Sardines
Sardines are one of the most prominent types of fish in terms of calcium content. Thanks to their small size, the bones of the sardine are soft and easy to eat, especially when cooked thoroughly or in boxes.
According to nutrition experts, sardines are rich in omega-3, vitamin D and calcium - a trio of important nutrients that help maintain bone density. Experts assess that this is a type of fish with low mercury and suitable for regular supplementation in the diet.
Anchovies
Anchovies are a familiar dish in Vietnamese family meals. After being crispy or braised until soft, the fish bones almost dissolve when chewed, so eaters can use the whole fish.
Anchovies are rich in calcium, protein and omega-3 fatty acids. This type of fish also contains many minerals such as selenium and iron, which support cardiovascular health and the immune system.
Small herring
Small herring is also a nutritious choice with soft bones that are easy to eat after braising or steaming. This is a popular fish in many Nordic and Asian countries.
Small fish that can eat bones such as herring or sardines help increase natural calcium without being too dependent on supplements.
Experts recommend eating fish 2-3 times a week to supplement nutrients for the body. However, it is necessary to limit processing it too salty or frying it in a lot of oil to avoid affecting cardiovascular health.
