protein content, which is 16-24%. In addition, the fat content ranges from 0.2-2.2% and contains carbohydrates, minerals and vitamins.
Recently, the number of studies exploring the importance of fish consumption in children has increased. This is because fish has been recognized as an important source of high-quality animal protein needed to support physiological functions in children. In addition, in childhood, adequate protein intake is very important for overall growth and development into adulthood.
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2. Puffer fish
Dr. Piprim once said that mackerel is a type of animal protein from the fish family which is good for growing children. Why? Apart from containing up to 22 grams of protein, mackerel contains omega 3 and omega 6 fatty acids which are superior to other types of fish, such as cob and mackerel.
Omega-3 and 6 are important for the health, growth and development of toddlers. Unfortunately, there are some omega-3 and 6 fatty acids that the body cannot make on its own. These are called essential fatty acids, so it is mandatory to include foods that contain these nutritional components into your little one’s daily food intake.
Omega-3 essential fatty acids (alpha-linolenic acid) are necessary for brain development. Meanwhile, as a type of polyunsaturated fatty acid, omega-6 helps stimulate skin and hair growth, maintain bone health, and regulate metabolism to support normal growth and development.
3. Carp
Who does not know this popular fish? Easy to find everywhere and often a special menu item in restaurants, carp is a variation of animal protein intake for your little one.
According to research, carp has a protein content of 19%, higher than catfish, tilapia and carp which range between 18.2%, 16.1% and 16%. Another advantage, carp contains a low fat content, which is only about 2.2%, compared to red meat which can have a fat content of up to 10%. Not to forget, carp is a very good source of calcium and fluorine for the development of strong bones and teeth.
Carp is relatively easy for children to like because the texture of the meat is soft and the thorns are easily removed, making it easy for children to digest.
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4. Catfish
What fish is cheap and delicious? The answer is catfish. The price per kilogram ranges from IDR 28,000 to IDR 30,000, depending on the region. Even though it’s cheap, the nutritional content of catfish is no joke, you know. The nutritional composition of catfish includes 17.7% protein, 4.8% fat and 1.2% minerals.
The advantage of catfish compared to other animal products is that it is rich in leucine and lysine. Leucine is an essential amino acid that is very necessary for the growth of children and maintains nitrogen balance. Leucine is also useful for the overhaul and formation of muscle protein.
While lysine, is one of the 9 essential amino acids needed for growth and tissue repair. Lysine is an amino acid which is very important and is needed for the growth and development of children.
5. Tuna
Here it is, a delicious fish for steaming, pepes, or just plain frying. Having a distinctive taste, tuna is of course also nutritious. Tuna has a high nutritional content, especially protein, which is between 22.6-26.2 grams per 100 grams. In addition, per 100 grams it contains between 0.2-2.7 grams of fat and several minerals, such as calcium, phosphorus, iron, sodium, as well as vitamin A (retinol) and B vitamins (thiamin, riboflavin and niacin).
Vitamin A (retinol) or retinoic acid is an important nutrient for the organs of vision, body growth, cell division, reproductive system health, and supports the immune system. Meanwhile, B complex vitamins are needed so that the body can produce red blood cells, generate energy, boost immunity, and nourish the digestive system. If the function of minerals is equally important, namely to maintain healthy nerves, play an important role in the process of energy metabolism, as well as the formation of hormones.
So, have you got the idea what fish to cook for your little one? Good luck, Mums! Don’t forget, join the Pregnant Friends Community so you don’t miss the latest updates on child development, as well as interesting events with prizes. Click: (IS)
Also read: This is what to do when children have tantrums in crowded places
Reference:
NCBI. Fish Nutritional Value
Healthy Children. Fish Choices for Kids
