Shopping tips: Choose 3 types of nutritious fish for the elderly, easy to prepare and delicious

Scientific diet for old age

To keep parents and grandparents healthy and alert, diet is the most important factor. Instead of focusing only on lean meat or low-fat chicken, the elderly should add to their menu 3 familiar but nutritious fish: loach, grass carp and grouper/sea bass.

Not only are these 3 types of fish easy to buy at the market at affordable prices, they also contain a lot of DHA and high-quality protein, which helps protect brain cells, enhance memory, and are easy to chew and digest, suitable for the elderly with weak teeth or poor digestive systems.

Nutritionists recommend: Eating alternately twice a week will support brain health and improve appetite for the elderly.

Why are these 3 types of fish called "golden meat"?

• Loach: contains up to 1.9g DHA in 100g of meat, much higher than regular fish. Bones are soft like cartilage, easy to chew and swallow, helping to improve memory and reflexes.

• Grass carp: rich in protein, less fat than eggs, helps maintain energy and fight fatigue, cheap and easy to prepare

• Cgrouper/sea bass: soft meat, few bones, easy to digest, rich in zinc helps the elderly maintain appetite, especially on days when the weather changes.

Secrets to choosing fresh fish

• Loach: choose live fish, swim well, smooth skin.
• Grass carp: clear eyes, bright red gills.
• Grouper: shiny scales, elastic body, not sticky.

Delicious food suggestions for the elderly

• Stir-fried loach: Rub with salt to remove slime, fry until golden brown and then stir-fry with ginger and garlic. The fish meat is fragrant and sweet, the bones are soft and easy to chew.
• Braised grass carp: lightly fry with ginger slices to prevent sticking, then braise with soy sauce and cooking wine until soft, with few small bones, very tasty with rice.
• Pan-fried grouper: Marinate with lemon juice and ginger to remove fishy smell, pan-fry until golden brown, meat is soft, sweet, easy to digest.

Conclude

With just 3 types of “golden meat” and simple preparation, you can bring delicious, nutritious and safe meals to your parents and grandparents. A small menu but brings great benefits for health and longevity.