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sardines fish seafood food healthy protein omega-3 DHA EPA calcium phosphorus potassium magnesium zinc iron copper manganese selenium choline vitamin D vitamin B12 riboflavin niacin pantothenic acid vitamin B6 folate biotin molybdenum healthy eating diet nutrition delicious appetizing meal lunch dinner snack appetizer entree main course side dish garnish ingredient recipe cooking food photography still life photography product photography commercial photography stock photography image photo picture