Sardines
Sardines are an excellent source of omega-3 fatty acids, with 1.463g of omega-3 per serving (150g). They are particularly rich in EPA and DHA, which have been associated with a range of cardiovascular benefits, including reduced risk of heart disease, decreased inflammation, and improved blood vessel flexibility. Sardines also help lower the risk of arrhythmias and stroke.
Additionally, a 100g can of sardines typically contain 350mg of calcium, meeting 33% of the recommended daily intake for adults. Sardines are also a good source of vitamin D and protein, which are essential for bone health and can help prevent osteoporosis and bone fractures later in life.
3 Nutritious Fish Options
Mackerel
Mackerel is a fatty fish that boasts an impressive omega-3 content, with 5.5g of omega-3 per 100g serving. It is a popular seafood choice in coastal regions across the country. The American Heart Association recommends consuming at least two servings of fatty fish like mackerel per week due to its ability to lower blood pressure and cholesterol levels. Mackerel is also beneficial for bone health, as its vitamin D content aids in the absorption of calcium and phosphorus, which are crucial for bone development.
Salmon: A Healthy Choice
Salmon
Salmon is renowned for its high omega-3 content, with 4g of omega-3 per 100g serving. This fatty acid profile contributes to its anti-inflammatory properties and helps lower blood pressure and the risk of certain cancers. Salmon is also packed with vitamins and minerals, making it an excellent choice for cardiovascular health.
Salmon is particularly beneficial for individuals with type 2 diabetes due to its high omega-3 content. The healthy fats in salmon can help reduce the risk of dangerous diabetes complications, such as heart disease and stroke. Additionally, salmon is a great source of vitamin D, which is essential for bone health, mood regulation, and immune function.
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