3 Types of Fish Considered the “Best in the World” — Known as “Soft Gold Underwater”

When it comes to eating fish for nourishment, most Vietnamese people immediately think of familiar dishes like carp soup, tilapia stew, or braised fish. However, according to nutrition experts, while these fish are rich in protein, they are not the true “kings of nutrition.”

In fact, there are three types of fish often referred to as “soft gold under the water” because they contain exceptionally high levels of Omega-3 fatty acids, vitamins, and minerals — helping boost brain health, strengthen immunity, and even promote longevity.

1. Salmon

Salmon has long been known as the “gold for the brain” in the world of seafood. It is rich in Omega-3 fatty acids (DHA and EPA) — essential unsaturated fats that improve memory, protect nerve cells, and help prevent cardiovascular diseases.

Additionally, salmon contains astaxanthin, a powerful antioxidant that slows down cellular aging, promotes healthy skin, and energizes the body.

Who should eat salmon:

• Children and students — to enhance concentration and brain development.

• Office workers and mental laborers — to reduce fatigue and improve productivity.

• Elderly people — to prevent cognitive decline and protect the heart.

Best way to eat:
Lightly pan-sear or steam salmon to retain its natural tenderness and flavor. It can also be eaten raw if sourced safely (e.g., sashimi-grade), though people with weak digestion should limit raw consumption.

2. Eel (Conger or Freshwater Eel)

In traditional medicine, eel is considered one of the best foods for “replenishing energy and nourishing vitality.” It contains much higher levels of vitamins A and E than most freshwater fish — excellent for improving vision, maintaining healthy skin, and boosting immunity.

Its rich collagen and healthy fats also help the body recover quickly from fatigue, making eel a great choice for those under stress or postpartum women.

Who should eat eel:

• People who often lose sleep, feel exhausted, or work late hours.

• Those who are recovering from illness or women after childbirth.

• People with dry skin or weak eyesight, especially those working long hours with computers.

Delicious ways to eat:
Grilled eel or Japanese-style unagi is ideal. Simply heat the marinated eel and serve with steamed rice — a true “energy recovery” meal.

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3. Freshwater Eel (Loach)

Freshwater eel, or luon in Vietnamese, is often called “ginseng of the water” for its ability to replenish blood, boost circulation, and stabilize blood sugar levels.

It is high in iron and vitamins A and B, making it especially beneficial for people with anemia, the elderly, or those who are physically weak.

Particularly noteworthy is a compound known as “eel protein”, which helps regulate blood sugar and enhance energy metabolism.

Who should eat loach:

• People suffering from anemia, dizziness, or fatigue.

• Those with high blood sugar or weak physical condition.

• Middle-aged and elderly individuals who need gentle yet nourishing energy.

Common dishes:
Turmeric-braised eel, eel porridge, or clay pot eel rice (com nieu luon) — all simple yet deeply nourishing meals that help restore vitality after long days of work.

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Tips for Eating Fish for Maximum Benefit

• Eat in moderation: Even though it’s nutritious, avoid overconsumption. Two to three servings per week (100–150g per meal) are sufficient.

• Prefer steaming, stewing, or grilling: Avoid deep-frying to prevent nutrient loss and excess cholesterol.

• Choose clean, verified sources: Especially for imported fish like salmon or eel, buy only from reputable supermarkets or certified suppliers.

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In short:
These three “soft gold” fish not only delight the taste buds but also act as natural medicine — nourishing the brain, boosting vitality, and helping you live a longer, healthier life.