8. Fatty Fish
Fatty fish are a prime source of omega-3 fatty acids, essential for heart and brain health.
- Salmon: Salmon is widely known for its high content of omega-3 fatty acids, which help reduce inflammation and support heart health. It’s also an excellent source of protein, which aids in muscle repair and maintenance. Additionally, salmon provides vitamin D, important for bone health and immune function. Its antioxidant astaxanthin is known to help protect against heart disease and promote healthy skin.
- Mackerel: Mackerel is another fatty fish that’s rich in omega-3s, which are crucial for reducing inflammation and improving overall heart health. It also contains high levels of vitamin D, supporting immune function and calcium absorption for strong bones. Mackerel is an affordable fish option that provides a good dose of selenium, a mineral known for its antioxidant properties and role in preventing cell damage.
- Sardines: Sardines are small but mighty in nutrition. They’re packed with omega-3 fatty acids, which support heart health and reduce inflammation. Sardines are also a great source of calcium, essential for bone strength, and vitamin D, which helps the body absorb calcium efficiently. These tiny fish are sustainable and budget-friendly, making them an easy addition to any diet.