Herring is a type of fatty sea fish that you just need to pay attention to because of the rich content of useful components in the product - minerals, vitamins, fatty acids. This fish also has a lot of iodine and a high level of protein with no carbohydrates at all. In addition, in the Atlantic and Pacific fish, the female and male body benefits not only from fillets, but also caviar with milk.
Few people know that Iwashi herring is a natural stimulant for heavyweight athletes. It turns out that the chemical composition of the usual salted herring is superior to all available anabolic steroids. This fish can be eaten during dieting or pregnancy and before exercising in the gym (which is even recommended). And what is most interesting, herring has practically no contraindications.
Nutritional value and calorie content
The nutritional value and calorie content of herring vary depending on the method of preparation of the product and its variety. Fresh fish contains 125.3 kcal per 100 g. Herring caviar contains 221.2 kcal per 100 g, and milk - 143.2 kcal.
Consider the nutritional value of herring (different types of cooking) per 100 grams in the form of a table:
| Variety of herring | Calorie content, kcal | Proteins, g | Fat, g | Carbohydrates, g |
| Salty | 145,9 | 18,1 | 8,5 | 0 |
| Fried | 180,5 | 21,3 | 17,6 | 0 |
| Smoked | 226,9 | 23,7 | 11,4 | 0 |
| Lightly salted or lightly salted | 189,6 | 17,9 | 11,5 | 0 |
| Boiled | 131,1 | 21,2 | 10,9 | 0 |
| Baked in the oven | 200,5 | 18,6 | 12,9 | 1,1 |
| Pickled | 159,6 | 16,8 | 12,7 | 3,3 |
| Canned in oil | 305,8 | 16,4 | 26,9 | 0 |
Salted herring fillet contains 144.8 kcal, and one piece of fish contains about 41.2 kcal. In addition, the herring contains ash in the amount of 11.4 per 100 g of edible fish.
The ratio of BJU in milk is 22.2 / 1.4 / 6.4, respectively, and for herring roe - 31.7 / 10.21 / 0.
The product cannot be called high-calorie, so it can be consumed in moderation even during weight loss, unless you should refuse fish in oil or smoked.
The chemical composition of herring
The chemical composition of herring is saturated with vitamins and fatty acids such as omega-3, as well as micro and macro elements. In addition, no less diverse set of components is present in milk and caviar, which people completely in vain neglect. In terms of composition, salted, lightly and slightly salted fish almost do not differ from raw fish, therefore, we will consider a set of vitamins and useful elements using the example of salted Atlantic herring.
Chemical composition of vitamins in fish per 100 g:
| Product | A, mg | B4, mg | B9, mg | C, mg | B12, mg | D, mg | PP, mg |
| Fillet | 0,02 | 65,1 | 0,012 | 0,79 | 5,9 | 31,1 | 4,5 |
| Milk | – | – | – | – | – | 31,1 | – |
| Caviar | 0,09 | 13,6 | 0,016 | 0,61 | 0,002 | 0,012 | 1,7 |
Micro and macro elements per 100 g:
- iodine - 41.1 mg;
- copper - 0.043 mg;
- iron - 1.2 mg;
- selenium - 35.9 mg;
- cobalt - 39.9 mg;
- fluorine - 379.1 mg;
- potassium - 215.6 mg;
- magnesium - 39.6 mg;
- calcium - 81.1 mg;
- sodium - 101.1 mg;
- phosphorus - 269 mg;
- chlorine - 166.1 mg.
The chemical composition also contains saturated omega-3 acids in the amount of 1.84 g and omega-6 - 0.19 g. In addition, herring contains 59.9 mg cholesterol per 100 g of the product.
Caviar and milk contain practically the same useful minerals as the fish itself. In addition, milk contains vitamin D, one of the most essential for the full development of the body.
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Useful properties of fish
The beneficial properties of fresh, salted and slightly salted herring fish for the body are very extensive, the product benefits women, men, children and especially athletes.
- Due to the high content of omega-3 fatty acids in the product, fish has a positive effect on the work of the heart and prevents the development of diseases such as atherosclerosis.
- It acts as a prophylactic agent for the development of tumors and oncology, since it is the lack of fatty acids in the body that increases the likelihood of developing the disease.
- Strengthens the immune system due to iodine.
- Reduces the likelihood of developing diabetes.
- Due to the high calcium content, bones are strengthened.
- The product increases the level of hemoglobin in the blood and has a positive effect on the functioning of the kidneys - here we are not talking about lightly salted, but about baked or boiled fish.
- It has a positive effect on the work of the visual organs.
- Increases concentration and performance of the brain.
- Contains easily digestible protein, which is especially appreciated by athletes.
- Natural stimulant for gaining muscle mass.
In addition, herring contains useful elements that can reduce the accumulation of fat cells. Regular consumption of fish helps speed up metabolism, so fish should be included in the diet for weight loss, despite its fat content.
The benefits of caviar
The benefits of herring caviar for the body are the high content of minerals and lecithin, which has a positive effect on the circulatory system, namely:
- normalizes blood pressure;
- increases the amount of hemoglobin;
- reduces the risk of developing anemia;
- thins the blood;
- reduces the likelihood of varicose veins;
- improves heart function.
It is recommended to include herring caviar in the diet in the postoperative period, due to which the strength in the body will recover faster.
In addition, the product will help:
- improve overall health;
- improve performance;
- improve appetite;
- strengthen the immune system;
- get rid of a depressive state;
- rejuvenate the skin.
The protein contained in caviar is absorbed by the body much faster than meat (in about half an hour).
Herring milk
Herring milk is high in vitamin D and omega-3 fatty acids. Milk is often used by athletes who need to recuperate after a grueling physical training session. In addition, the product is recommended for people who have suffered a serious illness.
Other beneficial properties:
- improving the work of the cardiovascular muscle;
- prevention of heart attack;
- stimulation of brain cells;
- increased immunity;
- improving memory.
The product helps the body to better absorb glucose, which prevents the development of diabetes. In addition, milk is considered an enhancer of male potency.
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Cosmetic properties
The cosmetic properties of herring and its caviar primarily apply to improving the condition of the skin of the face, the structure of hair and nails:
- fish oil is used as a mask for smoothing superficial wrinkles;
- herring scales are added to varnishes and even lipsticks to obtain a pearlescent shine;
- using caviar masks (an example is described below), you can soften the skin of the face and hands;
- products with the addition of components obtained from caviar, even out the tone of the face and improve the elasticity of the skin.
To make a mask suitable for all skin types, you need to take 5 g of fresh fish roe, chop and mix with a tablespoon of olive or linseed oil. Let it stand for 15-20 minutes, add the yolk of one egg and apply the resulting composition on cleansed skin of the face and neck for half an hour, and then rinse with warm water. No cream is required.
Contraindications and harm to the body
The harm to the body primarily lies in the high salt content in the product. Drinking will immediately lead to fluid retention in the body, which will cause swelling and increase the burden on the kidneys.
Herring is contraindicated in the following cases:
- in the presence of kidney and liver pathologies;
- gastritis;
- hypertension;
- recurrent or persistent migraines;
- diabetes mellitus;
- an allergic reaction;
- when the stomach is acidic.
The list of prohibitions applies only to salted fish, since the product is allowed to be consumed in a baked or boiled form. You can eat salted herring without fear of health only after it has been soaked in black tea or milk.
It is undesirable for children under 3 years old to eat salted fish, as well as nursing mothers.
Attention! If you are obese, then smoked fish should be completely abandoned due to its high calorie content.
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Outcome
Herring is a universal product that has the same beneficial effect on the health of both men and women. Fish contains a large amount of beneficial components and amino acids that not only contribute to improving health, but also help athletes build muscle. In addition, these compounds have a rejuvenating effect and increase vitality.
