5 types of fish rich in Omega-3 that you should eat regularly.
Omega-3 is one of the essential nutrients for health, so adding the following five types of fish to your diet will help provide many important nutrients.
According to MSc. Dr. Nguyen Van Tien from the National Institute of Nutrition, Omega-3 is a group of fatty acids. DHA and EPA are involved in the formation of brain structure and function. ALA is an Omega-3 fatty acid that is just as valuable as DHA and EPA.
When ALA enters the body, it is converted into DHA and EPA as needed, helping to provide energy and serving as building blocks for brain structure, protecting the brain, and increasing neurotransmission.
Omega-3s are not only good for the skin, help improve sleep, and support brain development, but they also reduce the risk of cancer and lower blood fat levels in the liver. Supplementing your body with Omega-3s is essential.
Omega-3s come from both plant and animal sources. However, Omega-3s are not stored in food, so they must be supplemented daily through diet. Consuming fish is essential to increase Omega-3 levels, contributing to overall good health.
Doctor Tien recommends the following 5 types of fish rich in Omega-3 that you should include in your diet regularly:
- Mackerel:Often smoked and filleted whole for breakfast in Western countries, mackerel is very nutritious. A 100g serving of mackerel provides up to 200% of the daily requirement of vitamin B12 and 100% of the daily requirement of selenium. In addition, mackerel is also rich in Omega-3s; 100g of mackerel contains 5,134 mg of Omega-3.
- Salmon:Salmon is high in protein and contains many nutrients such as magnesium, potassium, selenium, and B vitamins. 100g of salmon contains 2,260mg of Omega-3. Studies show that people who regularly eat salmon have a reduced risk of diseases such as cardiovascular disease, dementia, and depression.
- Herring:Herring is often pickled or pre-processed, then canned and sold as a snack. 100g of herring contains 1,729mg of Omega-3.
- Sardines:Sardines are very nutritious, containing nutrients such as vitamin B12, selenium, phosphorus, calcium, protein, and vitamin D. 100g of sardines contains 1,480mg of Omega-3.
- Anchovies:Being small fish, they are often dried and canned. Anchovies are rich in calcium, vitamin B3, and selenium. 100g of anchovies contains 2,113 mg of Omega-3.
