American nutritionists have identified the best fish packed with health-boosting nutrients.
Sardines
Sardines are a powerhouse of calcium and vitamin D, essential for strong bones. They’re a muscle and bone health superstar with 25 grams of protein per 100 grams. But that’s not all – these tiny fish are loaded with omega-3 fatty acids and taurine, which support heart, brain, and joint health while aiding in fatigue recovery. Here’s a jaw-dropping fact: A Spanish study found that people who consumed 200 grams of sardines weekly reduced their diabetes risk from 37% to just 8%.
Salmon
Salmon is the omega-3 champion you’ve been waiting for! Half a portion (70 grams) packs a punch with 900 mg of omega-3, efficiently meeting your daily needs. Omega-3, a type of unsaturated fatty acid, promotes cardiovascular and brain health, and salmon’s omega-3s are particularly well-absorbed by the body. But wait, there’s more! With 21 grams of protein per 100 grams, salmon is your go-to for a protein fix. It’s also rich in selenium, vitamin B12, and vitamin D, all of which have antioxidant properties and support overall health.
Flounder
Looking for a lean, mean protein machine? Enter flounder! Flounder is a standout choice for those seeking a healthy and balanced diet. With just 103 calories, 1.7 grams of fat, and an impressive 20.44 grams of protein per 100 grams, it’s perfect for anyone watching their waistline. Easy to digest, flounder is ideal for diabetics and seniors. But that’s not all—it is also rich in vitamin B6, selenium, and minerals, supporting immune function and protecting cells from oxidative damage.
Sea Bream
Say hello to Korea’s winter wonder fish—sea bream! The red bream is a potassium powerhouse that helps regulate blood pressure and promotes vascular health. It’s also bursting with protein and vitamin B1. Sea bream ensures excellent nutrient absorption with a balanced mix of high-quality amino acids. Plus, it’s loaded with taurine, which supports cardiovascular health. And the best part? With its low-fat content, seabream has a mild flavor and fewer calories, making it an excellent choice for light, healthy meals.
Yellowtail
Foodies, mark your calendars! Yellowtail season runs from November to February. The fish boasts a clean yet rich flavor, and its tender texture makes it ideal for sashimi, spicy stews, or grilling.
Yellowtail is a nutritional goldmine packed with vitamin D, heart-healthy unsaturated fats, and essential minerals. But remember, moderation is key – its higher fat content means it’s easy to overindulge.
Want stronger bones? Yellowtail’s got your back! It’s loaded with vitamin D, which helps your body absorb calcium like a champ. Regular consumption can lead to stronger bones and improved bone density. Pro tip: Most vitamin D is concentrated in the fish’s head.
The unsaturated fats in yellowtail are your arteries’ best friend. They help lower cholesterol levels and prevent blood clots, reducing the risk of high blood pressure and arteriosclerosis.
Parents, listen up! Yellowtail is brain food for your little ones. Its DHA content, a key player in unsaturated fats, supports brain cell activity, making it an excellent addition to any growing child’s diet.
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