Atlantic Kippered Herring: A Nutritional Powerhouse
Introduction
Atlantic kippered herring is a robust and flavorful fish that offers numerous health benefits, thanks to its high-quality protein, healthy fats, and a variety of essential nutrients. Itโs a deliciously smoked fish, often enjoyed as a savory addition to breakfast or as part of various cuisines worldwide. Whether you’re looking to boost your protein intake or benefit from a rich source of omega-3 fatty acids, Atlantic kippered herring is a great choice. This seafood delight also serves as an excellent source of vitamins and minerals that support overall health.
Ingredients Table for Atlantic Kippered Herring
| Nutrient | Amount per 100g |
|---|---|
| Energy | 217 kcal |
| Protein | 24.58 g |
| Fat | 12.37 g |
| Saturated Fat | 2.79 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 84 mg |
| Iron | 1.51 mg |
| Magnesium | 46 mg |
| Phosphorus | 325 mg |
| Potassium | 447 mg |
| Sodium | 918 mg |
| Zinc | 1.36 mg |
| Copper | 0.135 mcg |
| Manganese | 0.05 mg |
| Selenium | 52.6 mcg |
| Vitamin C | 1.0 mg |
| Thiamin (Vitamin B1) | 0.126 mg |
| Riboflavin (Vitamin B2) | 0.319 mg |
| Niacin (Vitamin B3) | 4.402 mg |
| Vitamin B6 | 0.413 mg |
| Folate | 14.0 mcg |
| Vitamin B12 | 18.7 mcg |
| Vitamin A | 40 mcg |
| Vitamin E | 1.54 mg |
| Vitamin D2 | 2.2 mcg |
Allergen Information
Atlantic kippered herring is made from fish, which is a known allergen. Individuals with fish allergies should avoid consuming this product. Additionally, those with sensitivities to sodium or individuals on a low-sodium diet should be mindful of its relatively high sodium content.
Dietary Preferences
- High in Protein: A great choice for individuals looking to increase their protein intake, such as athletes or those on high-protein diets.
- Low in Carbohydrates: With zero carbohydrates, this makes an excellent option for those following a ketogenic or low-carb diet.
- Rich in Omega-3s: The fish is a great source of heart-healthy omega-3 fatty acids, essential for maintaining good cardiovascular health.
- Gluten-Free: As a pure fish product, Atlantic kippered herring is naturally gluten-free.
- Sodium Considerations: Due to its high sodium content, individuals with hypertension or those monitoring salt intake should consume this fish in moderation.
Nutritional Benefits & Health Tips
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Protein Powerhouse: At 24.58 grams of protein per 100g, kippered herring provides a significant amount of protein, essential for muscle repair, immune function, and overall growth. Itโs especially beneficial for those following a pescatarian diet.
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Heart Health: The healthy fats in Atlantic kippered herring, including omega-3 fatty acids, help to reduce inflammation, support brain function, and protect against cardiovascular diseases by lowering triglycerides and blood pressure.
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Bone Health: Rich in minerals like calcium, phosphorus, and magnesium, Atlantic kippered herring contributes to maintaining strong bones and teeth. Calcium and phosphorus are essential for bone density, while magnesium plays a vital role in bone formation.
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Immunity and Energy: The high levels of vitamins like Vitamin B12, niacin (Vitamin B3), and Vitamin D2 are instrumental in boosting energy levels, supporting the immune system, and promoting overall vitality. Vitamin B12, in particular, is key for maintaining a healthy nervous system and red blood cell formation.
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Selenium for Antioxidant Defense: Selenium, a powerful antioxidant found in Atlantic kippered herring, helps protect cells from oxidative damage and supports thyroid function. Selenium also contributes to a healthy immune system.
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Vitamin A and Skin Health: The moderate amount of Vitamin A found in this fish supports skin health, vision, and immune function. Vitamin A plays a crucial role in maintaining healthy skin by promoting cell turnover and hydration.
Serving Suggestions
Atlantic kippered herring is incredibly versatile and can be enjoyed in various ways:
- Classic Breakfast: Pair with eggs and whole grain toast for a hearty and protein-rich breakfast.
- Salads: Flake the fish over a mixed green salad for added flavor and nutrition. The rich, smoky taste of the herring complements fresh greens beautifully.
- Sandwiches: Add to a sandwich or wrap with cream cheese, onions, and capers for a satisfying meal. Try it on rye or whole wheat bread for a hearty treat.
- Appetizer: Serve on a platter with crackers, thinly sliced onions, and a dollop of sour cream for a simple yet flavorful appetizer.
- Smoked Fish Dip: Blend the kippered herring with cream cheese, dill, lemon, and a touch of mustard for a creamy, savory dip.
Conclusion
Atlantic kippered herring is a nutritional gem, providing an excellent source of protein, healthy fats, and essential vitamins and minerals. While itโs high in sodium, itโs also packed with heart-healthy omega-3s and selenium, making it a great option for those seeking to improve their diet with nutrient-dense foods. Whether enjoyed on its own, in salads, or as part of a delicious dip, this fish can elevate any meal while promoting overall health and well-being.
