How healthy is sour or salt herring?
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We are back in the herring season, and that means that the whole of the Netherlands is going to the Hollandse Nieuwe. But of course herring is certainly not only eaten in these months. For the rest of the year, the pickled herring in pots also performs well with many people!
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But how responsible are both variants of this typical Dutch fish? Does it matter that the pickled herring in pots is less fresh than salty herring? And what else is there in that fish? In short: how healthy is sour or salty herring? We put it all together in today's blog!
Fats in herring
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Herring contains about 200 calories per 100 grams. That's quite a bit, especially if you eat a solid fillet of it. The reason is that herring is one of the fattier types of fish you can get in the Netherlands. That may sound unhealthy, but the opposite is the case! These calories come for a large part from the so-called omega-3 fatty acids.
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Herring contains about 200 calories per 100 grams. That's quite a bit, especially if you eat a solid fillet of it. The reason is that herring is one of the fattier types of fish that you can get in the Netherlands. That may sound unhealthy, but the opposite is the case! These calories come for a large part from the so-called omega-3 fatty acids.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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Many people get too little omega 3 (and too much omega 6, for example from all kinds of vegetable oils). That is a shame, because omega 3 fats are incredibly important for your health. This way they keep your cholesterol in balance and thus ensure that your heart and blood vessels remain healthy. They also seem to be good for your mental health; they prevent and reduce, for example, depression.
Proteins in herring
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Besides those fats - 16 grams per 100 grams - herring also contains a lot of protein: no less than 18 grams per 100 grams! And that means that this fish is a great addition to their menu for athletes and dieters. With an average herring fillet you have 30 grams of protein.
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A small recap for those who have lost their memory for a while: proteins are essential for building muscle. They provide amino acids, literally the building blocks of your muscle tissue. In addition, they ensure that you feel full for longer after a meal. That helps you to eat less, and thus to lose more weight in the end!
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Vitamins in herring
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Of course, when it comes to the health value of a product, we do not only look at the macros. The micronutrients â € “vitamins and minerals â €“ are also important. Fortunately, that is a good thing when we take a closer look at herring.
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For example, this fish contains a good load of B vitamins, just as you would expect from animal products. For example, B2 is important for the nervous system, and B6 plays an essential role in digestion.
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In addition, all B vitamins stimulate the energy supply. Herring also contains a lot of vitamin D. Much of this is produced by your body itself under sunlight, but that is not always enough. The vitamin D in your food can then ensure that you still get enough.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Minerals in herring
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The main minerals in herring are sodium, potassium and phosphorus. The fish naturally already contains sodium (also known simply as salt). Together with potassium, it ensures healthy blood pressure. It is important to get them in balance: sodium increases blood pressure, whereas potassium lowers it!
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The main minerals in herring are sodium, potassium and phosphorus. The fish naturally contains sodium (also known simply as salt). Together with potassium, it ensures healthy blood pressure. It is important to get them in balance: sodium increases blood pressure, whereas potassium lowers it!
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These two minerals also ensure that your nerves can pass on their stimuli. Phosphorus is a somewhat less known mineral, but no less important. For example, it works in tandem with calcium to keep your bones strong. It also plays a role in your body's energy supply.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
Salt in herring
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We need to talk a bit more about sodium. As mentioned, there is already quite a bit in normal fresh herring: almost 100 milligrams per 100 grams. However, that is nothing compared to the salty herring as you eventually buy it. Since the fish is pickled in salt in the meantime, the salt content increases tenfold.
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No less than 1100 milligrams of sodium per 100 grams, so! The Netherlands Nutrition Center recommends eating a maximum of 6 grams of salt, or 1.5 grams of sodium, daily. This means that with 100 grams of herring you are already three quarters of your daily amount. Now that shouldn't be a problem if you tune the rest of your menu to it, but it's good to be aware of it!
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No less than 1100 milligrams of sodium per 100 grams, so! The Netherlands Nutrition Center recommends eating a maximum of 6 grams of salt, or 1.5 grams of sodium, daily. That means that with 100 grams of herring you are already three quarters of your daily amount. Now that shouldn't be a problem if you tune the rest of your menu to it, but it's good to be aware of it!
Salty herring healthy?
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All in all, can we say that salty herring is healthy? Broadly speaking, yes. Especially the omega 3 fats are a huge plus. There are few other foods that you can get in such quantities. It is not without reason that the Nutrition Center recommends eating fatty fish at least once a week.
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Herring is an excellent candidate for this. It is therefore wise not to eat too much salt on a day when you choose herring. When the rest of your diet is relatively low in salt, an occasional herring will not be a problem. It only becomes difficult when you are already approaching the upper limit anyway.
Sour herring healthy?
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And what about pickled herring? Many people assume that pickled herring is less healthy because it is less fresh. However, the difference is not that big at all. For example, all macros are still exactly the same in the fish, sour or not. Only the vitamins decrease slightly in quantity, but not as much as is often thought.
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All in all, sour herring is a great alternative for the salty variety! Do you want to consume less salt, or are you outside the fresh herring season? Then this is an excellent - and not too expensive - fatty fish to choose.
Beware of pollution!
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One last remark: as with all fish, there is a risk of pollution with herring. The fish can ingest heavy metals from seawater during their lifetime. These then end up in our body when consumed, which is not very healthy. Compared to salmon and tuna, the pollution from herring is often not too bad.
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
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Nevertheless, it is not advisable to fish every day. Once a week, the advice of the Nutrition Center, is fine. Your body can handle such small amounts well.