Why you should definitely eat herring and in what quantity for maximum benefit: the answer from Svitlana Fus

Herring is one of the most budget-friendly, but at the same time the healthiest foods that, according to experts, everyone should eat. Herring also makes the most delicious and satisfying salads, appetizers, and spreads. It should be noted that you can salt it yourself at home.

Nutritionist Svitlana Fus shared on Instagram the benefits of delicious herring and how much of it you should eat for maximum benefit.

Why herring is good for you

Herring contains a lot of fat, but it is healthy fatty acids, mainly omega-3. It is also one of the best sources of omega-3 fatty acids. With a daily requirement of 1 to 1.5 g per day, 100 g of herring contains 2.4 g.

Omega-3 fatty acids are essential for a good diet because they are not produced in the body and are important for health:

"DHA, a type of omega-3 fatty acid, is a valuable structural component of the brain and retina. Lack of sufficient DHA can cause vision problems. Most preparations for pregnant women contain DHA fatty acids. Not surprisingly, studies have shown that they can affect a child's intelligence, and social skills, and reduce the risk of developmental delays," said the expert.

"They also have a positive effect on the cardiovascular system for several reasons: they can cause a decrease in triglycerides, increase HDL cholesterol, prevent loss of arterial elasticity, and effectively reduce inflammation. People who regularly consume omega-3 fatty acids are less likely to suffer from depression," said the nutritionist.

In addition, herring contains iodine

"100 g of this fish will provide almost half of the daily dose of this element necessary for thyroid function. It is important for the thyroid gland and selenium. Herring contains a lot of it – about 37 mcg, while the minimum daily requirement is 50 mcg. Herring contains powerful antioxidants: vitamin E and selenium. immune system. They help to minimize the damage caused by free radicals," said the expert.

What to cook with herring

"I love herring and eat it regularly. I really like the "Shuba" salad, I don't know who invented it, but it's a very healthy combination of vegetables and protein product – nutritious and tasty food in the cold season," summarized Fus.