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.
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