Omega-3 rich fish is delicious, strengthens bones, is healthy for the heart, and controls blood sugar.

Omega-3 has long been known as a special nutrient necessary for the body with benefits such as strengthening cardiovascular health, improving eyesight, and preventing a number of dangerous diseases.

Family meals should regularly include fish dishes to supplement Omega-3 and other nutrients that are beneficial to the body.

This is an essential unsaturated fatty acid that the body cannot produce on its own, so many people are always looking for foods rich in this nutrient to add to their diet.

For men, the amount of Omega-3 needed to be consumed each day is 1.6g and for women, the amount of Omega 3 is 1.1g.

Many types of fish have been scientifically proven to contain high levels of Omega-3 and other nutrients that are beneficial to human health.

Sardines

Sardines are one of the richest fish in omega-3s with 1,463g of Omega-3 per serving (150g).

Sardines in Vietnam are found in the sea and brackish water of estuaries, most abundant in the Red River, Yen River, Thu Bon River...

Omega-3 fatty acids, especially EPA and DHA in sardines, have been shown to have many cardiovascular benefits such as reducing the risk of many cardiovascular diseases, reducing inflammation and improving the flexibility of blood vessels, reducing the risk of arrhythmia and stroke.

Additionally, a 2021 study from the Open University of Catalonia in Spain found that regularly consuming sardines, specifically about twice a week, may help prevent the risk of type 2 diabetes.

Along with that, according to American nutritionist Serena Poon, a can of sardines weighing about 100g contains 350mg of calcium (meeting 33% of the recommended calcium intake for adults).

Sardines are also rich in vitamin D and protein, which play an important role in helping strengthen bones, reducing the risk of osteoporosis and preventing weak bones as we age.

Mackerel

100g of mackerel contains 5.5g of Omega-3, considered the fish with the most omega 3, more than salmon according to Healthline. This is a popular seafood in coastal provinces across the country.

The American Heart Association recommends eating at least two servings of fatty fish like mackerel each week because the rich Omega-3 content in this fish has been shown to lower blood pressure and reduce cholesterol levels in the body.

A study published in the British Journal of Nutrition found that blood sugar levels dropped significantly after a meal of oily fish such as salmon, sardines, herring, anchovies and mackerel.

Along with that, this type of fish is also very good for bone health because vitamin D in mackerel will support the metabolism of calcium and phosphorus, which is essential to support bone development.

Salmon

This fish is already a famous food rich in Omega-3. 100g of salmon contains 4g of Omega-3 with many effects such as reducing inflammation, lowering blood pressure and reducing the risk of some cancers.

In Vietnam, salmon are raised in concentrated areas in Sapa, Dien Bien, Lao Cai, Son La, Ha Giang, Lam Dong...

Salmon has also been shown to be a great food for type 2 diabetes because of its high content of Omega-3 fatty acids. The healthy fats found in salmon can reduce dangerous complications of diabetes such as heart disease and stroke.

Plus, according to the NIH, a serving of cooked sockeye salmon provides 71 percent of your daily value of vitamin D.

This substance is important for bone health, and may also play an important role in fighting depression and supporting immunity.

Sea bass

Not only is sea bass rich in Omega-3, it is also known for being low in calories and rich in vitamins, protein, calcium, magnesium, iron, etc.

Fried sea bass - delicious and nutritious dish.

In Vietnam, this fish species is commonly raised in brackish coastal water of Thua Thien Hue and in some freshwater areas of Thai Binh.

It is the Omega-3 and Omega-6 fatty acids found in sea bass that help balance cholesterol levels. Thus, preventing atherosclerosis, obesity and coronary heart disease by reducing stress on the heart and arteries.

What's more, sea bass has also been shown to be good for bones because it contains selenium, zinc, calcium, magnesium, and other essential minerals that the body needs to protect bones.

Sea bass is also often considered a good choice for diabetics because this fish contains antioxidants and has anti-inflammatory properties, which are beneficial for diabetics.

Source: https://www.baogiaothong.vn/loai-ca-giau-omega-3-vua-an-ngon-lai-chac-xuong-khoe-tim-kiem-soat-duong-huyet-192240925143116566.htm