Jakarta –
Regular consumption of fish brings longevity benefits. These are the 5 types of fish that are recommended to be consumed 2 times a week.
Some foods are famous for their benefits that can extend life if consumed regularly. One of them is fish which is rich in omega-3 fatty acids.
Quoting Well and Good, nutritionist Maya Feller said there are several types of fish that can fulfill these benefits. This group of fish is commonly abbreviated as SMASH. The American Heart Association (AHA) recommends consuming one serving of SMASH fish twice a week for longevity.
Not only that, these five fish are also widely consumed by people in the ‘blue zone’. The blue zone itself is known as an area known for its high life expectancy. These regions include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California, USA).
“Our bodies can’t produce omega-3 fatty acids. So we have to get them from food,” explains Feller.
Omega-3 fatty acids are involved in many body systems, including brain health, central nervous system and cardiovascular health. Consuming SMASH fish twice a week can reduce the risk of premature death from heart disease.
In addition, SMASH fish is also a source of lean protein. This fish is also equipped with other nutrients that have many benefits for the body. Mercury levels in SMASH fish are also relatively low.
Here are some fish that make longevity:
1. Salmon
Quoting Eating Well, most farmed salmon has relatively low levels of mercury and other contaminants.
2. Mackerel
This strong-flavored fish is rich in heart-healthy omega-3 fatty acids. This fish is also a good source of protein. In every 85 gram serving of mackerel there are about 20 grams of protein.
3. Anchovies
This smallish fish is usually processed into anything. In addition to its delicious taste, anchovies that are similar to anchovies also contain lots of nutrients.
Anchovies contain protein, healthy fats, calcium, phosphorus, iron, sodium, potassium and much more.
4. Sardines
Sardines contain nearly 300 milligrams of omega-3 fatty acids in every 85 grams. This fish is also rich in vitamin D and calcium.
5. Haring (herring)
Herring is a staple on the Nordic diet. This fish has a higher omega-3 fatty acid content than sardines and mackerel. There are about 1,400 milligrams of omega-3s in every 85 grams of herring.
In addition, herring is also a good source of vitamin D and selenium.
This article has been published on CNN Indonesia with the title 5 Fish that Make Longevity, Consume 2 Times a Week
Watch the video “Experience Viral Culinary in Medan: Mie Ayam Bakar Bu Tsaniyah”
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2023-08-26 22:00:40
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