It’s the season for herring in January. Vietnamese fishermen are having a plentiful harvest of herring in the Vietnamese sea. Compared to many other types of fish, herring is relatively inexpensive, costing around 100,000 VND at local markets. Herring is an excellent source of omega-3, known for its benefits in enhancing vision and brain health.
When it comes to omega-3, salmon is often the first fish that comes to mind. Salmon is renowned for its high omega-3 content, providing up to 2,150 mg of omega-3 per serving, along with high-quality protein and other essential nutrients such as vitamin D, selenium, and B vitamins.
However, salmon can be quite expensive, while herring offers a more affordable alternative with equally impressive omega-3 levels. A serving of herring provides approximately 2,150 mg of omega-3. Additionally, purchasing herring from local markets ensures fresh and delicious Vietnamese herring, eliminating the need for long-term preservation concerns.
Vietnamese Seas Are in the Midst of Herring Harvest Season
Herring: A Leaner, Less Mercury-Laden Fatty Fish Alternative?
While fatty fish like salmon, tuna, and mackerel are often associated with potential mercury contamination, herring, belonging to the same category, contains significantly lower levels of this toxic metal. Mercury is known to cause neurological damage and harm to the brain. Once ingested, mercury has a long half-life, gradually accumulating in the body over time.
Herring is considered a smarter choice due to its lower mercury risk profile compared to other fatty fish options. While salmon is a nutritional powerhouse, incorporating herring into your diet can be a cost-effective way to ensure a healthy intake of omega-3. Of course, you don’t have to give up salmon entirely, but for a more economical and equally nutritious option, consider making herring a regular part of your meals.
Omega-3 is a beneficial fatty acid that reduces the risk of cardiovascular disease. It helps lower neutral fat levels, increase good cholesterol, and prevent strokes caused by arterial plaque buildup and blood clots.
Versatile Herring: A Perfect Fit for Vietnamese Palates and Cuisine
Herring has thinner fillets and less meat compared to salmon, but it aligns beautifully with typical Vietnamese taste preferences. Herring can be prepared in a variety of delicious ways, including Vietnamese specialties such as herring salad (“gỏi cá trích”), braised herring (“cá trích kho”), grilled herring (“cá trích nướng”), herring in tomato sauce (“cá trích sốt cà chua”), and crispy fried herring (“cá trích chiên giòn”). This makes it an excellent choice for family meals and caters to the dietary preferences of both adults and children.
Herring: Abundant in Omega-3 and Lower in Mercury Concerns
Herring’s Additional Health Benefits
In addition to being a rich source of omega-3 and having lower mercury levels, herring boasts several other health advantages:
Herring as a Superior Protein Source
Like other types of fish, herring is an excellent source of protein and is low in calories, making it ideal for weight loss and weight management diets. Incorporating herring into your diet provides a superior source of protein compared to other meat sources.
Abundant in Antioxidants and Vitamins
Herring is packed with powerful antioxidants, especially vitamin E and selenium, which neutralize free radicals, reducing their harmful effects and slowing down the aging process. It is also an excellent source of vitamin D, which lowers the risk of developing critical illnesses such as cancer and heart disease. Additionally, herring contains a host of other vitamins and minerals, including vitamin B12, vitamin B3, phosphorus, and potassium.
Iron-Rich Herring: Fighting Anemia
Anemia is still prevalent among women, children, and the elderly in Vietnam. Herring, being a rich source of iron, helps boost red blood cell production in the body, effectively combating anemia.
Brain-Boosting Benefits of Herring
The omega-3 fatty acids EPA and DHA found in herring are essential for improving memory, reducing stress, and enhancing mood. Additionally, the vitamin B12 content in herring provides valuable support for the human nervous system.
Calcium-Rich Herring for Stronger Bones
Herring is an excellent source of vitamin D and calcium, two critical nutrients for maintaining strong and healthy bones. Consuming herring can help reverse muscle and bone loss in older adults.
With herring in season, don’t miss out on adding this nutritious and delicious fish to your family’s meals.
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