Herring Fish Health Benefit and Side Effects

What are the benefits and nutritional facts and side effects of eating herring fish?

Benefits of herring fish

Herring is a small, oily fish commonly found in the North Atlantic and Baltic Sea regions. It has been a staple food in many cultures for centuries and is known for its distinctive taste and versatility. Europe is the world main consumer of herring due to abundance in the North Atlantic, Baltic and North Seas.

Fatty fish, such as albacore tuna, salmon, herring, anchovies and sardines, can help with sleep by providing a healthy dose of omega-3 fatty acids and vitamin D. Both nutrients are involved in regulating the body serotonin, and in turn, melatonin production.

Here are some of the health benefits you can enjoy by adding fish like herring to your diet. Herring is high in protein, an excellent source of B vitamins and zinc, and low in saturated fat. Helps improve heart health and fetal brain development.

Atlantic herring is managed through a quota system, and regulators have cut quotas by more than 40 percent since the early 2000s. Last year, herring were also difficult to catch on the far coast, where they are usually caught in abundance, but they were plentiful near the New England coast.

Herring is a Nordic diet staple—it has a higher omega-3 content than sardines, trout, and mackerel at more than 1,400 milligrams per 3 ounces. It is an excellent source of vitamin D and selenium.

Herring contains vitamin B12, which supports many functions throughout the body, including proper brain function and maintenance of healthy nerve cells. Together with folate (vitamin B9) it helps the body produce red blood cells.

Herring is in the top bracket, and the FDA recommends eating herring (and other "superfish") three times a week. Herring fish is full of antioxidants, omega 3 fatty acids and other valuable nutrients.

Herring fish is loaded with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids help prevent heart disease and help the brain function properly. They appear to be effective in reducing inflammatory conditions such as Crohn disease and arthritis.

Herring can accumulate in the ocean and enter the food chain, where it can reach higher levels in larger fish species such as tuna, swordfish and sharks. Atlantic herring is a low mercury fish species that is safe to eat.

Best way to eat herring Fresh herrings are especially good grilled or fried, often with a coating of oatmeal, which absorbs some of the oil that would otherwise be lost and which is very good for us. Cook a great dinner with easy fish recipes.

This small fish is also a great source of vitamin D. Fresh Atlantic herring provides 214 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV (8).

Omega-3 fatty acids

Herring boasts more omega-3 fatty acids than salmon or tuna, which are essential for human health because our bodies cannot produce these fats. Herring contains less mercury than other omega-3-rich fish you may be eating, such as tuna, king mackerel, swordfish and halibut.

Eating at least two portions of oily fish a week, such as mackerel, sardines or herrings, is associated with a lower risk of chronic kidney disease and a slower decline in organ function, research suggests. Chronic kidney disease (CKD) affects approximately 700 million people worldwide.Herring is a great choice for a healthy meal. Herring carries many nutrients that are difficult to find in other foods, especially omega-3 fatty acids, which are essential for muscle function.

Herring Fish Nutrition Benefits Facts 

Herring is a nutritious and healthy fish high in omega-3 fatty acids, which are important for heart health and brain function. It is also a good source of protein, vitamin D and other essential nutrients.

Herring Fish Nutrition Facts

100 grams of smoked herring contains 194 calories and provides:

62.5 grams of water.

19.9 grams of protein.

12.7 g of lipids.

82 grams of cholesterol.

3.3 mg of niacin.

0.28 mg of riboflavin.

9 micrograms of vitamin A (retinol equivalent)

Traces of vitamin C.

Herring nutrition 100 g

Specifically, 100 grams of fresh herring contains: 60.1 grams of water. 16.5 grams of protein. 16.7 g of lipids, including: 3.3 g of saturated fat, 8.63 g of monounsaturated fat, 2,61 g of polyunsaturated fat (mainly omega-3) and 85 mg of cholesterol.

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Herring has about 291 calories per fillet, so it is a relatively low-calorie and therefore protein-dense food. Key point: Herring offers a good source of protein. May 7, 2019

Research shows that certain types of fish, among them herring, are an excellent choice for a healthy diet. Herring carries many nutrients that are difficult to find in other foods, especially omega-3 fatty acids, which are essential for muscle function.

Antioxidants

Herring is in the top bracket, and the FDA recommends eating herring (and other "superfish") three times a week. While fresh herring has the most nutritional benefits, canned herring is also full of antioxidants, omega-3 fatty acids, and other valuable nutrients.

Good for liver

To get your dose of liver goodness, aim for two to three portions of oily fish per week. Herring, salmon, sardines, pilchards, trout and mackerel are delicious additions to your liver health arsenal.

Fish rich in omega-3 fatty acids are those that accumulate lipids in their flesh, such as mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovies, sardines, herring, trout and menhaden. Fatty fish such as cod and haddock contain less omega-3 because they store lipids in their liver[7].

Good for gut

Herring harbors heart-healthy omega-3 fatty acids. Kimchi, like many other fermented foods, promotes beneficial gut bacteria.

Good for your heart

Some of the major health benefits you can enjoy by adding fish like herring to your diet include improving heart health and helping fetal brain development. Additionally, it is well established that herring is high in protein, an excellent source of B vitamins and zinc, and low in saturated fat.

High in Omega-3

Herring is a nutritious and healthy food that is high in omega-3 fatty acids, which are important for heart health and brain function. It is a good source of protein, vitamin D and other essential nutrients.

Herring Fatty fish like herring provide about 1.5 grams of omega-3 per 3-ounce serving. Herring boasts more omega-3 fatty acids than salmon or tuna, which are essential for human health because our bodies cannot make these fats.

Herring is an excellent natural source of both vitamin D3 and omega-3 fatty acids. It is a good source of selenium and vitamin B12.

What are the side effects of herring?

Herring is not a potentially allergenic food, but there have been cases of histamine toxic reactions from poorly stored and frozen herring. This "fish poisoning" can cause red, swollen and blotchy skin, headaches and painful gastrointestinal symptoms.