Fish is a good source of nutrients: high-value proteins, minerals (iodine, calcium, phosphorus and magnesium), vitamins (A, D and group B), and above all a very healthy type of fats called acids Long-chain polyunsaturated fatty acids (LCPUFA) of the omega-3 series.
What is the difference between blue and white fish? Should you eat of both?
The fat content is different. White fish are leaner compared to blues, which are richer in fat and therefore in long chain polyunsaturated fatty acids (LCPUFA) of the omega-3 series. They are called blue because the most common on our table (horse mackerel, sardine, bonito, etc.) have that tone with the naked eye. Cold-water fish are often richer in LCPUFA.
Blue fish, having more fat, is more caloric and richer in vitamin D than white. Both types of fish should be part of our diet.
When to introduce fish to infant feeding?
It can be introduced from the 6th month, like the rest of the complementary feeding.
What is the usual recommended fish serving?
The ration size should be about 100-125 g in adults and 70 g in children. In infants, the initial rations will be smaller (25-50 g).
It is recommended to eat at least 2, better 3 or 4 servings of fish per week. Best species varied and with the lowest mercury content (see below). That is: white fish 2-3 times a week and blue fish once a week.
Is mercury contamination of fish a factor to consider?
Yes. And there are recommendations for sensitive populations (pregnant or lactating women and children).
Basically, you should know:
- The mercury content is the same if the fish is fresh, frozen or canned.
- It can not be removed by cleaning or cooking.
- Big blue fish, which eat other fish, are the most contaminated.
- In the same species, there may be large differences depending on size and geographical catch area. Generally speaking, worse the bigger, because they are usually older.