Herring is this little fish from the Clupeidae family that often deserves less attention than it deserves. It lies on the shelves next to herring and sprats, costs peanuts, but in terms of its benefits, it can outdo many expensive fish varieties. In Scandinavian countries, it is called the "poor man's goldfish," and in Japan, it is used to produce expensive additives. Let's find out what makes this modest inhabitant of the northern seas so good.

Who is herring

Herring (Mallotus villosus) is a small shoaling fish, 15-20 cm long, which lives in the cold waters of the Atlantic and Arctic Oceans, as well as in the northern part of the Pacific Ocean. Its main fishing areas are Norway, Iceland, Russia (Barents Sea), Canada. Herring is one of the key elements of the marine food chain: it is eaten by cod, saffron, seals, whales, seabirds. Humans have also appreciated herring. It is mainly caught in winter and spring, when it approaches the coast for spawning. The meat of herring is tender, pink-gray, with a characteristic smell of fresh cucumbers (like that of sprats). In cooking, it is used in fried, smoked, dried form, as well as for the production of fish meal and fat.

Unbelievable composition and calorie content

Herring is a real concentrate of benefits. 100 grams of fresh fish contains: protein - 13-15 g, fat - 7-12 g (depending on the season and place of capture), carbohydrates - 0 g. Calorie content - 120-180 kcal, making it a dietary product (calorie content increases due to oil when fried). Herring is a record holder for the content of omega-3 fatty acids (eicosapentaenoic and docosahexaenoic) - up to 2.5 g per 100 g. This is even more than in Atlantic salmon! Also, it is rich in vitamin D (15 mcg - 150% of the daily norm), vitamin B12 (3 mcg - 100%), selenium (40 mcg - 70%), phosphorus (250 mg - 30%), iodine (50 mcg - 35%). There are also vitamin A, E, iron, potassium, magnesium. Herring roe (masago) is a separate delicacy used in sushi.

Omega-3 for the heart and brain

Omega-3 fatty acids are the main trump card of herring. They reduce the level of "bad" cholesterol (LDL), increasing "good" (HDL). This is a prevention of atherosclerosis, myocardial infarction, and stroke. Regular consumption of herring (2-3 times a week) normalizes blood pressure, reduces blood viscosity. Omega-3 also nourish brain cells, improve memory, concentration, slow down age-related dementia. Docosahexaenoic acid (DHA) is the main structural component of gray matter. Omega-3 from herring is important for the development of the baby's brain for pregnant women. Unlike large predatory fish (tuna, shark), herring does not accumulate mercury, as it is located at the bottom of the food chain.

Vitamin D and bones

In winter and in cloudy regions, a deficiency of vitamin D is a problem for millions. Herring is one of the best natural sources of this vitamin. 150 g of fried herring provides the daily norm. Vitamin D regulates the absorption of calcium and phosphorus, strengthens bones, teeth, prevents rickets in children and osteoporosis in the elderly. Also, it participates in the work of the immune system, reduces the risk of autoimmune diseases (multiple sclerosis, rheumatoid arthritis). Studies show that people with normal vitamin D levels are less prone to colds and flu.

Iodine for the thyroid gland

Iodine is an essential microelement for the synthesis of thyroid hormones (thyroxine and triiodothyronine). A deficiency of iodine leads to goiter, fatigue, memory impairment, and intellectual development delay in children. In regions with a low content of iodine in the soil (most of Russia), herring can become an important source of this element. 100 g of herring contain about 50 mcg of iodine (30-40% of the norm). For prevention, it is enough to eat 150-200 g of fish per week.

Easily digestible protein

The protein of herring is absorbed by the body at 95-98%, which is higher than that of animal meat. The amino acid composition is balanced: all essential amino acids are present, including lysine (for growth), tryptophan (for serotonin), methionine (for the liver). The protein of herring does not overload the kidneys and the gastrointestinal tract, so it is recommended in rehabilitation diets. Athletes use herring as a source of easily digestible protein for muscle recovery. Especially useful herring during the period of active growth in children.

Herring roe (masago): benefits and characteristics

Herring roe (masago) is a small, crunchy, yellow-orange yolk, known to lovers of sushi. It is often dyed in different colors (green, red, black) with natural additives (paprika, octopus). The nutritional value of the roe: protein - 20 g, fat - 8 g, omega-3 - up to 1.5 g. The roe is rich in lecithin (good for the liver and nerves), folic acid (important for blood formation). However, herring roe is usually very salty (up to 5-7% salt), so hypertensive patients and people with edema should limit their intake. In addition, preservatives (potassium sorbate) may be present in cheap roe, but overall, the product is healthy.

How to choose and cook herring

When buying, pay attention to freshness: the eyes of herring should be bulging, clean; gills - red; smell - fresh, cucumber-like, without ammonia. Avoid fish with a yellow coating (fat oxidation). The tastiest herring is fatty, caught in winter (November-February) before spawning. Summer herring is thin, dry. Cooking methods: fried (in flour or batter) - classic; baked with vegetables in foil; smoked (hot or cold smoking); dried (like a beer snack); salted (spicy brine). Important: herring should not be boiled for a long time (it becomes soft). Cooking time - 3-5 minutes on each side over medium heat.

Possible harm and contraindications

Despite its enormous benefits, herring has its downsides. The main one is salt. Salted, smoked, dried herring contains a lot of sodium, harmful to hypertensive patients, heart patients, people with kidney diseases. Fried herring in oil becomes more calorie-dense (up to 250 kcal). Allergy to fish is a contraindication. Herring can accumulate microplastics and heavy metals (but less than large fish). It is important to buy herring from verified fishing areas (not contaminated). Pregnant and breastfeeding women should eat herring in boiled or baked form, avoiding salted.

Herring is a superfood that is available to everyone. It is delicious, healthy, and versatile in cooking. Include it in your diet 1-2 times a week, and your heart, vessels, bones, and brain will thank you. And your budget will remain intact. There is no need to chase expensive fish when there is a real treasure trove of health right under your nose.

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