4 types of fish rich in omega 3, which help control blood sugar, strengthen the heart and strengthen bones

These types of fish help prevent heart disease, diabetes, are good for bone health as well as provide many beneficial nutrients for the body.

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

This is an essential unsaturated fatty acid that the body cannot produce on its own, so many people are always looking for foods high in this nutrient to add to their diet. For men, the required daily intake of omega 3 is 1.6g and for women, the amount of omega 3 is 1.1g.

Many types of fish have been scientifically proven to contain large amounts of omega 3 and other nutrients that are beneficial to human health.

Pilchard

Sardines are one of the richest fish in omega 3 with 1,463g of omega 3 per serving (150g). Sardines in Vietnam are found in the sea and brackish waters of river mouths, most abundantly 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 heart disease. arrhythmia and stroke.

In addition, a 2021 study from the Open University of Catalonia in Spain found that regularly consuming sardines, specifically about twice a week, can 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 making bones stronger, reducing the risk of osteoporosis and preventing weak bones from breaking as you get older.

Mackerel

100g of mackerel contains 5.5g of omega 3, considered the type of fish that contains the most omega 3, more than salmon according to Healthline. This type of seafood is popular in coastal provinces and cities across the country.

The American Heart Association recommends eating at least 2 servings of fatty fish like mackerel each week because the rich amount of omega 3 in this fish is effective in reducing blood pressure and lowering cholesterol levels in the body.

A study published in the British Journal of Nutrition found that blood sugar levels decreased 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 growth.

Salmon

This type of 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 is farmed concentratedly 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 omega-3 fatty acid content. Healthy fats found in salmon can reduce dangerous complications of diabetes such as heart disease and stroke.

Along with that, according to the NIH, a serving of cooked red salmon provides 71% of the body's required daily value of vitamin D. Calcium is important for bone health, and may play an important role in fighting depression and supporting immunity.

Striped bass

Sea bass not only contains a lot of omega 3, sea bass is also known for its low calorie content, rich in vitamins, protein, protein, calcium, magnesium, iron... In Vietnam this fish is commonly raised in coastal brackish water areas. Thua Thien Hue beach and some freshwater areas in Thai Binh.

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

And yet, sea bass has also been proven to be good for bones because it has high levels of 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.