The top 4 fish chosen by experts for health

Fish is a food ingredient that contains numerous nutrients such as omega-3, protein, vitamins, and minerals. Among them, choosing nutritionally excellent fish to include in your diet can provide significant health benefits. Professional nutritionists from Fox News in the United States have identified four types of fish with high nutritional density and good absorption rates. What are they?

 

◇Salmon

A half portion of salmon (70g) contains 900mg of omega-3, which can meet the recommended intake of omega-3. The U.S. Food and Drug Administration (FDA) recommends consuming 500mg to 3g of omega-3 daily. Omega-3 is a beneficial unsaturated fatty acid for cardiovascular and brain health, and the omega-3 in salmon, such as EPA and DHA, is in a form that is highly absorbable by the body. Salmon contains approximately 21g of protein per 100g, which is comparable to the protein content of chicken breast (23g per 100g), a typical protein source. Additionally, salmon contains

▲Selenium, an antioxidant component

Vitamin B12 essential for nerve and vascular health

Vitamin D that improves bone health

 

Sardine

Sardines, a type of fish eaten with bones, are rich in calcium and vitamin D, which strengthen bones. They contain about 25g of protein per 100g, making them a high-protein fish that is good for muscle and bone health. They also contain omega-3 fatty acids, which are beneficial for heart, brain, and joint health, as well as taurine, which improves liver function and helps recover from fatigue. The various nutrients contained in sardines work synergistically to help prevent diabetes.

 

Flatfish

Flatfish is a high-protein, low-fat, low-calorie fish that is tender and easy to digest, making it suitable not only for healthy people but also for diabetics and the elderly to consume without burden. The flatfish contains 103 kcal per 100g, with 1.7g of fat and 20.44g of protein.

Flatfish

Vitamin B6 that helps strengthen immunity

Selenium that prevents cell damage

▲A good source of essential minerals such as bones and blood, which are vital for body composition.

 

Red Snapper

The dome, also called domi, is a fish caught along the coast of Korea during the winter season, with the common sea bream and the black sea bream being the representative species. The sea bream is rich in potassium, which is beneficial for improving blood pressure and vascular health, and it is also a good source of protein and vitamin B1.

High-quality amino acids are balanced appropriately, resulting in high nutrient absorption in the body and a high taurine content, which provides preventive effects against various cardiovascular diseases. It contains less fat and oil, reducing fishy smell, and has relatively lower calories.

 

Source: Health Chosun