Amazing Benefits and Moderate Consumption
To love dining on fish eggs is to have acquired a taste for their unique flavor and taste. Not everyone has a daring, adventurous palate for these slimy little delicacy. From the more common and affordable salmon roe to the insanely expensive beluga caviar, fish eggs can be a powerhouse of nutrition. However, they are also rich in cholesterol and high in sodium. So what gives?
Fish eggs come in a variety of sizes, shapes and colors, and can come from all different kinds of fish, most notably the beluga, other types of sturgeons, salmon and carp. All fish roe are very nutritious. Fish eggs have a common benefit with fish oil supplements – that’s their high component of anti-inflammatory omega-3 fats. Better than supplements, fish eggs are natural sources, hence, there is less risk of oxidizing during processing. Omega-3 fatty acids are crucial for proper brain function and heart health, and help reduce inflammation in the body that can lead to chronic disease.
Fish eggs are also one of the few sources of fat-soluble vitamin D which works together with omega-3 fats. The vitamin helps healthy fats get absorbed and used by the body. Vitamin B12 is another nutrient present in fish roe for mental health and brain function and helps metabolize food for energy. Selenium, magnesium, iron and some calcium add to the impressive lineup of nutrients already in fish roe.
However, fish eggs are also high in cholesterol. Just one ounce of black caviar contains more than half of the daily limit of 300 mg recommended for healthy adults. We all know the risk for heart disease we face with a diet high in cholesterol. Also, the natural high sodium component of fish roe plus additional salt soaking during processing drives up the saltiness of this otherwise healthy food. More than the daily minimum requirement of 2,399 mg, eating too much of this can lead to higher risks of elevated blood pressure, stroke and heart disease.
For health reasons, indulging in fish roe becomes a risk-carrier due to the presence of its high cholesterol and sodium levels. Nonetheless, its other healthy components are good for one’s diet. Moderation is the key to enjoying this delicacy as with other whole foods.
A Taste for Fish Eggs in Lynnwood
Love our many selections of fish roe at Wild Wasabi prepared in many exciting ways. Once in a while treat yourself to a nutritious dinner of one of marine life’s delicious offerings.