Vietnam has a type of common fish that is very good for the heart and brain.

Herring, a familiar seafood to Vietnamese people, is not only appealing for its taste but also known for its many outstanding nutritional values.

This is one of the richest sources of omega-3 fatty acids, along with a range of essential vitamins and minerals. Scientific studies have shown that herring not only improves cardiovascular health but also protects the brain, strengthens the immune system, and effectively reduces inflammation.

"A good friend" of the cardiovascular system.

Herring is a rich source of omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Research published in the journal...American Journal of Clinical NutritionStudies have shown that regular consumption of herring may help lower triglycerides.

This is a type of fat in the blood that reduces the risk of cardiovascular disease. Omega-3s in herring also help 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%.

The study also confirmed that omega-3s found in herring help improve overall cardiovascular health, lower blood pressure, and improve circulatory system function.

Boost brain health

DHA in herring plays a crucial role in maintaining and developing brain function. According to research from...NeurologyConsuming foods rich in DHA helps enhance cognitive abilities, improve memory, and reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.

Another study that tracked over 1,000 adults showed that those who regularly ate herring scored higher on tests of memory and concentration.

DHA also helps protect brain cells from damage caused by inflammation, thereby maintaining long-term neurological health.

Good for bones and joints

Herring is one of the best natural sources of vitamin D, an important vitamin that helps absorb calcium and protect bone health.

According to research fromThe Journal of Clinical Endocrinology & MetabolismVitamin D deficiency can lead to osteoporosis and increase the risk of fractures in older adults.

Herring, with its high vitamin D content, helps supplement calcium and strengthen bone density, which is especially beneficial for children and the elderly.

In addition, herring is rich in phosphorus and selenium, two essential minerals that support bone tissue regeneration and maintain joint health.

Boost immunity

The omega-3 fatty acids in herring are not only beneficial for cardiovascular health but also powerful anti-inflammatory agents. Research published in...Journal of Leukocyte BiologyStudies have shown that omega-3s can inhibit inflammatory responses 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...European Journal of NutritionSelenium helps protect the body from free radicals, strengthens the immune system, and reduces the risk of chronic diseases.

High-quality protein source

In addition to beneficial fats, herring is also a source of high-quality protein, essential for cell building and repair. Herring protein contains all the essential amino acids, helping to support muscle growth and improve skin and hair health.