Vietnam has a popular fish that is very good for the heart and brain.
This is a cheap type of sea fish but contains a very abundant amount of DHA.
Herring, a familiar sea fish to Vietnamese people, is not only attractive for its flavor but also known for its many outstanding nutritional values.
This is one of the fish richest in omega-3 fatty acids, along with a series of essential vitamins and minerals. Scientific studies have shown that herring not only helps improve cardiovascular health but also has the effect of protecting the brain, strengthening the immune system and effectively reducing inflammation.
"Good friend" of the heart
Herring is a rich source of omega-3 fatty acids, especially DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The study was published in the journalAmerican Journal of Clinical NutritionIt has been shown that regular consumption of herring can help reduce triglycerides.
Herring is affordable but contains many important nutrients (Photo: Getty).
This is a type of fat in the blood, thereby reducing the risk of cardiovascular disease. Omega-3 in herring also helps reduce inflammation, soften blood vessel walls and prevent the formation of blood clots, thereby protecting the cardiovascular system from dangerous complications.
A 2018 study onJournal of the American Heart AssociationStudies show that consuming omega-3-rich fish like herring at least twice a week can reduce the risk of stroke by up to 16%.
Research also confirms that omega-3s found in herring help improve overall heart health, lower blood pressure and improve circulatory system function.
Boost brain health
DHA in herring plays an important role in maintaining and developing brain function. According to research fromNeurologyConsuming foods rich in DHA helps enhance cognitive ability, improve memory and reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.
Another study followed more than 1,000 adults and found that those who regularly ate herring scored higher on tests of memory and concentration.
DHA also protects brain cells from damage caused by inflammation, thereby maintaining sustainable neurological health.
Good for bones and joints
Herring is one of the richest natural food sources of vitamin D, an important vitamin that helps absorb calcium and protect strong bones.
According to research fromThe Journal of Clinical Endocrinology & Metabolism, vitamin D deficiency can lead to osteoporosis and increased risk of bone fractures in older adults.
Herring with high vitamin D content helps supplement calcium and increase bone density, especially beneficial for children and the elderly.
In addition, herring is also rich in phosphorus and selenium, two essential minerals that support bone tissue regeneration and maintain healthy joints.
Boost immunity
The omega-3 fatty acids in herring are not only heart-healthy, they're also powerful anti-inflammatory agents, according to research published inJournal of Leukocyte Biologyshows that omega-3 has the ability to inhibit inflammatory reactions in the body, reduce joint pain and improve symptoms of chronic inflammation.
Herring is also rich in selenium, a powerful antioxidant that helps boost the immune system. According to research fromEuropean Journal of NutritionSelenium helps protect the body from free radicals, boosts immune function and reduces the risk of chronic diseases.
High quality protein source
In addition to healthy fats, herring is also a source of high-quality protein, which is essential for building and repairing cells. Herring protein is full of essential amino acids, which help support muscle growth and improve skin and hair health.