While salmon is often the first fish that comes to mind when we think of DHA, an essential nutrient for brain health, there’s a surprising fact that most people don’t realize: salmon is not the king of DHA.
What is DHA and Why is it So Important?
DHA (Docosahexaenoic acid) is a type of omega-3 fatty acid that plays a crucial role in:
- Brain and vision development, especially in fetuses, young children, and the elderly.
- Improving memory, increasing focus, and supporting cognitive health.
- Protecting cardiovascular health by reducing cholesterol and blood pressure.
Given its importance, DHA is often added to milk, supplements, and functional foods. However, instead of spending a fortune on synthetic pills, you can naturally boost your DHA intake by consuming fish, and surprisingly, an affordable type of fish.
Top 3 DHA-Rich Fish – Salmon Ranks 3rd
3rd Place: Salmon – 1.2g DHA/100g
There’s no denying that salmon is a rich source of DHA and also provides ample protein, vitamin B, and iron. However:
- It can be expensive and not affordable for all families.
- Most salmon in Vietnam is frozen or imported, costing around 300,000 – 500,000 VND/kg.
Nonetheless, if you can afford it, salmon is an excellent choice.
2nd Place: Herring – 1.5g DHA/100g
Herring may not be a common dish in Vietnamese cuisine, but it’s a favorite in Europe. With its high DHA content, herring offers:
- Anti-inflammatory properties that support bone and joint health.
- Versatility in preparation, including salads, pickled herring, grilling, and stewing.
The only downside is that it’s not easily found in traditional markets, mostly available in supermarkets or specialty stores.
1st Place: Anchovy – 1.6g DHA/100g
Surprisingly, anchovies, a small and affordable fish costing only 80,000 – 120,000 VND/kg, rank first in DHA content!
Benefits of Anchovies:
- Inexpensive and widely available, from rural markets to supermarkets.
- Easy to preserve and prepare: can be dried, made into fish sauce, simmered, or stewed.
- Rich in natural calcium, as the bones are edible, benefiting the elderly and children’s bone health.
Here are some delicious DHA-rich anchovy dishes:
- Sweet and savory simmered anchovies with a kick of pepper and fresh chili.
- Anchovies stewed with pineapple, a perfect combination of sweet and sour flavors.
- Crispy fried anchovies dipped in tangy tamarind sauce, a favorite among children.
Advice from Nutrition Experts
According to experts, obtaining DHA from natural food sources is always preferable to synthetic pills, as it provides a host of other micronutrients like iron, calcium, zinc, and vitamins A and D.
- It is recommended to eat fish at least 2-3 times per week, alternating between anchovies, mackerel, salmon, and herring.
- Keep preparations simple and avoid deep frying to retain the nutritional value.
While salmon may be luxurious, anchovies are the true DHA kings in the hearts of Vietnamese. Inexpensive, nutritious, and delicious, anchovies deserve a regular spot on your dinner table.
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The Ultimate Superfood: A Vietnamese Market Find
A hidden gem in the Vietnamese markets: a fish that boasts higher calcium content than milk and abundant omega-3 levels rivaling that of salmon, all at an incredibly affordable price.
This particular fish is a staple in Vietnam and for good reason. With its affordable price tag, this fish is a nutritious and healthy option, packed with calcium and omega fatty acids.
