How Eating Fish Twice a Week Sharpens Kids' Minds and Behavior

Regular consumption of fish and seafood may help children absorb material better in class and cope with their workload more easily. Photo: Bricolage/Shutterstock/Fotodom

Scientists and Russian pediatricians have long **called** Omega-3 polyunsaturated fatty acids essential components for a child's development: they are needed for immunity, mood, heart, and joints. They also support healthy brain and nervous system development, and help develop cognitive functions: memory, logical thinking, and concentration.

• Regular consumption of fish and seafood may help children absorb material better in class and cope with their workload more easily, says nutritionist Eva Shishova. **According to research**, omega-3 fatty acids help the brain grow and work: they improve attention and even mood. Marine fish is rich in vitamin D and phosphorus - these substances are needed to make bones and teeth strong. And vitamins B, zinc, and selenium help the immune system fight off colds.

**Another study** found that children who didn't have enough fish in their diet were less sociable. Schoolchildren aged 7-9 who ate fish dishes at least twice a week read better than their peers who didn't. Also, children with insufficient omega-3 in their diet were more likely to have behavioral problems - increased impulsivity and emotional instability.

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RATION FOR FIVE

To help a child study better, be more sociable, and calmer, Eva Shishova recommends simple yet healthy dishes that can be eaten at home or packed in a lunchbox to take to school or university.

**1. Baked salmon with vegetables**

Salmon slices marinated in lemon juice are baked for 15-20 minutes with broccoli and sweet pepper. A whole-grain side dish (such as quinoa, buckwheat, rye, or corn) is best.

What it contains: Omega-3 for memory, vitamin C from broccoli, and antioxidants from the pepper make this dish a real 'concentration helper'.

**2. Cod fishcakes**

Cod mince is mixed with an egg and oats, shaped into cakes, and fried in minimal oil. Great for dinner or lunch. Serve with vegetables.

What it contains: Protein and vitamin B12 for the nervous system, and oats provide energy.

**3. Tuna and avocado sandwich**

Whole-grain bread, tuna salad with avocado and a bit of greenery - convenient for a lunchbox.

What it contains: Protein for growth, healthy fats for attention, and whole-grain bread for sustained energy during classes.

**4. Canned fish salad**} Pieces of boiled or baked mackerel, vegetables, and a little olive oil, mix them all together and put it in a container to take to classes or tutorials.

Contains: Omega-3 and vitamin D for immunity, vegetables for vitamins, olive oil helps with absorption.

**5. Homemade Fish Sticks**

Cut white fish fillets into strips, dip in egg and coat with oatmeal, bake for 15-20 minutes.

Contains: Omega-3 for brain function, protein and carbohydrates for energy.

• These simple dishes help not only maintain concentration and memory but also form a habit of healthy eating that truly benefits the brain, - notes Eva Shishova. - Omega-3, vitamins, and protein found in salmon, mackerel, sardines, and tuna help children concentrate better, remember material, and cope with school workload. Plan for 2-3 servings of fish per week, combined with vegetables and whole foods, and learning will be easier, and overall health will be stronger.