Overlooked Fish Rich in Omega-3: Hidden Nutritional Gem Comparable to Salmon
There is a small fish that is rich in nutritional value but often goes unnoticed despite having the same omega-3 content as expensive salmon. This oversight has caused many people to miss out on a great source of nutrients essential for their health.
When most people think of omega-3s, they think of salmon, a fish known for its high levels of these essential fatty acids. However, there is a lesser-known, more affordable fish with omega-3 content that rivals salmon. According to Healthline, every 100 grams of salmon contains about 2,150mg of EPA and DHA, the main components of omega-3. This is the same amount found in an equivalent weight of herring.
Why is Omega-3 necessary for health?
Omega-3 is an important fatty acid indispensable for human health. Studies have shown that omega-3 fatty acids help boost brain function, improve vision, reduce inflammation, and prevent various health problems, including heart disease, cancer, and conditions such as diabetes. Alzheimer’s.
Omega-3 includes three main types: EPA, DHA and ALA. However, our bodies cannot produce these fats on their own, so we need to supplement them through food sources.
Herring: Benefits beyond Omega-3
In addition to being rich in omega-3, herring is also a source of many other valuable nutrients. According to Healthline, consuming just 100 grams of herring can provide almost all of the daily selenium needs and up to 779% of the daily vitamin B12 needs. Selenium is a powerful antioxidant that supports thyroid function, while vitamin B12 is essential for red blood cell production, nerve function and DNA synthesis.
Furthermore, herring is packed with high-quality protein and a variety of vitamins and minerals, including vitamins D, A, E, B2, K, iron, calcium, phosphorus, magnesium and zinc. The protein in herring is also highly digestible, making it a great choice for a healthy diet.
Enhance antioxidant capacity and reduce blood pressure
Antioxidants play an important role in preventing cell damage caused by free radicals, slowing the aging process and preventing chronic diseases. Herring is rich in selenium and vitamin E, two powerful antioxidants that help protect cellular health.
Additionally, a study published in the journal Molecular Nutrition & Food Research in 2016 found that herring consumption may promote nitric oxide production in the body, which helps lower blood pressure and support health. cardiovascular.
Promote bone health and minimize mercury exposure
Herring is an excellent source of calcium, phosphorus and magnesium – minerals needed to maintain strong bones. Furthermore, herring is classified as the fish with the lowest mercury content, according to the Natural Resources Defense Council (NRDC).
Mercury is a heavy metal that can be harmful to health, especially the nervous system. However, herring contains an average mercury content of only 0.078ppm, much lower than shark, swordfish or tuna.
With its exceptional nutritional value and many health benefits, herring deserves a place in your daily diet. Not only is it an excellent source of omega-3s, it also provides a variety of essential vitamins, minerals and proteins to support overall health.
