Protein plays a central role in muscle building, maintaining energy and supporting metabolism. Among animal protein sources, fish is highly appreciated for being easy to digest, low in saturated fat and rich in omega-3 fatty acids beneficial for the heart. Many nutrition studies show that putting fish in the weekly diet helps improve cardiovascular health, muscle and bone and reduce the risk of chronic inflammation.
According to Jonathan Purtell, a certified nutritionist (Registered Dietitian Nutritionist, USA), fish is a complete source of protein, providing enough essential amino acids that the body cannot synthesize itself. “Choosing the right type of fish and eating it in the right amount helps optimize benefits for muscles, bones and joints and the cardiovascular system,” he said.
Fish is rich in protein and beneficial for muscles and heart.
Among the popular fish, tuna ranks first in protein content, providing about 21.7 grams of protein per serving of 3 ounces (about 100 grams) of light canned tuna. Tuna also contains potassium, calcium, B vitamins, phosphorus and selenium, which help prevent anemia and support heart function. However, experts recommend prioritizing light canned tuna because the content of mercury is lower.
Salmon is also a prominent choice as it is rich in protein (about 17 - 19 grams per serving) and rich in omega-3 fatty acids, which help reduce inflammation and protect cardiovascular system. Salmon is also a natural source of vitamin D, necessary for strong bones.
Hemibagrus provides about 16.5 grams of protein per serving, and is rich in micronutrients. Some studies show that Hemibagrus can support blood sugar control by improving insulin sensitivity, but it is necessary to eat in moderation because the content of mercury is not low.
The group of white meat fish such as cod, black-dipped cod and sardines provides 13.9 to 15.1 grams of protein per serving, low in fat and easy to process. This is also a group of fish that is considered safe for children and pregnant women.
Carp (snapper) contains about 17.4 grams of protein and many unsaturated fatty acids, which are beneficial for the heart. Tuna stands out thanks to omega-3s, which help reduce the risk of heart disease and stroke, although king tuna should be avoided due to the high risk of mercury.
In addition, baby sharks, tilapia, mahi-mahi, freshwater salmon, catfish and sardines all provide a significant amount of protein, ranging from 12.9 to more than 22 grams per serving. Many of these types are also rich in B vitamins, phosphorus, potassium and selenium, micronutrients necessary for muscles and energy metabolism.
Choosing safe fish and balanced portions
According to Jonathan Purtell, in addition to protein content, food safety factors are also very important. Consumers should prioritize fish with low mercury content, especially for children, pregnant women or breastfeeding women. Eating fish for two to three meals a week, combined with a variety of types, helps take advantage of nutritional benefits while still reducing the risk of heavy metal accumulation.
Besides fish, a balanced diet still needs to supplement protein from milk, lean meat, beans, nuts and soybeans to ensure adequate nutrients. This diversity helps the body absorb protein more effectively, supports maintaining muscle mass and protects cardiovascular health for a long time.
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