Fishes are protein-rich, and also provide vitamins and minerals, hence among healthy foods, one can be fish for kids. Many fishes are good source of omega 3 fatty acids, which is essential for brain and nerve development.
This article discusses why fish is good for kids, high protein fish in India as well as the best fish for babies to eat in India.
Table of Contents
Fishes has both good quality and a good quantity of protein (18-20%). Protein supports muscle growth and overall development. Hence, you must include high protein fish for kids.
Fatty fishes contain healthy omega 3 fats like DHA (docosapentanoic acid) and EPA (eicosapentanoic acid) important for cognitive function and brain health. They also have vitamin A, and has better absorption of vitamin A than those contained in plant foods, supporting vision and eye health.
Fishes are a great source of Vitamin D important for calcium absorption and supporting bone and teeth health.
Fishes are also a source of vitamins like B1, B2, B3, B12, and minerals like calcium, fluorine, selenium, iodine, zinc and iron. All of these especially zinc, iron and selenium, support the immune system. These nutrients also support skin and overall body metabolism and growth.
Including high protein fish for kids can be a great way of including proteins and other necessary nutrients in your child diet.
Indian mackerel also called Bangda, is a high protein fish in India. It is easy to cook and relished by most kids. This fish promotes muscle growth and is a rich source of omega 3 fats important cognitive, nerve and brain development. It also provides essential minerals like iron, zinc and calcium.
Indian Salmon or Ravas is another high protein fish in India. It provides omega 3 fats, vitamin A, folate, and calcium. Vitamin A supports vision, eye health and immunity while calcium and protein support bone, teeth development and muscle growth.
Indian Carp or Katla is a fresh water fish and has a slightly sweet taste. Relished by many in India, Katla also provides proteins, omega 3 fats, zinc, folate, and vitamin A. All of these supporting vision, brain health and overall growth and development in kids.
Sardines or Tarli is a fatty fish, rich in taste, and among the best fishes for babies to eat in India. It tastes great in curries, as well as pan fried or grilled. It’s rich in omega 3 fats, calcium, iron, folate and vitamin A. These nutrients benefit vision, cognition, skin, immunity and brain development.
Rohu is a fresh water fish that is soft and a little sweet in taste. Kids relish eating this one. It can be enjoyed as steamed fish, pan fried and in curries. This high protein fish in India supports muscle health, strong bones, immunity and brain health.
Pomphret is another best fish for babies to eat in India. In addition to protein, it provides minerals like phosphorous, iron, zinc and vitamins like vitamin A and folic acid, supporting overall growth and development.
After knowing best fish for babies to eat in India, next step is how to include them in daily diet-
Include high protein fish in soft, cooked, poached and pureed form for babies and toddlers. Cleaned well and properly cooked fish is considered safe for babies. Cooked fish must be de-boned, skin removed and cut into bite size pieces so the toddler can eat it easily. Avoid adding excess salt and sugary sauces to the fish preparations, add mild flavorings and make sure a soft texture for baby food.
High protein fish for kids can be an excellent choice to support growth and development. Fishes provide good quality proteins, vitamin A, D and B vitamins like thiamine, niacin and riboflavin, minerals like iron, calcium, zinc, etc. These support bone, muscle and immunity development. Fatty fishes provide healthy omega 3 fats essential for cognitive function and brain development. Include the above-mentioned high protein fishes as these are the best fish for babies to eat in India. Sometimes you may be unable to meet nutrient needs through food alone due to preferences or simply your child may not be able to eat enough of it. Nutritional drink like Complan serve as an excellent addition to a balanced diet.
Complan has a total of 34 vital nutrients including 63% more protein than leading malt-based drink, supporting growth and development.
1National Institute of Nutrition. (2017). Indian food composition tables (IFCT 2017). Indian Council of Medical Research. https://www.nin.res.in/ebooks/IFCT2017.pdf
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