Health & Life

5 Types of Fish You Should Buy at the Market for Their Rich Nutritional Benefits

Fish is a familiar and recommended food source that should be included in our diet on a weekly basis. In particular, experts advise incorporating more of these types of fish into our meals.

Administrator

22 February, 2024

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What are the benefits of eating fish regularly?

According to nutrition experts, we should eat fish at least twice a week, especially types of fish that are rich in omega-3 fatty acids. The reason is that fish is a high-nutrient food. It is also a valuable source of protein, containing essential amino acids, and is rich in vitamins A, D, and healthy fats. Fish meat is delicious, easy to cook, easy to digest, and easy to absorb.

Omega-3 is a particularly important nutrient for the body and the brain. The brain uses omega-3 to build brain cells and nerve cells, reduce symptoms of anxiety and depression, and reduce the risk of memory problems due to aging.

For the cardiovascular system, fish is also a very good food. Due to its high omega-3 content, fish helps reduce triglyceride levels and reduce clogged blood vessels.

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

5 nutritious fish to buy

Tuna

Not only is it rich in monounsaturated fatty acids and polyunsaturated fatty acids, tuna also has low saturated fat content. Therefore, eating this type of fish helps reduce the risk of cardiovascular complications such as stroke, atherosclerosis, heart pain, and arrhythmias.

In addition, it helps regulate blood sugar levels and reduce visceral fat. Due to the presence of anti-inflammatory compounds, tuna helps reduce joint pain and stiffness in people with low-grade inflammation.

Wild-caught salmon

Nutritionist Amy Goodson reveals that wild-caught salmon is the number one fish for the heart because of all its nutritional benefits.

Wild-caught salmon has fewer pollutants, including mercury and lead. Not only does it contain high-quality protein and nutrients such as vitamin D, B6, B12, selenium, phosphorus, and potassium, it also contains over 1,500mg of omega-3 per serving.

Although farmed salmon is not as good as wild-caught salmon, it is still very good for health benefits.

Sardines

Sardines are small fish, slender, and live near coastal areas. Despite their small size, sardines are very nutritious. This fish contains a lot of protein, minerals, and vitamins such as A and D, and is a source of long-chain omega-3 fatty acids that are beneficial to the body.

Mackerel

Fresh or canned mackerel is on many superfood lists. This fish contains nearly 1,200mg of omega-3 fatty acids per serving and is one of the very few natural foods that have a high content of vitamin D. It is also one of the very few natural foods that have a high calcium content, accounting for 33% of daily needs per serving.

Trout

Trout is the main food of the Northern European diet. It has a higher omega-3 content than sardines, salmon, and tuna. It is also an excellent source of vitamin D and selenium.

Frequently asked questions

Fish is a great source of high-quality protein and vitamins such as D and B2. Certain types of fish are also rich in healthy fats like omega-3 fatty acids, which are essential for brain and heart health.

The 5 types of fish that offer a wide range of nutritional benefits are salmon, sardines, mackerel, tuna, and cod. These fish are rich in omega-3 fatty acids, vitamins, and minerals, making them a healthy addition to any diet.

Salmon is often labeled as a superfood due to its high content of omega-3 fatty acids, which are known for their anti-inflammatory properties. It is also a good source of protein, vitamins B and D, and minerals like selenium and phosphorus.

Sardines are small, oily fish that are packed with nutrition. They are an excellent source of vitamin B12, which is crucial for maintaining healthy nerve and blood cells. Sardines also contain a good amount of calcium and other minerals.

Mackerel is a fatty fish that is rich in heart-healthy omega-3 fats. It also provides a good amount of selenium, a mineral with powerful antioxidant properties. Mackerel is a great choice for those looking to improve their heart health and overall well-being.

Tuna is a lean source of high-quality protein and is particularly rich in vitamin B3, which is important for energy production and healthy skin. It also contains a good amount of selenium and phosphorus.

Cod is a type of white fish that is low in fat and calories, making it a great choice for those watching their weight. It is an excellent source of high-quality protein and contains a good amount of heart-healthy omega-3 fatty acids.