Which fish are cheaper and contain more Omega 3 than salmon?

Consume fish for its contribution Omega 3at least two potions a week is a recommendation to stay healthy, but not all are the same and, in times of crisis, it is important to know which ones they are. cheaper than salmon.

“Omega-3 fatty acids are a type of polyunsaturated fat that we need strengthen neurons and for other functions”, they explain from Medline Plusthe United States National Library of Medicine.

The boss already says so Mediterranean diet that in addition to grains, fruits and vegetables, you should eat much more fish than meat (especially you should stop eating ultra-processed and red meats).

It goes without saying that it is a nutritious and healthy food, especially fatty fish due to its concentration of omega-3.

Why should you consume Omega 3 and what is it for?

Science was already conclusive on what a food is Rich in proteins and fatty acids which reduces the risk of heart problems.

“This type of unsaturated fatty acid can reduce inflammation throughout the body, and this can damage blood vessels and cause heart disease and stroke”, they specify from the site. Mayo Clinica non-profit organization dedicated to clinical practice, training and research.

The keys specifically concern the following points:

• They reduce triglycerides, a type of fat in the blood.

• They reduce the risk of developing irregular heartbeats (arrhythmias).

• It prevents the buildup of plaque, a substance that includes fat, cholesterol and calcium, which hardens and blocks arteries.

• They help slightly lower blood pressure.

Omega-3 fatty acids are, as suggested, essential for brain development and functioning.

In any case it is good to note that It is always important to consult a medical specialist before making any decisions related to food and health.

What are the cheap fish with the most Omega 3?

Anchovy (or anchovy), mackerel, sardine and herring They are the best fish for taking care of the heart, according to Harvard Medical School.

These are fish that are excellent sources of protein, micronutrients such as iron, zinc and vitamin B 12 and, of course, heart-healthy omega-3 fatty acids.

Furthermore, they contain more healthy fats, as stated by the Spanish Heart Foundation (FEC). Salmon provides 1.64 grams of omega 3 per 100 grams

Therefore, the four fish have the following characteristics according to Gastronomy From 20 minutes:

anchovy or anchovy

Anchovy or anchovy has 2.04 grams of omega-3 per 100 grams of meat.

It is a source of selenium, a mineral that works together with vitamin E, repairing oxidative damage, phosphorus and potassium.

The anchovy bone, which contains a lot of calcium, is very valuable, so if you fry it you can eat it whole. It can be fried in batter and in vinegar.

Sardine

It has almost 8 grams of fat per 100 grams and is an excellent source of omega-3, which helps reduce triglyceride levels.

Even your the protein content is high. Furthermore, canned sardines contain a lot of calcium because they are consumed together with the bones. Specifically, they provide some 314 milligrams of calcium per 100 grams.

Mackerel

The Cabal, also called Verdel, Xarda and Sarda, arrives 2.05 grams of omega-3 per 100 grams. Therefore, it is one of the fish richest in omega 3 acids.

High content in proteins, vitamins and minerals, such as selenium and phosphorus. It’s common to find canned mackerel, but it’s great grilled and baked.

herring

Contains 17.80 grams of fat per 100 gramsof which 2,268 grams are omega-3.

It contains potassium and also includes its nutrients vitamins B12, B3, B7 and A.

It contains proteins and does not contain carbohydrates or sugars. If salted they also provide us with sodium.