All varieties of fish, including white, oily and shellfish, are an excellent source of protein, a nutrient that supports the growth and maintenance of muscle. Meanwhile, calcium and vitamin D are needed for normal muscle function, too. Langoustine, oyster and tilapia contain calcium, but brown crabmeat and tinned fish, which contain tiny edible bones, such as anchovies and sardines, are especially rich in this mineral. Meanwhile, basa, halibut, octopus, oysters, red mullet and red snapper provide some vitamin D, while most oily fish including anchovies, herring, mackerel, salmon, sardines, sprats, rainbow trout and fresh tuna are packed with it.

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