26 May 2010
Fish is an excellent low-fat source of protein and it is important to encourage a liking for fish early on. I find that one of the best fish to introduce to young babies is plaice (flounder) as it purees to a smooth consistency. You can mix it with a creamy cheese sauce and vegetables so this recipe provides an excellent source of protein, calcium and vitamins. Fish should be cooked on the day it is bought to retain its freshness. Cod is high in protein and vitamin B12.
Oily fish such as salmon are one of the few nutritional sources of the omega-3 polyunsaturated fatty acids that are essential for good health and have many health-giving properties. Fish fats are polyunsaturated fats, which means they flow rather than being solid like butter. These liquid-type fats are important to prevent the clogging of arteries, which is important in the prevention of heart disease and strokes in adults. Interestingly, the Inuit people, whose diet is high in fish oils, do not have a high incidence of heart disease - possibly because they consume large amounts of the right type of fat.
White fish such as cod is an excellent source of low-fat protein and contains selenium, calcium and magnesium. Bating fish helps fight free radicals and also boosts the immune system.
Salmon provides a good source of essential fats that support brain function and the immune system. Indeed, it is thought that the essential fatty acids in oily fish may 'help children who suffer from dyslexia or dyspraxia. An oily fish such as salmon should be included in all of our diets at least once a week.
Tuna is a true SuperFood store cupboard standby, rich in protein, vitamin D and vitamin B12. Tuna is rich in omega-3 fatty acids, which help to protect us against heart disease.
Tinned tuna is a good source of vitamins, especially vitamins D and B12. It is also a good source of the antioxidant selenium, which helps to protect us against heart disease and cancer. Eating an oily fish like tuna once a week has been shown to reduce heart disease.
Prawns are rich in selenium and zinc, both of which are important to maintain a strong immune system. Zinc is also important for repair and healing.
Warning: Shellfish are a common cause of food allergy - always make sure it is very fresh.