Behind its small size, there are many benefits of fish eggs that you should not miss. Various important nutrient content in it makes fish eggs very good for you to consume.
No less than the meat, fish eggs also save a myriad of important benefits for the health of the body.
Usually, we often encounter fish eggs in dishes sushi as a dish to add to the appeal. In addition, fish eggs are also commonly processed into a variety of delicious Indonesian dishes, such as fish egg curry, fried fish eggs, or fish egg pepes.
Fish Egg Nutrient Content
The nutritional content of fish eggs varies, depending on the type of fish. Fish eggs commonly consumed include salmon eggs, herring, capelin, or carp.
On average, 1 tablespoon (15–30 grams) of fish roe contains about 40 calories and the following nutrients:
- Less than 1 gram of carbohydrates
- 2-3 grams of fat
- 4–6 grams of protein
- More than 100% daily requirement of vitamin B12
- 80 milligrams of choline or 20% of the daily requirement
- 50 milligrams of magnesium or 15% of the daily requirement
- 10 micrograms of selenium or 20% of the daily requirement
Fish eggs are also rich in other important nutrients, such as omega-3 fatty acids and amino acids. In fact, consuming fish eggs is known to be almost the same as taking fish oil supplements which are highly nutritious.
Benefits of Fish Eggs for Health
Seeing the abundant nutritional content, it is not surprising that fish eggs have many health benefits. The following are some of the benefits of fish eggs that you need to know:
1. Improve brain health
One of the benefits of fish eggs that you should not miss is that it improves brain and nerve health. This benefit is obtained from the content of omega-3 fatty acids, namely EPA, DHA, and DPA, which are abundant in fish eggs.
In addition, omega-3 fatty acids are also known to support the development and formation of children's brains, relieve symptoms of depression and anxiety in adults, and slow down the aging process and decline in cognitive function in the elderly.
2. Improve eye health
Not only improve brain health, the fatty acids DHA and EPA are also important for the development of vision function in infants, and improve retinal function in children and adults.
What's more, getting an adequate intake of omega-3 fatty acids also lowers your risk of developing various eye diseases, such as diabetic retinopathy, dry eye syndrome, and macular degeneration.
3. Improve immune function
Fish eggs are a good source of selenium. This mineral functions as an antioxidant that can protect the body from oxidative damage due to excess free radicals.
This damage can occur anywhere, including organs and cells in the immune system, reducing the body's ability to fight infection. In addition, selenium also plays an important role in improving thyroid gland function and maintaining mental health.
4. Maintain heart health
Fish eggs are also useful for maintaining heart health. The content of omega-3 fatty acids in fish eggs is known to have a major role in reducing the blood clotting process, dilating blood vessels, lowering bad cholesterol levels, and reducing inflammation in the body.
These benefits can reduce the risk of hypertension and atherosclerosis, which are major risk factors for heart disease. However, not only that. This benefit is also useful for improving the health of people who already have heart disease.
5. Help lose weight
If you're looking to lose weight, eating fish eggs and other foods that are high in protein can help speed up the process. As mentioned earlier, fish eggs are relatively low in calories, so consuming them on a regular basis will not significantly increase your weight.
In addition, fish eggs are also a source of high quality protein which is almost equivalent to 1 large egg. This protein content can keep you full, so that your appetite is reduced. That way, your weight will be more controlled.
Although it has many health benefits, fish eggs contain high levels of cholesterol and sodium. Therefore, you must be careful in consuming it. For people with gout, the high purine content in fish eggs can cause a recurrence of gout symptoms.
In addition, for those of you who have allergies to fish and shellfish, you should also avoid consuming fish eggs. Content vitellogenin in it has the potential to cause allergic reactions, such as rashes, itching, narrowing of the airways, and low blood pressure.
So that the benefits of fish eggs are not lost, try to always process them properly. The steaming method is better than the frying or frying method. If necessary, consult a doctor to get the right recommendations in using fish eggs as a daily diet.