Fish is one of the first foods to appear in human meals. Throughout many historical periods, fish has always played an important role in human nutrition from ancient times to the present. Fish is rich in nutrients that are beneficial to health and is recommended to be included in the weekly menu.

Some of the benefits of fish include:

• Good for cardiovascular health
  In a comprehensive analysis of human studies, professors Dariush Mozaffarian and Eric Rimm from the Harvard School of Public Health calculated that eating about 2 grams of omega-3 fatty acids weekly from fish helps reduce the risk of death from heart disease by more than one-third. These omega-3 fatty acids can help lower blood pressure, reduce heart rate, and improve other cardiovascular risk factors.

• Good for eyes and brain function
  Brain function often declines with aging. While mild cognitive decline is normal, serious neurodegenerative diseases like Alzheimer’s also exist. Many studies show that people who eat more fish experience slower mental decline and better memory control. Additionally, omega-3 fatty acids in fish benefit vision and the structure of retinal cells.

• Reduces the risk of stroke
  Eating fish 1-2 times per week can lower the risk of stroke, depression, Alzheimer’s, and other chronic conditions. Moreover, among meats, fish has the lowest cholesterol content.

• Supports child development
  For pregnant women, breastfeeding mothers, and women of childbearing age, eating fish is important because it provides DHA, a special omega-3 fatty acid beneficial for infant brain development.

• Boosts immunity
  Fish not only enriches the diet but also provides protein that helps maintain good health and strengthen the immune system. The protein in fish is used to create antibodies that help the body fight disease-causing agents like viruses and bacteria. Omega-3 fatty acids help balance omega-6 to omega-3 ratios and create anti-inflammatory responses, calming the immune system and maintaining balance.

However, due to severe environmental pollution, many seafood products are contaminated with harmful mercury, making them not only non-nutritious but also harmful to health.

Experts say methylmercury is the most toxic form of mercury, formed when inorganic mercury dissolves in fresh or seawater. These compounds attach to plankton and single-celled algae. When fish eat these organisms, mercury accumulates inside them and cannot be eliminated.

If contaminated fish are consumed by humans, mercury accumulates in the body and poses many health risks. Mercury poisoning can cause neurological weakness, hearing loss, mental disorders, and even death.

Don’t miss these types of fish when you go shopping:

1.  Anchovies

Everyone knows anchovies are small, slender fish living near coastal areas. Despite their small size, anchovies are highly nutritious. They contain plenty of protein, minerals, and vitamins such as A and D, and are a rich source of long-chain omega-3 fatty acids beneficial for the body.

2.  Tuna

Tuna lives deep in the ocean, so its meat is soft, delicious, and less exposed to environmental pollution, making it healthy. Tuna meat can help reduce cholesterol levels and prevent atherosclerosis. It is especially effective in preventing and treating cardiovascular and cerebrovascular diseases.

Moreover, tuna is rich in iron, vitamin B12, and omega-3, which improve anemia and help prevent heart problems in the elderly.

3.  Mackerel

Mackerel is a fast-growing fish with high yield. Every 100 grams of mackerel contains 166 kcal, 21.4 grams of protein, 7.4 grams of fat, and 486 mg of potassium.

Elderly people who regularly eat mackerel may help prevent cardiovascular diseases, memory loss, and type 2 diabetes.

4.  Sardines



Sardines are rich in omega-3, EPA, and DHA, which are beneficial to health. These essential fatty acids promote smooth blood circulation, maintain a healthy heart, and prevent cardiovascular disease. Sardines are especially good for the elderly’s heart health.

They also contain a large amount of vitamin D, which supports bone and joint health in older adults.

5.  Cod

Cod is a good source of omega-3 and omega-6 fatty acids. It is rich in vitamins B12 and B6 as well as vitamins E, A, and C. It also provides phosphorus, potassium, selenium, and other trace minerals. This fish is lean and low in calories, making it one of the best fish choices for weight loss.

6.  Herring

Herring are slender, with few scales, lots of meat, and little fishy taste. According to experts, herring is very nutritious and is called a “fatty fish” because the oil in herring contains many omega-3 fatty acids beneficial to the brain. This fish is often smoked and vacuum-packed to preserve nutrition for a long time.

7.  Catfish

Catfish can live in both fresh and saltwater. It is a good source of omega-3 fatty acids beneficial for the brain, heart, immune system, and eyes. Catfish also provides a high amount of vitamin B12, which helps the body produce DNA and maintain healthy blo.od cells.