Herring — this little fish from the Clupeidae family is often unjustly overlooked. 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 figure out what makes this modest inhabitant of the northern seas so good.

Who is herring

Herring (Mallotus villosus) is a small shoal fish, 15-20 cm long, that lives in the cold waters of the Atlantic and Arctic Oceans, as well as 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, saithe, seals, whales, sea birds. Humans also appreciate herring. It is mainly caught in winter and spring when it approaches the shores 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 forms, as well as for the production of fish meal and oil.

Unbelievable composition and calorie content

Herring is a real concentrate of benefit. In 100 grams of fresh fish, there is: 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 dietetic product (calorie content increases in fried form due to oil). Herring is a record holder in the content of omega-3 fatty acids (eicosapentaenoic and docosahexaenoic acids) — up to 2.5 g per 100 g. This is even more than in mackerel! 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 vitamins 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 infarctions, and strokes. Regular consumption of herring (2-3 times a week) normalizes blood pressure, reduces blood viscosity. Omega-3 also nourish brain cells, improving memory, concentration, slowing 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 fetus's brain for pregnant women. Unlike large predatory fish (tuna, shark), herring does not accumulate mercury because it is 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 grams of fried herring provide the daily norm. Vitamin D regulates the absorption of calcium and phosphorus, strengthens bones, teeth, prevents rickets in children and osteoporosis in the elderly. It also participates in the work of the immune system, reduces the risk of autoimmune diseases (multiple sclerosis, rheumatoid arthritis). Studies show that people with normal levels of vitamin D get fewer 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 low iodine content in the soil (most of Russia), herring can become an important source of this element. 100 grams of herring contain about 50 mcg of iodine (30-40% of the norm). For prevention, it is enough to eat 150-200 grams 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 features

Herring roe (masago) is a small, crispy, yellow-orange yolk, known to lovers of sushi. It is often dyed 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. Moreover, there may be preservatives (potassium sorbate) in cheap roe, but overall, the product is beneficial.

How to choose and prepare 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 film (oxidation of fat). 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 (as a beer snack); salted (spicy brine). Important: herring cannot be cooked for a long time (it falls apart). 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-rich (up to 250 kcal). Allergy to fish is a contraindication. Herring may 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 accessible to everyone. It is delicious, healthy, and versatile in preparation. Include it in your diet 1-2 times a week, and your heart, vessels, bones, and brain will thank you. And the budget will remain intact. There is no need to chase expensive fish when a real treasure trove of health is floating right under your nose.

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