Today’s Superfood: Fish

People began fishing around the same time they began hunting- 60,000 years ago! Unlike fishing today, they used nets in shallow water. They didn’t know it back then, but fish is one of the best sources of protein out there. Unlike eating a piece of meat, fish is low in unhealthy fats and high in omega 3 fatty acids.

Did you know we need 13 different vitamins and 15 different minerals in our diets to stay healthy and functioning? Of course we need different amounts at different times but it’s still hard to believe! Choosing nutrient dense foods makes our life so much easier, because we can feel confident we are getting what we need. Fish is just that food- it contains so many essential vitamins and minerals with critical functions.

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The Nutrition Facts

Vitamin D and Vitamin B2 All our bone mass is created by the age of 18. Before this, we need to consume enough calcium in our diets to build up our bones. While fish is not the best source of calcium- it contain high amounts of vitamin B2 and vitamin D that help transport the calcium into our bones. Try your fish with a glass of milk!
Iron While red meat contains large amounts of iron, the iron found in fish is greatly bioavailable and therefore more easily absorbed by the body. One of irons many important functions is carrying oxygen through out the blood, without this we feel weak and tired.
Zinc Fish is one of the best sources of zinc. Oysters provide more zinc then any other food. We need this mineral for our immune response, cell growth and division and the breakdown of carbohydrates.
Iodine Fish is one of the few foods that supply us with enough daily iodine for our diets. We get very little iodine from meat and without it we feel lethargic.
Selenium Most of our diets fall sort of enough selenium, and we don’t even know it! One serving of cod will give you over half your RDA for selenium. This mineral assists antioxidants to reduce free radical damage- caused by pollution, metabolism, UV light and radiation.
Omega- 3 Fatty Acids The one fat you should never cut out of your diet! Decrease inflammation, lower blood pressure for a healthy heart, aids in brain function, and the list goes on!

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How many servings of fish does your family eat in a week? The American Heart Association recommends eating fish two times a week. There are simple ways to incorporate fish into your family meals and kids will love it!

Switch it up

Serve varieties of fish in different ways till they find their favorite

  • Marinate salmon with teriyaki sauce and a little brown sugar
  • Dip cod in Dijon mustard and corn flacks for a crispy crunch
  • Bake tilapia in a flavorful marinara sauce

 

Fish the frozen isle

Save money and time by picking up frozen fish for easy protein rich meals

  • Fish sticks
  • Salmon burgers
  • Fillets

Sneak it in

Choice foods you know your kids already love and just add fish

  • Fish tacos or burritos
  • Salmon-balls
  • Tuna pasta
  • Seafood soup

Dip the fish

Everything is better with sauce! Serve their favorite fish with a side

  • Ranch
  • Marinara
  • Hummus
  • Ketchup

While fish truly is a superfood, as a parent you always want to provide the best for your children. If you are concerned about mercury levels found in fish click here for a list of all the best options. Feel assured when feeding your family.

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