The type of fish mentioned is the barramundi. Barramundi is a fish abundant in the waters of Vietnam. Barramundi is rich in omega-3, a type of good fat for the heart. Omega-3 is a type of fatty acid with anti-inflammatory properties that the body cannot produce on its own. Omega-3 has been proven by many studies to help reduce bad cholesterol levels and increase beneficial cholesterol levels in the body, thereby reducing the risk of cardiovascular issues.
According to the recommendations from the United States, each person should supplement at least 250mg of omega-3 fatty acids EPA/DHA per day. EPA and DHA are the most biologically active forms of omega-3 and are mainly found in fatty fish.
Meanwhile, barramundi is a fish that is very rich in omega-3, with 1,729 mg of omega-3 per 100g. According to information from the Cleveland Clinic, the amount of omega-3 in barramundi is higher than that in salmon or tuna.
Barramundi is also rich in antioxidants
Barramundi is not only rich in omega-3 but also contains many antioxidants, especially selenium and vitamin E. These two substances play an important role in the immune system and help reduce damage caused by free radicals to the body’s tissues. Just 100g of barramundi provides 52% of the recommended daily selenium intake.
Barramundi is rich in vitamin D
Barramundi is also a plentiful source of vitamin D, with 100g of barramundi containing enough vitamin D to meet 41.8% of the recommended daily intake. Vitamin D helps enhance calcium absorption. Vitamin D is not only essential for the musculoskeletal system but also helps reduce the risk of serious diseases such as cancer and cardiovascular issues.
Barramundi helps lower blood pressure
A study published in Molecular Nutrition & Food Research in 2016 showed that barramundi increases the production of nitric oxide to help relax blood vessels, promote blood circulation, and consequently reduce blood pressure. In order to conduct the study, the participants were divided into two groups, with one group consuming barramundi five times a week for four consecutive weeks and the other group consuming chicken meat. The results showed that the level of nitric oxide in the blood of those who consumed barramundi was higher than those who consumed chicken.
Barramundi is good for the brain
Barramundi contains a range of B vitamins, including B12, B3, B6, B2, B1, B5, and B9 (folate). Among them, the most impressive is the vitamin B12 content. Just 100g of barramundi can provide 228% of the recommended daily intake of vitamin B12.
Vitamin B plays a crucial role in maintaining brain health. B vitamins such as B6, B12, and B9 help the body produce and regulate neurotransmitters, such as serotonin, dopamine, and epinephrine.
Vitamin B12 and B9 are important for maintaining the integrity of myelin, a protective layer around nerve cells that helps enhance efficient nerve signal transmission. Vitamin B deficiency can cause various brain issues, including cognitive decline and even depression.
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