For those who may not know, Kippers are split, smoked, salted herring. Herring are high in omega-3 fatty acids and vitamin D. You may want to limit the amount of Kippers if from larger Herring, as they may contribute a greater amount of mercury or PCB's an environmental contaminant.
Sardines are also high in omega-3 fatty acids and vitamin D. Since they are much smaller fish, they contribute much less mercury to the diet.
So then, which is better? I would say go with the canned sardines. You have a lower exposure to mercury and less salt as well. Kippers enjoy popularity in the United Kingdom and Ireland, which still traditionally produce them. UK and Canadian producers also export kippers around the world, and they enjoy popularity in Japan and specific North American regions.
However, kippers remained popular even with the advent of refrigeration; they were a mainstay at the breakfast table from Victorian times until around the s. Unfortunately, after this time our idea of what breakfast constitutes changed, and ultra-processed cereal increasingly became the default option. In the tables below, we can see the nutrient profile per grams 1. As we can see, kippers are a good source of fat and protein, and they contain a rich source of omega-3 fatty acids.
Similar to other fatty fish , they are also rich in vitamin D. Kippers have an impressive nutrition profile, but what kind of benefits can we get from eating them? Since omega-3 is an essential fatty acid and we cannot synthesize it within our body, we need to obtain it from dietary sources.
Per gram serving, kippers contain approximately mg of omega-3, which is a substantial amount. Protein is crucial for so many reasons, and it plays a role in everything from building muscle and immunity to healthy aging 8 , 9 , Ensuring an adequate intake of protein is especially critical for physical athletes and the elderly.
A typical gram kipper serving provides approximately 37 grams of protein 1. Selenium is a mineral with antioxidant properties that can help to protect our body against inflammation and strengthen immunity 11 , While selenium deficiency is rarely a problem in the Western world, deficiency prevalence rates are high globally.
One of the significant causes of selenium deficiency is low levels of selenium in soil, which can be a problem in any local area. If the ground does not contain adequate selenium, then the vegetables that grow in the land will not either. It is not only beef and red meat that provide B vitamins, and seafood can also be an excellent source of these vitamins.
For instance, B12 deficiency can lead to autoimmune conditions, impaired digestive function, and an increased risk for cardiovascular disease Vitamin D is one of the single most important nutrients, and perhaps it is even the most essential of all. Firstly, vitamin D is not a vitamin in the traditional sense, and it functions as a hormone within the body.
As a result, a vitamin D deficiency can cause some serious issues, and these may include a higher risk of cancer, cardiovascular disease, and dementia 15 , 16 , We can either obtain vitamin D from the sun, supplementation, or a limited selection of foods that includes oily fish, eggs, and mushrooms.
A typical gram serving of kippers would, therefore, provide almost half the recommended daily value for the vitamin. This cooking method is such a simple, yet tasty and nutritious meal that takes around 10 minutes from start to finish. For this recipe, all you have to do is lightly fry the kippers and then top them with grated raw onions, freshly squeezed lemon, and lemon slices. If you eat the whole kipper with the bone, you will be getting a fair dose of bone-building minerals and vitamin; just be careful not to choke on the bones.
A 3- to 6-ounce serving provides 67 to milligrams of calcium, the equivalent found in about 2 to 4 ounces of milk. In addition, the bones are one of the only sources of vitamin D you can get in your diet aside from fortified foods. The same serving of kippers has 69 to IU of vitamin D, which covers 12 to 28 percent of the requirements for adults.
Kippers are also a good way to incorporate many other important nutrients, such as phosphorus, potassium, iron, zinc and vitamins B, A and E into your diet. The overall nutritional profile of kippers makes it a healthy food to include on a regular basis in your diet. However, its sodium content could be a problem if you are salt-sensitive or have high blood pressure. A serving of kippers can easily provide between and 1, milligrams of sodium, which is very high considering healthy adults should aim for no more than 2, milligrams of sodium a day.
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