Healthy sea fish to buy when going to the market

Why should you eat fish regularly?

Nutritionists often recommend that we eat fish at least twice a week, especially fish rich in omega-3 fatty acids. The reason is that fish is a food with high nutritional value. It is a valuable source of protein, full of essential amino acids, rich in vitamins A, D, and healthy fats. Fish meat is delicious, easy to cook, easy to digest and easy to absorb.

According to nutritionist Dr. Tran Thi Bich Nga, the Health & Life newspaper reported that omega-3 is a particularly important nutrient for the body and brain. The brain uses omega-3 to build brain cells and nerve cells, reducing symptoms of anxiety and depression and reducing the risk of age-related memory problems.

Fish is also a great food for the cardiovascular system. Omega-3 in fish helps reduce triglyceride levels in the blood and reduce blood vessel blockage.

Research shows that people who eat fish regularly have a lower risk of heart attacks, strokes and death from heart disease. Fish is also one of the best sources of vitamin D, an important nutrient that is often deficient.

Sea fish is very good for health

Healthy sea fish to buy

Tuna

Fresh tuna or canned tuna still retains its delicious taste and nutritional value. 100g of tuna contains 184 calories, 30g of protein, 10mg of calcium, 64mg of magnesium and vitamins A, B, B6, B12... preventing atherosclerosis, preventing iron deficiency anemia. In addition, tuna is low in fat but rich in protein and DHA, which can balance the necessary nutrients for the body, promote brain cell regeneration, and improve memory.

Herring

Herring is long and slender, with few scales, a lot of meat, and little fishy taste. According to experts, this is a very nutritious fish, also known as "fatty fish" because the oil in herring contains a lot of Omega 3 fatty acids that are good for the brain. This type of fish is often smoked and packaged to preserve for a long time without losing its nutritional value.

Anchovies

Anchovies are small, slender fish found near coastal areas. Despite their small size, anchovies are very nutritious. They are high in protein, minerals and vitamins such as A and D and are a good source of long-chain omega-3 fatty acids.

Catfish

Catfish can live in both fresh and salt water. They are a good source of omega-3 fatty acids, which are good for the brain, heart, immune system, and eyes. Catfish are also a good source of vitamin B12, which helps the body make DNA and keep blood cells functioning properly.

Sardines

Sardines are a type of fish rich in omega-3 fatty acids, protein, calcium, magnesium, phosphorus, zinc, etc. This type of fish also contains a lot of vitamin B12 which is good for the heart and provides energy for the body. In addition to calcium, they also have a large amount of vitamin D which is essential for healthy bones.

Cod

Cod has white flesh, mild flavor, provides phosphorus, niacin and vitamin B12. In 100g of cod there is 1 gram of fat, 15-20g of protein, 90 calories. In addition, cod also has vitamins A, C, calcium and many other minerals and vitamins such as E, D. Scientists have formulated nutrients in cod into medicinal herbs. People with arthritis using oil extracted from cod liver will reduce degeneration of cartilage joints.

Additionally, the selenium, vitamin B12, and vitamin D in cod may reduce the risk of colon cancer.

Mackerel

Mackerel is not only rich in monounsaturated and polyunsaturated fatty acids but also low in saturated fat. Therefore, eating this fish helps reduce the risk of heart complications such as stroke, atherosclerosis, heart attack and arrhythmia.

It also helps regulate blood sugar levels and reduce visceral fat. Mackerel also contains anti-inflammatory compounds that help reduce joint pain and muscle stiffness in people with rheumatoid arthritis.

Above are the types of sea fish that are good for health, women should often buy these types of fish.

According to VTC News