A list of 11 healthy fish

Fish is a healthy food and provides many nutrients that are beneficial for human health. In fish contain relatively high protein content, especially for fat Omega-3 – a healthy fatty acid that our bodies can not produce it.

The American Heart Association advises people to regularly supplement fish on a daily basis to improve health. Especially some fish with high omega-3 content such as salmon , sardines and tuna should eat at least 2 times a week.

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Fish is not only a rich source of nutrients, but also delicious and delicious

However, these marine fish also have residues of mercury and toxic waste so children and pregnant women should pay attention when eating.

The list of the 11 fish listed below will provide more details on the types of fish that are good for the health and nutrients contained in each.

Salmon

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The debate between wild salmon and salmon, what kind of really good seems to have not ended.

In fact, salmon farming is less expensive but contains less vitamins and minerals than natural fish.

Farmed salmon also has more saturated fat and calories. But overall salmon is still a great choice for your menu.

2. Cod

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Cod has a white, loose, light flavor. Cod is a rich source of phosphorus, niacin and vitamin B-12.

Nutritional value in 100g fish consists of 1g fat, 15-20g protein, and about 90 kcalo.

In addition, cod contains vitamin A 40IU, vitamin C 1mg, calcium 16mg and many other minerals, vitamins such as vitamin E, D.

3. Herring

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Herrings are less fishy fish, have elongated, less scales, more meat. Herring is quite delicious, very fat because it contains a lot of oil.

Herrings are usually smoked, bagged for longer preservation, or processed into many delicious dishes.

This fish is rich in nutrients, it is also called “fatty fish” because fish oil contains omega-3 fatty acids are very good for the brain.

4. Pork ribs

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Pigs are a common fish off the coast of tropical and subtropical waters throughout the world.

Fish is firm meat, delicious food and plenty of nutrients. According to data from the US Department of Agriculture, 100g of flagpole swarms have less than 1g of fat and up to 20g of protein.

5. Mackerel

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This is a marine fish species that is elongated, quite tuna but smaller.

The mackerel is rich in healthy fats and can be proven to help lower blood pressure and reduce the risk of blood vessel blockages.

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Insectivores can be found in freshwater or marine waters. Perch is preferred in every meal not only by the delicious taste, easy to cook but also because of the nutritional value of the fish.

Rainbow trout

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Rainbow trout or rainbow trout are domesticated, fish are usually safer than natural fish because the content of offshore residues is significantly reduced.

According to information from the Monterey Bay Aquarium, one of the largest fish breeders in the state of California, this is one of the best fish you can add to your diet to minimize the environmental impact of fish. for health.

8. Sardines

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Healthy fatty sardines and vitamins are good for your health. Sardines are also sold as canned.

Canned sardines are presumed to contain all of the nutrients because the fish can have enough bone and skin.

9. Striped sea bass

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Natural sea bass or sea bass are tasty, firm meat, especially high nutritional value.

Sea bass can live in saltwater and fresh water, processed in many different ways such as steamed, grilled, fried … but still retain the freshness and nutrients.

10. Tilapia

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Tilapia is a common name for common freshwater fishes, living in rivers, streams and lakes.

Tilapia provides excellent nutrition with relatively low fat content. Each serving of 100g fish contains only 2g of fat but contains up to 26g of protein.

11. Tuna

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In 100g fish contains 184 kcal, 30g protein, 10mg calcium, 64mg magnesium and vitamins A, B, B6.

A list of 11 types of fish is both good for health and taste delicious, very suitable for the daily menu.

If you are pregnant, breastfeeding or ill, consult your doctor before taking fish, especially those that contain mercury such as tuna and mackerel.

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