Omega-3 fatty acids in fish bring many benefits to brain, eye and cardiovascular health. In which, DHA plays an important role in the structure of nerve cell membranes and supports effective signal transmission in the body. In addition, EPA also contributes to supporting brain function and metabolic processes.
Therefore, supplementing omega-3 through diet, especially from fish, is very necessary.
Herring
Herring is a rich source of omega-3, with about 909 mg of EPA and 1,100 mg of DHA per 100 grams of fish. This type of fish is highly appreciated for supporting cardiovascular health.
Mackerel
Mackerel is small but contains high levels of omega-3. 100 grams of mackerel provides about 898 mg of EPA and 1,400 mg of DHA, and is also flavorful and easy to prepare.
Salmon
In 100 grams of salmon, there are about 862 mg of EPA and 1,100 mg of DHA. Whether fresh, frozen or canned salmon, they are all effective sources of omega-3 for the body.
Sardines
Sardines provide about 473 mg of EPA and 509 mg of DHA in 100 grams of fish. This type of fish is also rich in calcium, potassium, magnesium and zinc, which help fight inflammation and support cardiovascular health.
Tuna
In 100 grams of tuna, there are about 25 mg of EPA and 197 mg of DHA. Although the content is lower than some other types of fish, tuna is still a popular and convenient choice in daily meals.
