However, for many people, especially the elderly, children or people who have difficulty eating fish, bones, and dried meat, it becomes a barrier. According to nutrition experts, choosing fish with few bones, soft meat but still rich in omega 3 is a solution that is both safe and optimizes nutritional value.
Salmon
Almost no small bones, soft, naturally fatty meat and rich in omega 3 fatty acids (EPA, DHA). Dr. Walter Willett, a nutritionist at Harvard School of Public Health (USA), said: "Omega 3 in salmon plays an important role in reducing inflammation, protecting cardiovascular system and supporting brain function, especially necessary for middle-aged and elderly people". Salmon is also easy to process, suitable for steaming, pan-frying or light grilling.
Tuna
This type of fish is highly rated for its omega 3 content but has fewer bones than small seafood. Bluefin tuna meat is soft and flavorful, suitable for people who need to supplement good fat. According to nutritionist Dr. Frank Hu (Harvard T.H. Chan School of Public Health), eating bluefin tuna in moderation helps improve blood fat and reduce the risk of cardiovascular disease, as long as it is not over-processed or fried with a lot of oil.
Sardines
Also classified as soft-fleshed fish, large bones that are easily separated, rich in omega 3 and vitamin D. In Europe, herring often appears on the menu of the elderly thanks to its ease of eating and high nutritional value. Nutritionist Dr. Sarah Berry (King's College London, UK) commented: "Herring provides natural omega 3 at a lower cost than salmon, suitable for maintaining a healthy diet for a long time.
In freshwater fish, basa fish and pangasius
Although the omega 3 content is not as high as fatty seafood, it has very few bones, soft meat, easy to eat and suitable for young children, the elderly or newcomers to fish. When combining a variety of types of fish in the week, consumers can still balance nutrition effectively.
Experts recommend that each person should eat fish rich in omega 3 from 2 to 3 meals per week, prioritizing simple preparations such as steaming, braising or grilling. Choosing the right type of fish not only helps meals to be safe and easy to eat, but is also a long-term investment for cardiovascular health and quality of life.
