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- American Heart Association: Fish 101
- American Heart Association: Know Your Fats
- Centers for Disease Control and Prevention: Protein
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Although used mainly in sushi restaurants for its roe, capelin is a nutritious addition to your diet, notes cookbook author Joan Over. Capelin is a small cold-water fish native to the northwestern Atlantic between Iceland and Canada. Similar in taste and texture to herring, capelin can be grilled or roasted. You should aim to eat seafood at least twice a week, advises the American Heart Association 24.
Rich in Heart-Healthy Fats
Each 100-gram serving of capelin contains 2.4 grams of fat and 0.45 grams of saturated fat. Compare this to a typical 3-ounce serving of porterhouse steak, which has 9.5 grams of fat and 3.3 grams of saturated fat. Capelin has 0.6 grams of monounsaturated fat and 0.9 grams of polyunsaturated fat, and it's a source of omega-3 fatty acids. A diet rich in these types of fat may decrease your risk of stroke and heart disease.
- Each 100-gram serving of capelin contains 2.4 grams of fat and 0.45 grams of saturated fat.
- Compare this to a typical 3-ounce serving of porterhouse steak, which has 9.5 grams of fat and 3.3 grams of saturated fat.
Moderate Levels of Cholesterol
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The average adult should restrict daily consumption of cholesterol to 300 milligrams or less. Capelin supplies 70 milligrams of cholesterol in every 100 grams, or 23 percent of an adult's daily limit. Despite its cholesterol content, eating capelin as part of an overall low-fat, low-cholesterol diet does not increase your LDL, or "bad," cholesterol. By contrast, a study published in "Plos One" in 2014 reported that eating three to four servings of fish weekly increases the size and amount of your HDL, or "good," cholesterol.
- The average adult should restrict daily consumption of cholesterol to 300 milligrams or less.
- By contrast, a study published in "Plos One" in 2014 reported that eating three to four servings of fish weekly increases the size and amount of your HDL, or "good," cholesterol.
High in Lean Protein
Each 100 grams of capelin contains 17.6 grams of protein, which supplies 31 percent of a man's recommended daily intake of protein and 38 percent of what a woman needs daily. According to the results of two studies reported in the "Archives of Internal Medicine" in 2012, if you increase your consumption of protein from foods such as:
- cancer
- heart disease
Low in Sodium
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You should aim to consume 2,300 milligrams or less of sodium each day. The elderly, African Americans and people with diabetes, kidney disease or high blood pressure should have no more than 1,500 milligrams daily. According to the Centers for Disease Control and Prevention, the average American typically consumes around 3,300 milligrams of sodium per day. Eating fewer processed foods and more fresh products, such as capelin, can help keep your sodium consumption under control. A 100-gram serving of capelin contains 60 milligrams of sodium, which is only 2.6 percent of the limit for the average adult.
- You should aim to consume 2,300 milligrams or less of sodium each day.
- A 100-gram serving of capelin contains 60 milligrams of sodium, which is only 2.6 percent of the limit for the average adult.
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References
- The Newfoundland and Labrador Seafood Cookbook; Joan Over
- American Heart Association: Fish 101
- USDA National Nutrient Database: Beef, Short Loin, Porterhouse Steak, Separable Lean Only, Trimmed to 0" Fat, All Grades, Cooked, Broiled
- American Heart Association: Know Your Fats
- Plos One: Effects of Whole Grain, Fish and Bilberries on Serum Metabolic Profile and Lipid Transfer Protein Activities - A Randomized Trial
Resources
Writer Bio
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.