When it comes to protein-rich animal products, fish is considered one of the healthiest options. Fish is not only a great source of protein but also provides ample amounts of calcium, vitamins, minerals, and omega fatty acids. Many people assume that larger fish are more nutritious and hence, command a higher price. However, the higher price tag is often due to preference and convenience in preparation. Smaller fish with shorter life cycles are actually preferable as they are less likely to contain mercury and other heavy metals accumulated from the environment. Additionally, these small fish are often more nutritious and can be consumed whole, allowing for increased calcium absorption.
Here are five highly nutritious and affordable types of fish:
1. Silver Sprat (Cá dầu)
Silver sprat, also known as cá dầu cá mại, is a small fish that resembles the size of a finger and has silver scales. Due to its small size, it was once considered inferior and fed to pigs. Now, silver sprat is gaining popularity as it is mostly sourced from the wild rather than farms. This fish is rich in healthy fats and has a delicious flavor. You can typically find it for 60,000 to 80,000 VND per kilogram.
2. River Sprat (Cá rói)
River sprat, also known as cá chày sông, is a nutrient-dense fish that provides high-quality protein, iodine, and various vitamins and minerals. It is also rich in omega-3 fatty acids and is typically wild-caught, making it a healthy and affordable option at 60,000 to 80,000 VND.
3. Anchovy (Cá cơm)
Anchovies are small, slender, and transparent sea fish that inhabit the surface waters, making them easy to catch and less likely to be preserved with ure like deeper-water fish. They are rich in omega-3 fatty acids, vitamins, and minerals, and their soft bones can be eaten whole. With a short life cycle, anchovies have a lower risk of accumulating heavy metals, making them a safe choice.
4. Herring (Cá trích)
Herring is another small, oily sea fish that is comparable to salmon in terms of omega-3 content. In Vietnam, herring is relatively inexpensive, costing around 80,000 VND per kilogram. Experts consider herring to be a group of fatty fish with lower mercury levels than salmon.
5. Sardine (Cá mòi)
Sardines are found in both freshwater and seawater and are 100% wild-caught. They offer a high nutritional value, including various vitamins, calcium, and beneficial minerals like iron, zinc, and potassium. Sardines are also rich in omega fatty acids, making them excellent for brain and heart health. In Vietnam, sardines are readily available and more affordable than tuna or salmon. They are also an excellent source of vitamin D, beneficial for the bone health of older adults.
By incorporating these types of fish into your diet, you can enjoy delicious and nutritious meals while also benefiting from their affordability and low risk of heavy metal contamination.
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