Herring – properties, nutritional values, calories

Herrings, regardless of whether they are in cream, oil or vinegar, has many healthy properties and nutritional values. Herrings are a rich source of proteins, vitamins and trace elements. And what is very important for people on a slimming diet, although herring is an oily fish, it does not have a lot of calories. What is the effect of herring on health? Why is it worth eating them?

Herrings are fish that have many properties and nutritional value. They do not provide many calories even though they are high in fat. However, they are healthy fats – polyunsaturated essential fatty acids (PUFAs) that have a positive effect on health.

Herring – health properties

Herring is a rich source of wholesome and easily digestible protein. They contain a lot of fat, but this is the herrings greatest advantage! As much as 70 per cent. of this fat is unsaturated fatty acids beneficial to health, including omega-3 fatty acids (100 g of herring provides 1.2 – 1.7 g of omega 3 fatty acids)

Benefits of Omega 3 fatty acids
Benefits of Omega 3 fatty acids

They support immunity, help to prevent heart disease, regulate blood pressure and lower cholesterol. Moreover, they strengthen bones and support the eyes. Herring, thanks to the content of omega-3 acids, also affects the mood by increasing the level of serotonin, acts as an antidepressant, and strengthens memory and concentration.

Herrings – antiatherosclerotic effect

Herring is a rich source of vitamin A, vitamin D and vitamin E, which has an antiatherosclerotic effect. Herring should therefore be eaten by people suffering from cardiovascular diseases.

Herring also contains a lot of vitamin B6 (100 g of fish covers 20% of the daily requirement for B6) and vitamin B12 (it’s content in 100 g exceeds the daily requirement four times). Herring also provides a lot of iron, zinc and copper as well as phosphorus and iodine.

Herrings are classified as fatty fish, but this does not mean that they are very caloric (100 g provides less than 160 kcal). Also, the omega-3 acids contained in them accelerate metabolism and fat burning.

Herrings – use in the kitchen

Fresh and frozen fish are the healthiest. Unfortunately, they are not always available for purchase. Easily available salted herring contains slightly more A, E and B vitamins and some minerals, and is also fattier. However, they are high in sodium, which keeps water in the body and increases blood pressure. So, before cooking the fish, soak it in cold water or milk.

Serve the herring with potassium-rich vegetables and fruit that goes well with the herring. We do not recommend ready-made marinades – they are hard to digest, irritate the mucous membranes, and increase the secretion of gastric juices.

Also, like the fillets in oil sold in trays, they contain flavour enhancers and preservatives that can cause allergies.

Baked on a wire rack or in an oven (in aluminium foil or in a baking sleeve), stewed or steamed, they are easily digestible. Therefore, they can be a valuable dish for children, adolescents and seniors.