5 types of fish rich in Omega-3 you should eat regularly
Omega-3 is one of the essential nutrients for health, so adding the 5 types of fish below will help provide many important nutrients.
Master, Doctor Nguyen Van Tien, National Institute of Nutrition, said that Omega-3 is a group of fatty acids. Of which, DHA and EPA participate in the formation of brain structure and function. ALA is an Omega-3 fat that is no less valuable than DHA and EPA.
When entering the body, ALA will be converted into DHA and EPA as needed, helping to provide energy and is a raw material for building brain structure, protecting the brain, and increasing neurotransmission.
Omega-3 is not only good for the skin, helps sleep better, helps brain development but also has the effect of reducing the risk of cancer, reducing blood fat in the liver. Supplementing Omega-3 for the body is necessary.
Omega-3 has two sources: plant and animal. However, Omega-3 cannot be stored and must be supplemented daily through food. Adding fish is essential to increase Omega-3 to help maintain a healthy body.
Doctor Tien recommends the following 5 types of fish rich in Omega-3 that you should supplement regularly:
- Mackerel:Often smoked and filleted whole for breakfast in Western countries. Mackerel is very rich in nutrients, a 100g piece of mackerel provides up to 200% of vitamin B12 and 100% of selenium needed for a day. In addition, mackerel is also rich in Omega-3, 100g of mackerel contains 5,134 mg of Omega-3.
- Salmon:Contains high protein content and many nutrients such as magnesium, potassium, selenium, vitamin B. In 100g of salmon there is 2,260mg of Omega-3. Studies show that people who regularly eat salmon will reduce the risk of diseases such as cardiovascular disease, dementia or depression.
- Herring:Often pickled or pre-cooked, then canned and sold as a snack food. 100g of herring contains 1,729mg of Omega-3.
- Sardines:Sardines are very nutritious, containing nutrients such as vitamin B12, selenium, phosphorus, calcium, protein, vitamin D. 100g of sardines contain 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 contain 2,113mg of Omega-3.
