Like meat, fish and poultry, squid and octopus provide high-quality proteins with sufficient amounts of all the essential amino acids. Both have less saturated fat than meat and small amounts of omega-3 fatty acids, a group that includes the essential fatty acid linolenic acid, plus ecosapentaenoic acid (EPA) and dicosahexanoic acid (DHA), the primary unsaturated fatty acids in oils from fish.
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