Salmon
Salmon is high in omega-3. This fish is also a source of lean protein, vitamin B12 and vitamin D. Vitamin B12 is important for the production of red blood cells, while vitamin D supports bone health. Salmon is low in saturated fat.
There are many ways to add salmon to your diet such as grilling fish with a little salt and pepper along with grilled vegetables or eating fish with noodles and sandwiches.
Sardines
Sardines are high in calcium and vitamin D. This fish also contains zinc, iron, potassium, vitamin B and omega-3. These nutrients support bone health, the immune system, the heart and metabolism. You can make sardine salad, sardine pasta.
Autumn fish
Mackerel is rich in omega-3, vitamin D, magnesium, selenium, copper, iodine and vitamin B to support bone health, heart, immune system, thyroid and metabolism. Mackerel is delicious when mixed in salad, added to sandwiches or grilled with vegetables.
Oysters
Oysters contain omega-3, zinc, selenium, copper, vitamin B12, iron and manganese to boost the immune system, produce strong red blood cells and bones. You can eat raw oysters or process them into stews, grilled with herbs and spices.
Herring
Herring is rich in omega-3, vitamin D, calcium, magnesium and vitamin B to support bone health, heart, immunity and metabolism. You can prepare herring salad, stir-fry with herbs or add it to soup.
