Salmon is superior in omega-3 content and cardiovascular benefits
According to verywell Health, salmon is a rich source of omega-3 fatty acids, with about 1.83 grams per serving, while tuna contains only 0.1 grams. Omega-3 is an essential nutrient that the body cannot synthesize on its own, playing an important role in protecting the cardiovascular system, supporting the brain and reducing inflammation.
Experts say that omega-3 consists of three main types: ALA, EPA and DHA. In particular, EPA and DHA, mainly found in salmon and fatty seafood, help reduce the risk of heart disease, improve blood vessel function and support brain health.
Only a 3-ounce serving of salmon (about 85g) can provide more than the daily omega-3 requirement, said nutritionist Karina Tolentino, RD, at verywell Health (USA).
Omega-3 helps maintain stable blood pressure, reduce inflammation and support brain development, which is especially important for pregnant women, says Karina Tolentino.
Tuna is low in omega-3 but rich in protein, should pay attention to mercury
Although not rich in omega-3 like salmon, tuna is still a source of lean protein, low in calories and suitable for dieters. However, tuna, especially fresh fish, can contain high mercury content, making consumers cautious when using it regularly.
Research by the US Environmental Protection Agency (EPA) shows that fresh tuna contains about 340 μg/kg of mercury, nearly 20 times higher than raised salmon (18.1 μg/kg). Therefore, pregnant women and young children are advised to limit eating fresh tuna, instead they can choose salmon or sardines, which are both safe and rich in omega-3.
According to nutritionist Rachael Zimlich, BSN, RN, author of the article, Sananh, herring or mackerel all bring more omega-3 than tuna. However, tuna is still a flexible choice, easy to prepare and has a lower price".
Vegetarians or those who are less likely to consume seafood can also supplement plant-based omega-3s such as chia seeds, walnuts or flaxseed oil. This is a natural source of ALA that helps improve cardiovascular health and reduce mild inflammation.
