Salmon roe is a true superfood unlike Kale – or what I refer to as green toilet paper.
It is loaded with all the vitamins and minerals you need to function optimally.
For thousands of years, your ancestors favored superfoods like salmon roe. But Western society has replaced it with green juices… which is like replacing Ferrari with a Toyota Camry.
What is salmon roe and what are some nutrients it contains?
What is salmon roe?
Salmon roe is fish eggs that come from salmon. While their size can vary depending on which species of salmon they belong to, they all display the same bright orange colour.
Salmon roe is not the same as salmon caviar. Caviar requires salmon roe to undergo an aging process in the soy sauce type of brine. Salmon roe is usually eaten alone or put inside sushi, and it has a unique taste.
I think of them like adults who stream.
You may be wondering why you want to eat salmon roe when you can simply add a handful of vegetables to your plate. Well, aside from the protein, salmon roe is packed with a variety of nutrients that you might struggle to find in other food sources.
If you are on a carnivorous diet, this is the ultimate companion for beef liver and muscle meat. Loaded Let’s take a look at its complete nutritional profile.
Nutritional profile of salmon roe
100 grams of salmon roe provides 200 calories, 14 grams of fat and 2.90 grams of carbohydrates. Let’s dive a little deeper into why so many people choose to eat these fish eggs.
Below is the nutritional content of 100gm of salmon roe
A high quality source of protein
100 grams of salmon roe contains 25 grams of protein. As a valuable source of protein, these fish eggs fit perfectly into a low-carb diet, providing more protein per calorie than almost anything else.
They are also packed with essential amino acids, including lysine, which have many wonderful benefits. The human body cannot make lysine, so the only way to get it back is through food or supplementation. As a building block for protein, lysine can promote wound healing, may enhance calcium absorption, and may reduce the blood sugar response in diabetics. Very good, right?
Another amino acid found in salmon roe is lysine. 100 grams of salmon roe contains about 2 grams of leucine. Branched Chain Amino Acids help in muscle growth. If you’re hitting the gym and looking for ways to build or maintain muscle, a serving or two of salmon roe is a great solution. Lysine has many benefits, including being a potent activator of mTOR.
Packed with omega-3 fatty acids
Salmon roe contains healthy omega-3 fatty acids. You’ll find around 3.5 grams per 100 grams, providing one of the best natural sources of DHA and EPA – Docosahexaenoic Acid and Eicosapentaenoic Acid. Reality, a study Discover that over 30% of the fatty acids in salmon roe are either DHA or EPA.
DHA is hugely beneficial for optimal brain functioning. So much so that roughly 25% of all the fat in your brain is DHA. Unlike some other fish products, salmon roe contains DHA in the form of a phospholipid, which makes it easier to cross the blood-brain barrier.
If providing brain fuel isn’t enough, DHA boasts of its anti-inflammatory effects which can be beneficial in treating a number of issues, including heart disease and arthritis.
In an omnivorous diet, getting enough DHA is a challenge. Salmon roe is a great addition to doing so.
Contains omega-6 fatty acids
The majority of us get plenty of omega-6 from our diets. But, if you are eating a well-balanced diet and getting it from healthy sources, there is no need to worry.
Omega-6 fats like AA can be beneficial and great for promoting skin and hair growth, as well as nourishing bone health, regulating metabolism, and lowering heart disease risk. Like omega-3, it also has benefits for brain development and functioning.
Vitamin D food source
100 grams of salmon roe gives us about 232 IU of vitamin D, or about 58% of the suggested daily intake. If you are looking for one of the few food sources of this vitamin, salmon roe is a great source.
Depending on where in the world you live, vitamin D is essential if you don’t get enough sunlight. That’s because the body produces vitamin D via cholesterol. Energy from ultraviolet B rays makes cholesterol, and produces vitamin D. If you’ve ever heard of the term “sunshine vitamin,” now you know why!
Vitamin D is often associated with depression. a study A study of people with depression found that vitamin D supplementation improved their mood. Additionally, the vitamin is linked to playing a role in other diseases, including reducing the risk of influenza and multiple sclerosis. This may be in part due to the role that vitamin D plays in boosting the immune system.
Vitamin B12 and other B vitamins
If you’re feeling anxious, tired, or simply “under the weather,” eating a portion of salmon roe may be a good remedy. Many common cognitive problems are due to a deficiency of vitamin B – some of the most important vitamins for cognitive function. In a 100-gram portion, there is 20.0 micrograms or 333% of the recommended daily amount of vitamin B12. One thing to know is that your body cannot produce it, so it must come from dietary sources or supplements.
Why is this vitamin important? Well, it keeps nerves and blood cells healthy, supports bone health, and gives you an overall boost of energy. Pregnant women are especially advised to consume adequate levels as deficiency has been linked to birth defects and even miscarriage.
Let’s not forget the other nourishing B vitamins found in salmon roe. Each 100 g yields approximately 0.14 mg (9.3% of the Suggested Daily Value) of Vitamin B1, 0.36 mg (21.2% DV) of Vitamin B2, 0.40 mg (2% DV) of Vitamin B3, 3.50 mg (35% DV) of Vitamin B5, and 0.32 g (16% DV) of vitamin B6.
Benefits of these levels include assistance with energy levels, fat burning, digestion, eye health, and more.
Antioxidants, including astaxanthin
With 91 micrograms of vitamin A (10% of the daily value) and 2.68 mg of vitamin E (13% DV) in 100 grams of salmon roe, salmon roe is rich in antioxidants. Oxidative stress is caused by free radical damage. In other words, unstable atoms damage healthy cells. This can lead to premature aging, as well as genetic degenerative diseases, autoimmune disorders, and dementia.
Another antioxidant found in salmon roe is astaxanthin, the chemical responsible for its orange color. You may be wondering what makes Astaxanthin so special? Well, for starters, it is 500 times more powerful than Vitamin E, and 6000 times more powerful than Vitamin C, providing many health benefits.
Search It was discovered that this substance may enhance the skin’s resistance to damage caused by UV rays. Then, there is also the possibility that it helps fight liver disease and oxidative stress.
Do you need something natural to enhance athletic performance and reduce muscle soreness after workouts? Astaxanthin has you covered. You can call this a super antioxidant because it really has endless benefits.
Salmon roe features 5.5% of your daily copper intake (0.11 mg) per 100 grams.
Copper is hard to find in foods other than beef liver. It aids in the action of collagen to help skin look smoother and firmer. In addition, it helps maintain healthy immunity, bones, and nerves.
While it can be difficult to meet your daily iodine needs, salmon roe provides an excellent source. Iodine helps build thyroid hormone. Deficiencies in this often lead to fatigue, low sex drive, digestive issues, brain fog, and more.
100 grams of salmon roe contains 275 mg of calcium, or 27.5% of the RDI. If you tend to avoid dairy, getting as much calcium as possible from the rest of your diet is essential. why? Not only is it good for bone health, it’s also essential for your heart and muscles to function properly.
Additional vitamins and minerals
Salmon roe is high in selenium and choline: two of the most important nutrients for cognitive function. Two are also present in large quantities in salmon and beef roe.
You’ll get about 65.5 mg of selenium (about 100% of your RDA) from a 100-gram portion. Selenium is often absent from many people’s diets, yet it is essential for cognitive functioning, memory, motor performance, and coordination.
Choline is another vitamin that aids cognition. Significantly, a deficiency is often associated with Alzheimer’s disease. In 100 grams of salmon roe, you’ll find about 45% of your RDA or 247 milligrams of choline.
Salmon roe is one of the most nutritious foods you will come across. While the downside is that the high-quality stuff can be hard to keep track of, if you can get hold of it, you’ll be adding a real superfood to your diet.
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