Table of Contents
Choice of Local Fish Rich in Omega-3
1. White tuna
2. Mackerel
3. Anchovies
4. Sardines
5. Patin
6. Catfish
7. Mujair
8. Cob
9. Local tuna
Jakarta, hitclubapk3 Indonesia
—
Fish
The safest ones to consume every day are not only delicious, but also have great benefits for you
health
body, especially the heart and blood vessels.The omega-3 content in fish is known to play an important role in maintaining brain health while reducing the risk of disease
cardiovascular
.
These benefits were confirmed by Nutrition Practitioner, Doctor Raissa Edwina Djuanda, quoted from the page
Ministry of Maritime Affairs and Fisheries
.According to him, the habit of consuming fish at least once a week can reduce the risk of death from cardiovascular disease by up to 15 percent compared to those who rarely or do not eat fish.
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According to Raissa, the recommended type of fish is fish that is rich in omega-3 fatty acids.This healthy fat is believed to be able to reduce inflammation, lower blood pressure, and help maintain heart health in the long term.
The good news is that there are many local Indonesian fish that meet these criteria, which are relatively safe for consumption every day, and the prices are of course affordable.
Choice of Local Fish Rich in Omega-3
The following are a number of fish that are safest to consume every day because of their high nutritional content and are easy to find on the market, according to various sources:
1. White tuna
White tuna has a higher omega-3 content than other types of tuna.Even though the price is relatively affordable, its nutritional value is almost the same as salmon, especially for heart and brain health.
2. Mackerel
Mackerel is rich in omega-3 and omega-9 which are anti-inflammatory.Apart from that, this fish also contains vitamins A and D which are good for endurance and bone health.
3. Anchovies
Anchovies are known to be low in mercury so they are safe to consume.This small fish is rich in B vitamins, calcium, magnesium, phosphorus, selenium and iron which are important for bones and the cardiovascular system.
4. Sardines
Sardines contain high protein, omega-3, and vitamins B-6 and B-12.Even though they are often found in canned form, fresh sardines are still the best choice for regular consumption.
5. Patin
Rather than choosing imported dory, local catfish is considered safer and more affordable.Apart from being high in protein, the belly of catfish is rich in omega-3 which is good for heart health.
6. Catfish
Catfish contains omega-3, vitamin B12, and vitamin D. This combination of nutrients is beneficial for brain health, bones, the immune system, and nerve function.
7. Mujair
Tilapia is rich in protein, phosphorus, selenium and omega-3.This content helps maintain bone strength, wards off free radicals, and supports brain development.
8. Cob
150 grams of cob contains around 39 grams of protein.This fish also contains omega-3 and niacin which play an important role in maintaining brain function.
9. Local tuna
Local Indonesian tuna is no less quality than imported products.Rich in protein, potassium, B vitamins and selenium, tuna helps maintain the immune system, metabolism and cognitive function.
With such a variety of choices, it is not difficult to include fish in your daily menu.As long as it is processed in a healthy way and not excessively, the safest fish to consume every day can be the key to maintaining a healthy heart and a better quality of life.
(tis/tis)
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