Calcium Often Overlooked in Vietnamese Cuisine
According to the USDA, 100g of salmon contains approximately 9mg of calcium. In contrast, the same amount of Vietnamese sardines—a common fish in Vietnamese cuisine—contains a whopping 232mg of calcium, a remarkable 25.7 times higher concentration than salmon.
Remarkably, sardines are incredibly affordable. At local markets and supermarkets, fresh sardines cost between 30,000-55,000 VND per kg, while dried sardines are priced around 80,000-150,000 VND per kg, significantly less than imported salmon.
Sardines are rich in nutrients Sardines are packed with essential nutrients. (Image: Getty).
Calcium is a vital mineral for maintaining strong bones, preventing osteoporosis, and supporting cardiovascular, nervous system, and blood clotting functions.
The WHO recommends an average daily calcium intake of 1,000mg for adults, with higher needs for the elderly, pregnant women, and nursing mothers.
This means that just 150g of sardines daily can provide over 30% of an adult’s daily calcium requirement – a simple, effective, and budget-friendly option.
Good for Brain and Eyes
Beyond its calcium richness, sardines are a powerhouse of essential nutrients. Harvard School of Public Health research highlights sardines’ high omega-3 fatty acid content, proven to enhance cognitive function and reduce the risk of memory-related diseases like Alzheimer’s.
Specifically, individuals with diets rich in omega-3s tend to have lower levels of beta-amyloid in their brains, a marker linked to the formation of neural plaques associated with memory decline.
Furthermore, sardines’ omega-3s are beneficial for eye health. The AAO reports that regular omega-3 supplementation can reduce the risk of macular degeneration, a leading cause of blindness in older adults.
Sardines are also a good source of various micronutrients, including:
- Vitamin B12 and niacin (B3): Support nerve function and metabolism.
- Selenium: Plays a crucial role in thyroid function and immune health.
- Iron and potassium: Support circulation and regulate blood pressure.
According to the FDA, sardines are also among the fish with low mercury content, making them safe for regular consumption – a feature not shared by all seafood.
Sardines: A Valuable Treasure in Vietnamese Cuisine
Sardines are found throughout Vietnam’s coastline, particularly prevalent in the central and southern regions. Vietnam harvests approximately 20,000 to 22,000 tons of sardines annually, supplying domestic demand and exports.
Beyond being a key ingredient in traditional Vietnamese fish sauce, a staple in Vietnamese cuisine, sardines are versatile, used in diverse dishes like braised sardines, crispy-fried sardines, sardines with peanuts, and stir-fried sardines with vegetables.
For optimal nutrient retention, especially calcium and omega-3s, it is best to opt for fresh sardines, cook them briefly, and avoid deep frying. Dried sardines should be sourced from reputable establishments that prioritize quality and food safety.
Source link: https://dantri.com.vn/suc-khoe/loai-ca-giau-canxi-gap-25-lan-ca-hoi-gia-re-beo-o-cho-viet-20250430150027868.htm
