Are you looking for the most nutritious freshwater fish to add to your daily meals? Let’s discover the TOP 5 most nutritious freshwater fish to help improve your health.
Fish is not only delicious but also contains many essential nutrients that help improve health. Let’s explore the 5 most nutritious freshwater fish that you should add to your daily meals.
1. CARP – GOLDEN FOOD FOR HEALTH
Carp (Cyprinus carpio) is one of the most popular freshwater fish, famous for its delicious meat, sweet taste and high nutritional value. Carp contains a lot of protein, beneficial fatty acids, antioxidants and minerals such as calcium, potassium, iron, magnesium, phosphorus, zinc. In addition, it also provides vitamins A, B, C, D, D3 and DHA, helping the body to be healthier. Carp has the effect of supporting anti-inflammatory, good for the digestive and cardiovascular systems, while helping to improve respiratory health, bones and joints and strengthen the immune system. Adding carp to meals not only helps the body absorb nutrients better but also slows down the aging process, bringing many great health benefits.
Image of carp
2. GRASS CARP – NUTRITIOUS FOOD FOR ALL AGES
Grass carp is a familiar fish with two common types: black carp (Mylopharyngodon piceus ) and white carp (Ctenopharyngodon idellus). This type of fish is not only easy to prepare but also has high nutritional value. 100g of black carp contains 19.5g of protein, 5.2g of fat, while 100g of white carp has 17.99g of protein, 4.3g of fat, very rich in B vitamins. In particular, grass carp fat contains unsaturated fatty acids, helps develop the brain in young children and prevents aging. In addition, grass carp also has the effect of strengthening the immune system, preventing flu, bone and joint pain, supporting digestion, reducing body weakness and detoxifying. This is a nutritious food that every family should add to their meals.
3. TILAPIA – THE PERFECT CHOICE FOR HEALTH
Tilapia is an easy-to-raise fish with reasonable price but impressive nutritional value. This is a food source rich in omega-3, protein, vitamin B6, B12, potassium, selenium, phosphorus and many other important minerals. Tilapia is especially suitable for those who are on a diet, because it has the effect of supporting weight loss and keeping in shape effectively. In addition, tilapia also helps improve cardiovascular health, bones and joints and strengthen the immune system. Thanks to the high amount of antioxidants, tilapia also has the ability to slow down the aging process and prevent some cancers. This is truly a perfect choice for your health.
Image of Tilapia
4. LOACH – “WATER GINSENG” OF ORIENTAL MEDICINE
Loach (Mastacembelidae), also known as thu ngu, is a small fish but has great nutritional value. Loach meat is firm, delicious and especially contains many important nutrients. 100g of loach provides 18.4 – 22.6g of protein, along with calcium, phosphorus, iron and B vitamins, helping to improve overall health. In particular, loach contains nucleoside and spermidine, two compounds that moisturize the skin and enhance the ability to resist viruses. According to Oriental medicine, loach has the effect of nourishing the liver, diuretic, treating edema and itchy skin, while Western medicine shows that loach contains 17 essential amino acids, helping the body to absorb easily, anti-oxidation, anti-inflammatory and strong antibacterial. Therefore, loach is considered “water ginseng” – a great food to help improve health.
5. SNAKEHEAD FISH – A PRECIOUS MEDICINAL HERB IN ORIENTAL MEDICINE
Snakehead fish (Channa striata), also known as snakehead fish, is not only a familiar dish but also a valuable medicine in Oriental medicine. Snakehead fish is rich in protein, iron, vitamin B2, PP and many important minerals, helping to supplement energy and support a healthier body. In particular, snakehead fish has the effect of supporting digestion, reducing inflammation, cooling the body and improving joint pain, edema, and physical weakness. For children with poor appetite and poor digestion, snakehead fish is also an ideal choice for nutritional supplementation.
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NOTES WHEN EATING FRESHWATER FISH
Although fish is very nutritious, if eaten incorrectly it can affect your health. Here are some important notes:
- Do not eat raw fish: There is a risk of parasite and bacterial infection.
- Do not eat poisonous parts: Avoid eating fish bile, fish eggs, fish intestines – which may contain parasites.
- Do not eat rotten fish: Rotten fish produce toxins that can cause food poisoning.
Here are the top 5 nutritious freshwater fish that you should add to your daily menu. Fish is not only delicious but also brings many great health benefits!