5 Types of Sea Fish that are Mild in Flavor, Rich in Calcium and Omega-3

Seafood is a highly nutritious food that is beneficial for our health. Here are some delicious and readily available types of seafood that experts recommend consuming.

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Nutritional value of various types of seafood

Seafood is a healthy food that is good for your health. It contains many essential nutrients for the development of organs in the body. Seafood provides a lot of vitamin A, D, calcium, sodium, phosphorus, zinc, copper, iodine… In particular, fatty fish such as salmon, tuna, sardines… also contain a lot of omega-3.

A study published in the American Journal of Epidemiology found that supplementing with DHA – a type of omega-3 that promotes brain and eye development in young children. Pregnant women also supplement with DHA to enhance the brain and visual development of the fetus.

Meanwhile, fish is the type of food that is abundant in DHA. Pregnant women who eat fish 2-3 times a week have better cognition and a reduced risk of autism.

The abundant omega-3 in fish can also help improve depression. Studies have found that people with depression and anxiety often have low levels of omega-3 in their bodies.

Scientific evidence shows that people who regularly eat fish have more gray matter. Gray matter is responsible for memory consolidation and decision making. Regularly supplementing fish in meals is also a way to help the brain maintain activity and maintain agility in old age.

Some types of seafood that are good for your health

Salmon

Salmon is born in freshwater but migrates and grows in the sea. During the spawning season, they will swim upstream from the sea to the river and enter freshwater areas. Salmon meat contains abundant omega-3, which is beneficial for cardiovascular health. In addition, this type of fish also provides a lot of vitamin D, calcium, magnesium, which are good for bones and strengthen the immune system…

Salmon also provides a lot of protein and few calories. This is one of the healthy foods that is good for weight control.

Naturally caught salmon often has a more delicious flavor, higher levels of omega-3 and other vitamins, and less saturated fat compared to farmed fish. However, wild salmon has less production. Farmed salmon is more commonly available and is still a suitable choice for those who want to consume this type of fish.

Sardines

Sardines are small fish with a delicate body and high nutritional value. They usually live near coastal areas. Sardines contain a lot of protein, minerals, vitamins, and provide long-chain omega-3 that is beneficial for health.

Mackerel

Mackerel has very tender flesh, rich in protein, good calcium for bones and muscles. In addition, this type of fish also provides plenty of omega-3, vitamin A, D necessary for overall health.

Tuna

Tuna contains a high amount of monounsaturated and polyunsaturated fats, while saturated fat content is very low. This is one of the foods that are good for health, helping to prevent cardiovascular diseases, reduce the risk of complications such as stroke, heart pain, arrhythmia, atherosclerosis.

Mackerel

Mackerel is a type of fish that contains a lot of omega-3, protein, calcium, zinc, magnesium, phosphorus… In addition, it also provides a lot of vitamin B12 that is good for the heart. Calcium and vitamin D in mackerel help strengthen the stability of bones and teeth.

Frequently asked questions

Some great options include salmon, sardines, mackerel, herring, and anchovies. These fish are not only mild in flavor but also packed with nutrients, making them a healthy and delicious choice.

Calcium is essential for maintaining strong bones and teeth, while omega-3 fatty acids have been linked to a range of health benefits, including improved heart health, better brain function, and reduced inflammation in the body.

It is recommended to consume sea fish two to three times a week to maintain a healthy level of calcium and omega-3 fatty acids in your diet. This can vary depending on your personal health goals and dietary needs, so be sure to consult with a healthcare professional for personalized advice.

While sea fish are generally healthy, it’s important to be mindful of potential contaminants like mercury. Pregnant women, in particular, should avoid certain types of fish known to have higher mercury levels, such as swordfish and tuna. Variety and moderation are key to a healthy diet.

Yes, there are plant-based sources of both calcium and omega-3 fatty acids. For calcium, you can include dark leafy greens like spinach and kale, as well as calcium-fortified plant-based milk and tofu. For omega-3, good sources include walnuts, chia seeds, and flaxseeds. However, the omega-3 fatty acids from plant sources are not the same as those found in fish oil, so including a variety of sources is beneficial.
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