Mackerel
Mackerel, a small fatty fish, is not only a powerhouse of nutrients but also a culinary delight. A 100-gram serving delivers an astonishing 500% of the daily value (DV) for vitamin B12 and 130% for selenium, making it a nutritional giant. Mackerel’s high omega-3 content of 4,580 mg per serving comes with minimal preparation needs, offering a straightforward yet nutritious option. Its popularity across various cuisines, often smoked and served as whole fillets, underscores its versatility and rich flavor profile.
Furthermore, mackerel’s nutrient density supports heart health and cognitive function. The significant levels of selenium and vitamin B12 it contains play crucial roles in maintaining a healthy immune system and energy metabolism. [4]
Herring
Herring, a medium-sized oily fish, is commonly consumed cold-smoked, pickled, or as a canned snack. It offers nearly 100% of the DV for selenium and 779% for vitamin B12 in a 3.5-ounce serving. With 2,150 mg of EPA and DHA, herring is a nutritious choice that contributes to heart and brain health.
In many cultures, herring is a breakfast staple, particularly in its smoked form known as kippers. This tradition highlights the fish’s role in a nutritious diet, providing a substantial start to the day with its rich omega-3 content. [5]
