Popular Vietnamese fish rich in DHA like salmon, can be cooked in many dishes

(Dan Tri) - Grass carp, thanks to its accessible cost and rich nutritional value, is a suitable choice to supplement omega-3 for the whole family without having to rely entirely on expensive fish.

In daily meals, many families prioritize marine fish such as salmon, mackerel, and tuna because of their high omega-3 content. However, silver carp, a familiar freshwater fish in Vietnam, possesses a source of omega-3 EPA and DHA almost equivalent to many marine fish, and also contains a lot of protein and micronutrients important for overall health.

Rich in Omega-3

A study published in the journal Nutrients by a group of experts from Ghent University (Belgium) analyzed more than 30 freshwater fish species and concluded that many of them, especially silver carp, have DHA content in their belly fat equivalent to that of medium-sized marine fish.

DHA is the main component of nerve cell membranes, playing an important role in memory, concentration and reflexes.

Grass carp contains many nutritional values ​​(Photo: Getty).

A report from the Harvard University Global Nutrition Research Program said that DHA and EPA help support brain development in young children and help adults improve cognitive function.

In the elderly, regular omega-3 supplementation helps reduce the risk of memory loss and neurodegenerative disorders.

Omega-3 is also considered a “shield” for the cardiovascular system. Many meta-analyses by the American Heart Association show that EPA and DHA significantly reduce blood triglycerides, limit atherosclerotic plaques and reduce the risk of myocardial infarction.

Therefore, the American Heart Association recommends that everyone eat fish at least twice a week. With reasonable cost and high nutritional value, silver carp is a suitable choice for the family's regular fish diet.

High quality protein and rich in vitamins and minerals

According to data from the National Institute of Nutrition, 100g of silver carp meat contains about 144 calories, more than 15g of protein and many important minerals such as 82mg of calcium, 18mg of phosphorus, 229mg of potassium and selenium. These are all groups of micronutrients that contribute to maintaining muscle activity, supporting the nervous system and enhancing immunity.

Protein in silver carp has high bioavailability, is easily absorbed and contains all essential amino acids.

In older adults, fish protein supplementation helps slow down the loss of muscle mass. In children and adolescents, this protein source helps build muscle tissue, supporting physical development. For people who are exercising or on a weight-control diet, fish protein creates a feeling of fullness without causing excess saturated fat.

Many studies published in the journal Frontiers in Nutrition also show that selenium in freshwater fish has the ability to enhance antioxidant enzymes and support thyroid function, while vitamin D in fish helps improve calcium absorption, contributing to the prevention of osteoporosis.

Scientific processing to increase nutritional value

Not only is it nutritious, silver carp can also be a versatile ingredient when prepared properly. A food sensory study by the Netherlands Institute for Biotechnology and Food found that using acidic seasonings such as tamarind, vinegar or lemon can significantly reduce the natural fishy smell of freshwater fish, while maintaining the meat texture and vitamins.

Nutritionists recommend prioritizing low-fat cooking methods to maximize nutritional value, such as sour soup, stewed vegetables, braised turmeric, or steamed with ginger and green onions. When cooked at moderate temperatures, omega-3 fatty acids are better preserved than when fried at high temperatures.

The World Health Organization recommends that adults should eat 300g to 500g of fish per week. For children, 1 to 2 meals of freshwater or small marine fish per week will help supplement DHA for the brain while still ensuring safety from heavy metals.

Source: https://dantri.com.vn/suc-khoe/loai-ca-viet-binh-dan-nhieu-dha-nhu-ca-hoi-nau-duoc-nhieu-mon-20251203072452552.htm