Sardines
Sardines, or ca com in Vietnamese, are small, oily fish commonly found in saltwater regions, abundant in most coastal areas from the North to the South of Vietnam. When at the market, keep an eye out for these little fish as they are a nutritious and delicious treat. Sardines are packed with omega-3 fatty acids, protein, vitamins, and minerals, offering a plethora of health benefits.
According to the United States Department of Agriculture, sardines are an excellent source of heart-healthy fats and cholesterol. Additionally, the Food and Drug Administration (FDA) listed sardines as one of the best fish to consume due to their short lifespan, reducing the risk of toxin accumulation.
Sardines are small fish that thrive in saltwater environments, commonly found in coastal regions across Vietnam.
Herring
Herring, or ca moi, is another nutritious catch you should not pass up at the market. With its delicate, silver-white flesh and small bones, some may be put off by the latter, but herring is an excellent source of calcium, providing more of this mineral than milk. In fact, 85 grams of herring contains 325mg of calcium, compared to 276mg in the same amount of milk.
Herring is also a great source of vitamin D and DHA, beneficial for immune health and pregnant women. So, don’t hesitate to pick up some herring on your next shopping trip!
Herring, with its delicate flesh, is a nutritious catch readily available in Vietnamese markets.
Mackerel
Mackerel, known as ca ho, boasts a silvery-white body with a dark, dusky back and tender, sweet flesh. While it may be leaner than other fish, mackerel is an excellent source of omega-3 fatty acids, which are essential for a healthy body. It is a popular choice in countries like Japan, Korea, and China, often enjoyed grilled or raw.
Mackerel is primarily found in deeper waters and is typically wild-caught. With its lower price point compared to salmon or tuna, mackerel is an economical choice and is rarely farmed.
Swordfish
Swordfish, or ca thu dao, is an exceptional source of fatty acids, particularly DHA, and unsaturated fats. These nutrients are highly beneficial for brain development, especially in children. Swordfish is typically wild-caught and abundant in the waters of Japan, China, and Vietnam, making it a safe and sustainable choice for households.
Sea Bass
Sea bass, or ca doi, is a familiar fish in Vietnamese cuisine, often found in brackish waters near coastal areas and large river mouths. In traditional medicine, sea bass is believed to aid digestion, improve intestinal function, and support the treatment of chronic colon diseases.
Sea bass is especially beneficial for the elderly, the infirm, and those recovering from illness. Including sea bass in your diet can help boost overall health and aid in recovery.
4 Types of Surprisingly Nutritious Foods That Contain High Levels of Mercury: Especially the First Type
“These particular fish varieties are known to have high mercury levels, so it’s best to avoid purchasing them frequently as it may pose potential health risks. It is recommended to be cautious and limit your consumption of these fish to stay safe and healthy.”
“5 Types of Fish You Should Always Buy at the Market: Wild-caught fish with sweet flesh, minimal bones, and exceptional health benefits.”
These are the types of fish that are predominantly wild-caught and rarely farmed, offering superior nutritional value and an array of health benefits.
The Ultimate Superfood: Uncovering the Surprising Benefits of a Nutritious Fish
In traditional medicine, this fish is believed to be a panacea for a range of ailments. It is said to be especially beneficial for those suffering from headaches, dizziness, phlegm, high blood pressure, joint pain, kidney problems, poor digestion, and swelling in the limbs.
5 Types of Fish That Are as Nutritious as Ginseng and Bird’s Nest, Priced Under $4.5/pound
These fish are not only delicious and easy to cook but also packed with omega-3, protein, and minerals, making them a superb choice for families seeking nutritious meals without breaking the bank.
“A Mighty Little Fish: Tender, Rich in Flavor and 3 Times More Calcium Than Milk – Delicious Fried or Braised.”
“Not all large and expensive fish are the most nutritious. A smaller, more affordable fish has been highly regarded by American media for its high content of omega-3 fatty acids and calcium.”
