These types of fish help prevent heart disease, diabetes, are beneficial for bone health, and provide many nutrients that are good for the body.
Omega-3 has long been recognized as a special nutrient essential for the body, with benefits such as enhancing cardiovascular health, improving vision, and preventing several dangerous diseases.
This is an essential unsaturated fatty acid that the body cannot produce on its own, which is why many people seek out foods rich in this nutrient to add to their diets. For men, the necessary daily intake of omega-3 is 1.6g, while for women, it is 1.1g.
Many types of fish have been scientifically proven to contain high levels of omega-3 along with other nutrients that are beneficial for human health.
Sardines
Sardines are one of the fish richest in omega-3.
Sardines are among the richest fish in omega-3, offering 1.463g of omega-3 per serving (150g). Sardines in Vietnam are found in coastal waters and brackish water at river mouths, with the highest concentrations in the Red River, Yen River, and Thu Bon River…
The omega-3 fatty acids, particularly EPA and DHA found in sardines have been shown to provide many cardiovascular benefits, such as reducing the risk of various heart diseases, decreasing inflammation, improving the flexibility of blood vessels, and lowering the risk of arrhythmias and strokes.
Additionally, a 2021 study from the Open University of Catalonia in Spain found that regularly consuming sardines, specifically about twice a week, could help prevent the risk of developing type 2 diabetes.
Moreover, according to American nutrition expert Serena Poon, a can of sardines weighing about 100g contains 350mg of calcium (meeting 33% of the recommended calcium intake for adults). Sardines are also rich in vitamin D and protein, playing a crucial role in helping bones become stronger, reducing the risk of osteoporosis, and preventing weak bones as one ages.
Mackerel
This seafood is popular in coastal provinces across the country.
In 100g of mackerel, there is 5.5g of omega-3, making it one of the fish with the highest omega-3 content, even more than salmon, according to Healthline. This seafood is popular in coastal provinces throughout the country.
The American Heart Association recommends eating at least two servings of fatty fish like mackerel each week, as the abundant omega-3 in this fish can help lower blood pressure and reduce cholesterol levels in the body.
A study published in the British Journal of Nutrition showed that blood sugar levels significantly decreased after meals consisting of oily fish such as salmon, sardines, herring, anchovies, and mackerel. Additionally, this fish is excellent for bone health, as the vitamin D in mackerel supports the metabolism of calcium and phosphorus, which are essential for bone development.
Salmon
Salmon has also been shown to be a great food for type 2 diabetes.
This fish is already famous for being rich in omega-3. In 100g of salmon, there are 4g of omega-3, with many benefits such as reducing inflammation, lowering blood pressure, and decreasing the risk of certain cancers. In Vietnam, salmon is primarily farmed in Sapa, Dien Bien, Lao Cai, Son La, Ha Giang, and Lam Dong…
Salmon has also been proven to be an excellent food for type 2 diabetes due to its high omega-3 fatty acid content. The healthy fats in salmon can reduce dangerous complications of diabetes, such as heart disease and stroke.
Moreover, according to the NIH, a serving of cooked red salmon provides 71% of the daily required vitamin D value for the body. This nutrient is vital for bone health and may also play an important role in combating depression and supporting immune function.
Bass
This species is commonly farmed in brackish waters along the coast in Vietnam.
Bass not only contains a lot of omega-3 but is also known for its low-calorie content, rich in vitamins, protein, calcium, magnesium, and iron… This species is commonly farmed in brackish waters in Thua Thien Hue and in some freshwater areas in Thai Binh.
The omega-3 and omega-6 fatty acids found in bass help to balance cholesterol levels. Consequently, this can prevent atherosclerosis, obesity, and coronary heart disease by relieving stress on the heart and arteries.
Furthermore, bass has also been proven to be good for bones as it contains selenium, zinc, calcium, magnesium, and other essential minerals that the body needs to protect bones.
Bass is also often considered a good option for diabetes patients because it contains antioxidants and has anti-inflammatory properties, which are beneficial for individuals with diabetes.
