Salmon caviar, health benefits? That’s right. Frequently the health benefits of caviar are overlooked. Not only are these colorful pearls delightfully delicious, but the nutritional value of caviar is extremely high. So what does 1 oz, a typical serving size, contain? Below is a break down of some of the essentials:
Nutritional Value of Caviar*
- Calories in Caviar: 71-77
- Fat: 4.8 – 6 grams (25% consist of cholesterol and 75% lecithin)
- Protein: 7 – 7.5 grams
- Carbohydrate: 0.9 – 1.1 grams
- Calcium: 78 milligrams
- Potassium: 46.4 – 51 milligrams
- Cholesterol: 124- 166 mg
- Sodium: 425-625 mg
- 47 vitamins and minerals
*Nutritional value for all caviars.
Salmon caviar comes very close to a complete food. It is a light food, full of vitamins and minerals, relatively low in calories, and high in protein. In fact, caviar was one of the sacred foods revered by many traditional cultures around the world for nourishing babies, children, and mothers-to-be.
As discovered in the 1930s by Weston Price, known as the “Charles Darwin of Nutrition” fish roe ranks very high among foods associated with fertility and overall human health because it is rich in minerals and fat-soluble activators: vitamin A (retinol isomers), D (vitamin D3 and isomers) and K (vitamin K2). What was uncovered was that without those fat-soluble activators, absorption of vital minerals from food became less than optimal, dare we say futile. So “revered” foods such as red caviar which have the minerals and the fat activators became the shining gems in the world of sacred foods.
Caviar and Pregnancy
Salmon roe, which is more affordable and accessible then sturgeon caviar, has been particularly treasured throughout the years by several traditional cultures, especially the Eskimos. When it came down to caviar and pregnancy, salmon roe was frequently given to women to increase their fertility and to insure a high perfection of offspring. It was also given to insure the physical development of growing babies and children, especially girls.
Proven Salmon Caviar Health Benefits
In 2009 in a novel study performed at the University of Almeria (UAL) in Spain, it was found that after analyzing the roe of 15 marine animals, salmon roe ranked among the top 3 in having high omega-3 levels. Omega-3 EPA and DHA constituted more than 20% of the fatty acids found in salmon roe. EPA and DHA are both need for optimal eye, heart, mental, immune and metabolic health throughout life. DHA is essential for early brain and eye development. A lack of omega-3 is associated with poor development of the nervous and reproductive systems, inflammatory diseases, cardiovascular diseases, depression, hypertension, and diabetes.
Other Red Caviar Health Benefits?
In some countries caviar is a recommended post-surgery food. Its high protein content, ease of consumption and digestion makes caviar a good food source to help in a patient’s recovery. It is also purported to be good for hangovers. The acetycholine found in caviar is supposed to increase ones tolerance to alcohol.
The Red Herring
So salmon caviar seems like the perfect food? Ah, but not too fast. Salmon caviar is high in sodium. Depending on how much the caviar is salted, it can be anywhere from 425 to 625 milligrams of salt in an 1-ounce serving of caviar. Ouch! That is approximately 1/3 of the daily recommended intake of 2,000 milligrams. Also the cholesterol intake is less than desirable for a health-conscious eater. So what is a caviar lover to do?
Everything in moderation is the doctor’s prescription, especially for those who have to limit their sodium and cholesterol intake. Enjoy and savor this as a rare treat, each and every delicious bite that, that 1 oz of salmon caviar can deliver to your palate.
Sources used:
Susie Boeckmann & Natalie Rebeiz-Nielsen. Caviar: The Definitive Guide. Great Britain; Mitchell Beazley; 2000.
Susie Boeckmann & Natalie Rebeiz-Nielsen. Caviar: A True Delicacy. New York; Macmillan; 1995.
Susan Friedland. Caviar.
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