The best time to eat fish

The timing of eating fish can affect the body's digestion, nutrient absorption, and energy levels.

According to the U.S. National Institutes of Health, fish is a good source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are important nutrients that support cardiovascular, brain, and nervous system health.

When is the best time to eat fish?

Experts say there isn't one single perfect time to eat fish. Each time of year can offer different benefits.

Eating fish for breakfast or lunch provides a high-quality source of protein and a steady supply of energy, leading to a longer-lasting feeling of fullness. When combined with whole grains and green vegetables, fish also helps control blood sugar and maintain focus throughout the workday.

Meanwhile, eating fish for dinner can support brain recovery and sleep. DHA is involved in regulating melatonin—a hormone crucial to the sleep-wake cycle. Additionally, many people find fish easier to digest than red meat when eaten in the evening.

Salmon and tuna provide a rich source of omega-3 fatty acids for the body. Photo: Ban Mai

The best time for cardiovascular health

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For cardiovascular health, the most important thing is not when you eat fish, but maintaining a regular eating habit.

According to the American Heart Association, numerous studies show that consuming at least two servings of fatty fish per week can lower triglycerides and help control blood pressure. Therefore, whether you eat salmon for lunch or dinner, the cardiovascular benefits come from consistency in your diet.

To enhance the cardiovascular benefits of fish, you should combine it with healthy foods such as leafy green vegetables, nuts, olive oil, or high-fiber grains. Conversely, deep-frying can reduce the benefits of omega-3s.

The best time for brain function.

Omega-3s in fish play a crucial role in memory, concentration, and long-term brain health. Some studies suggest that DHA supports learning and may reduce the risk of Alzheimer's disease.

Because omega-3s are involved in regulating neurotransmitters and the sleep cycle, eating fish at dinner may support cognitive recovery and improve sleep quality. However, eating fish at lunch can also help maintain focus and alertness throughout the day. Therefore, the timing of meals can be flexible depending on individual needs.

Ways to absorb omega-3

Omega-3s are a group of fatty acids that play a vital role in health, but the body cannot produce enough of them on its own, so they need to be supplemented through food. Fatty fish such as salmon, mackerel, herring, and sardines are the richest sources of omega-3s.

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Some studies suggest that omega-3s help reduce inflammation, enhance brain and nervous system function, and may contribute to a reduced risk of cardiovascular disease.

To get optimal omega-3 intake, experts recommend eating fatty fish about twice a week, with each serving around 113g. Cooking methods such as steaming, grilling, or pan-frying help retain nutrients better.

Source: https://vietnamnet.vn/nen-an-ca-vao-thoi-diem-nao-2528767.html