Safe And Healthy Fish Types To Consume For Ages 40 And Over

YOGYAKARTA - When you are 40 years old, adding some fish ingredients to the food menu can help improve your health and fitness. So, what are the references for fish types for the age of 40 years and over? Let's discuss it!

The reason is, fish are not only a source of healthy protein that is low in calories and fat, but also contains a lot of omega 3 fatty acids.

Reporting from Healthline, essential fats that are not produced by the body can help reduce the risk of stroke and heart disease.

Omega 3 fatty acids are also useful for reducing blood pressure, bad cholesterol and triglycerides, and reducing inflammation. Research also shows that fish, especially omega 3 content, also provide tremendous benefits for brain health.

However, before increasing fish into food, it is important to determine the best types of fish to support health as a whole at the age of 40.

dietary expert and nutritionist registered from Dish on Fish, Rima Kleiner said, fatty fish are the best fish type for health, including for people aged 40 years and over. Fatty fish or fatty fish have fatty acids almost throughout the body's tissue and their stomach cavities.

Thanks to the high content of oil, this type of fish usually has meat with a blacker or reder color, such as salmon, makerel, sardines, and tuna. This is different from white broiler fish which also have fatty acids, but only in livers and amount to fewer.

"Omega 3 in salmon helps improve cardiovascular function, brain health, and cognitively, and reduce infections and increase body immunity," Kleiner told the She Finds page, Tuesday (12/3/2024).

In addition to healthy fats, fatty fish types also have abundant amounts of vitamin D and vitamin B2. Vitamin D helps the body absorb and protect calcium and phosphorus which function important in bone health. Meanwhile, vit B2 helps reduce oxidative mind pressure and nervous inflammation to help tackle next door headaches. Here are the fatty fish options that people aged 40 years and over can consume:

I. Sarden Fish

Reporting from the BBC Good Food page, sardines are fatty fish that have a fresh taste with soft meat. Not only fresh fish, sardines are also rich in omega 3 fatty acids, even in frozen or canned form. Moreover, one can of sardines provides about 2.7 gr omega 3 which is suitable for meeting the daily needs of the body.

II. Kembung fish

Kembung fish are local fatty fish that offer many omega 3 fatty acids that are good for heart health. No less than salmon, convex fish with weight can be eaten 100 gr, offering 2.6 gr omega 3. One type of makerel fish has 21.4 gr protein and 0.9 gr iron to help prevent anemia due to iron shortages.

Compared to salmon, the content of fish cholesterol is relatively lower, around 2.3 kg of fat and 33 mg of cholesterol, so it is suitable for people aged 40 years and over.

III. Salmon

Reporting from the courtyard of the Ministry of Maritime Affairs and Fisheries (KKP), salmon is the most famous fatty fish with the characteristics of bright orange meat. salmon with an eating weight of 100 gr has about 1.4 gr of omega 3 fatty acids.

Proteins and iron minerals in these foodstuffs are also abundant, 19.9 gr of protein and 0.77 gr of iron, respectively. In terms of fat and cholesterol, salmon stores around 3.45 gr of fat and 52 mg of cholesterol per 100 grams.

IV. Trout Fish

Trout fish are fatty fish that are still part of the salmon family. Like its cousin, this fish is a source of omega 3 which is good for consumption when stepping on a four-headed. The plate part weighing about 100gr has 1.7gr omega 3, on the other hand, 130 grams of which provides more than 2 gr of the same fatty acid.

This fish is also rich in protein and several minerals as well as vit which helps smooth the body's performance. With a sour taste of meat, tiut fish can be processed using a roasted method, steamed, or burned.

V. Tuna

Tuna fish that are often found in Indonesian waters are included in the records of fatty fish that are well eaten by people aged 40 years and over. Still from the KKP page, tunagoes without bones weighing 100 gr have around 2.1 gr omega 3. Tuna fish with the same weight also provide abundant amounts of protein, which is around 23.7 percent.

Not only omega 3 and protein, this type of fish is equipped with potassium, vit B, and selenium. A series of these nutrients play a role in strengthening the body's immune system, metabolism, to brain cognitive function.

In order to reap the maximum fish properties for the health of people aged 40 years and over, not only sorting out the right type of fish, also pay attention to the method of cooking so that the nutrients are always preserved. Avoid fried fish. Choose fish that are steamed or roasted.

In addition, read also: Main Pattern for 40 Years Old to add to the reference.

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