Fish helps replenish blood and improve blood quality more effectively than salmon.

Omega-3 is a group of essential fatty acids that the body cannot produce on its own, so we must get them from food.

Omega-3s provide a wide range of health benefits, particularly in supporting cardiovascular function, improving brain health, reducing inflammation and boosting the immune system.

In addition, omega-3 also has the ability to improve blood quality, helping to reduce the risk of diseases related to blood pressure and cholesterol.

Salmon is one of the most popular food sources of omega-3s.

However, few people know that there are some other types of fish that not only contain more omega-3 than salmon but also have blood-enriching benefits, helping to effectively improve blood quality.

1. Fish that contains more omega-3 than salmon

The fish that contains more omega-3 than salmon is mackerel. Mackerel not only stands out for its superior omega-3 content but also provides some valuable nutrients that help replenish blood effectively.

The omega-3 content in 100g of mackerel can be up to 4,580mg, while salmon only contains about 2,500mg in the same amount of food.

This is a significant difference, making mackerel a top choice for those looking to boost their omega-3 intake.

2. Health and blood-enriching benefits of mackerel

Mackerel is a nutritious food that brings many great health benefits, especially its ability to support the heart, enrich the blood, improve brain function and protect the joints. Below are the detailed benefits that this fish brings.

Improve heart health

Mackerel is a rich source of omega-3 fatty acids, a nutrient with many positive effects on the body, especially the cardiovascular system. Omega-3 helps lower bad cholesterol (LDL) and increase good cholesterol (HDL), thereby contributing to reducing the risk of plaque formation in the arteries.

In addition, regular consumption of omega-3 helps stabilize blood pressure and reduce the risk of cardiovascular diseases such as heart attack or stroke.

Effective blood tonic

Mackerel is rich in vitamin B12 and iron, two nutrients that are especially important in red blood cell production and blood function.

Vitamin B12 not only promotes the production of red blood cells but also supports a healthy nervous system. Iron plays a key role in transporting oxygen to tissues and organs, ensuring the body maintains the energy it needs to function normally.

Deficiencies in these two nutrients can lead to anemia, which can cause fatigue, weakness, and muscle aches. Due to its rich content of essential nutrients, mackerel is an ideal solution to improve anemia and improve overall health.

Enhance brain function

The significant omega-3 content in mackerel not only increases memory retention but also reduces the risk of neurodegenerative diseases such as Alzheimer's.

With its powerful anti-inflammatory properties, omega-3s are also beneficial in alleviating symptoms of depression and other mental health issues, making mackerel an important food, especially for those looking to improve their mental health and achieve a balanced mood.

Anti-inflammatory and joint protection

Mackerel not only provides omega-3s, but also contains EPA and DHA, nutrients that are especially helpful in reducing inflammation in the body. The anti-inflammatory properties of EPA and DHA help to relieve the pain caused by joint diseases such as rheumatoid arthritis, while also improving mobility. Including mackerel in your diet regularly can help reduce signs of inflammation and support longer-term joint health.

3. Compare mackerel with other fish containing omega-3s

There are many other fish besides mackerel that contain omega-3s, but few surpass mackerel in omega-3 content. Some fish that are quite high in omega-3s include:

Salmon

As one of the most popular food sources of omega-3, salmon contains about 2,500mg of omega-3 per 100g. Salmon is also rich in vitamin D and protein, which helps improve overall health.

Tuna

Tuna is also a good source of omega-3, with around 1,000mg per 100g. Although it doesn’t contain as much omega-3 as mackerel, tuna is still a good choice for seafood lovers.

Sardines

Sardines are a fatty fish rich in omega-3 and calcium, which is good for bone and heart health. However, sardines have a lower omega-3 content than mackerel, only about 2,200mg per 100g.

4. How to add mackerel to your diet

Mackerel is a nutritious food source, especially notable for its health-beneficial omega-3, vitamins and minerals.

To easily incorporate this fish into your daily diet, you can consider preparing it in the following ways:

Grilled mackerel

One of the simple ways to prepare mackerel that still ensures delicious flavor and nutritional value is to grill it. You just need to marinate the fish with a little seasoning including salt, pepper, olive oil and lemon juice, then grill until the outside is golden brown and the meat inside is soft and sweet. This dish is not only easy to make but also very nutritious.

Braised mackerel

If you like traditional dishes with strong flavor, try making braised mackerel. You can season it with fish sauce, a little sugar and add spices such as pepper, chili, onion to make the dish more attractive. Besides the delicious flavor, this dish also provides a rich amount of nutrition from the fish combined with other ingredients.

Stir-fried mackerel

For those who love fresh and quick, stir-fried mackerel with vegetables is an ideal choice. This way of cooking not only enhances the flavor but also adds vitamins from vegetables to the diet.

In addition to the above methods, mackerel can also be processed into many other attractive dishes such as mackerel soup, fish salad with vinegar oil or simply steamed in combination with natural herbs to ensure the original flavor and nutritional value of this fish are fully preserved. With the diversity in processing, adding mackerel to the family menu becomes easy, delicious and healthy./.

(Vietnam+)

Source: https://www.vietnamplus.vn/loai-ca-giup-bo-mau-cai-thien-chat-luong-mau-hieu-qua-hon-ca-hoi-post1068018.vnp