Health & Life

Fish That Costs 1/5th of Salmon but Has Comparable Omega-3s and No Mercury Concerns: Buy This Before It Runs Out

This fish species is abundant in the seas of Vietnam, and it is considered a source of omega-3 that's just as good as salmon.

Administrator

5 May, 2024

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Omega-3 is an essential fatty acid that benefits the human body, supporting brain development. Salmon is a commonly known source of omega-3, with a single serving providing up to 2,150 mg of omega-3, along with high-quality protein and nutrients such as vitamin D, selenium, and vitamin B. However, salmon can be expensive, ranging from $400,000 to $600,000 per kilogram in Vietnam.

Herring fish in Vietnam are very cheap but rich in omega

A more affordable alternative in Vietnam is herring, which also contains a high amount of omega-3. A single serving of herring provides approximately 2,150 mg of omega-3. Herring caught by local fishermen in Vietnam costs between 40,000 and 50,000 VND per kilogram, while in cities, it can range from 80,000 to 100,000 VND. Compared to salmon, herring is significantly cheaper, costing only about 1/3 to 1/5 of the price of salmon.

Herring has lower mercury levels than salmon and can be prepared in various dishes suitable for Vietnamese cuisine

Herring is considered to have low mercury levels. Smaller herring can be eaten whole, including the bones, when stewed, providing an excellent source of calcium. Fatty fish such as salmon, tuna, and others generally have higher risks of mercury contamination. Mercury is a heavy metal that can be harmful to health, especially for children.

Herring is considered to have a lower risk of mercury contamination compared to salmon. Therefore, choosing herring is a smart option as a replacement for expensive salmon. Of course, it’s not necessary to give up salmon entirely, but combining and alternating both options can be beneficial for your budget and nutrition.

Herring is also used worldwide to produce omega fish oil supplements.

Omega-3 is a beneficial fatty acid that helps reduce the risk of cardiovascular diseases. Omega-3 helps lower triglycerides, raise good cholesterol, and prevent strokes and blood clots by inhibiting plaque buildup in arteries.

Herring can be prepared in many delicious dishes

Herring can be prepared in various dishes that align with Vietnamese culinary preferences

Compared to salmon, herring can be prepared in many dishes that are popular in Vietnamese cuisine, such as herring salad, stewed herring, grilled herring, herring in tomato sauce, and crispy fried herring. Salmon is often consumed on weekends or in special dishes, and its preparations sometimes do not suit the preferences of many Vietnamese people.

Thus, herring is more convenient for everyday meals and meets the dietary habits of both adults and children.

Herring has additional health benefits

In addition to its richness in omega-3 and low mercury levels, herring offers various health benefits:

Herring provides protein

Herring is high in protein and low in calories, making it an excellent choice for weight loss diets.

Herring is rich in antioxidants and vitamins

Herring contains a wealth of potent antioxidants, particularly vitamin E and selenium, which neutralize free radicals and reduce their damaging effects, preventing aging. Herring is also an excellent source of vitamin D, reducing the risk of severe illnesses like cancer and heart disease. Additionally, herring contains other vitamins and minerals such as vitamin B12, vitamin B3, phosphorus, potassium, and more.

Herring is rich in iron, preventing anemia

Anemia is a common condition in women, children, and the elderly in Vietnam. Consuming herring, which is high in iron, can help increase blood production in the body.

Herring improves brain health

The omega-3 fatty acids EPA and DHA found in herring are essential nutrients for enhancing memory, reducing stress, and improving mood. The vitamin B12 in herring is also crucial for a healthy nervous system.

Herring provides calcium for strong bones

Herring is a good source of vitamin D and calcium, both of which are essential for bone health. Incorporating herring into your diet can help prevent muscle and bone loss in older adults.

Herring may not be a luxurious fish, but it offers significant nutritional value, making it an excellent choice for family meals. It is particularly beneficial for individuals with young children who require omega-3 intake.

Frequently asked questions

Omega-3 is an essential fatty acid that offers numerous health benefits for the human body, particularly for brain development and cardiovascular health. It helps lower triglycerides, raise good cholesterol, and prevent strokes and blood clots by reducing plaque buildup in arteries.

A single serving of salmon provides up to 2,150 mg of omega-3. Herring offers approximately the same amount, with slightly lower levels, providing around 2,100-2,150 mg of omega-3 per serving.

The cost of salmon in Vietnam ranges from $400,000 to $600,000 per kilogram, making it a pricey option for locals. This is due to various factors, including import taxes, transportation costs, and the high global demand for salmon.

Herring is a more affordable and accessible option in Vietnam. Locally caught herring costs between 40,000 and 50,000 VND per kilogram, while city prices range from 80,000 to 100,000 VND. It provides a similar amount of Omega-3 to salmon.

Yes, herring typically has lower mercury levels than salmon. Smaller herring can be safely consumed whole, including the bones, which provides a good source of calcium. Fatty fish like salmon and tuna are generally at higher risk of mercury contamination.

Herring offers a more economical option without compromising on omega-3 content. It has lower mercury levels, is versatile in Vietnamese cuisine, and is a fantastic source of protein, antioxidants, vitamins, and minerals. It’s especially beneficial for families with young children due to its nutritional profile.

Herring is a nutrient-dense fish offering multiple health benefits. It’s high in protein and low in calories, making it ideal for weight loss. Herring is rich in antioxidants, particularly vitamin E, selenium, and vitamin D, which have anti-aging effects and reduce the risk of serious illnesses. Additionally, herring provides calcium, iron, and omega-3 fatty acids EPA and DHA, which support bone health, enhance memory, prevent anemia, reduce stress, and promote a healthy nervous system.

Herring is incredibly versatile and can be prepared in various dishes that align with Vietnamese culinary preferences. Popular options include herring salad, stewed herring, grilled herring, herring in tomato sauce, and crispy fried herring. It’s a convenient choice for everyday meals and suits the dietary habits of both adults and children.