When you think of caviar, what comes to mind? An appetiser at a fine dining establishment? Does a Christmas treat for a particular occasion? When it comes to condiments, how about a dip?
Whatever way you look at it, you’re probably not thinking of caviar as food with various health advantages. However, nutritionist Patricia Bridget Lane, RDN, LD/N, describes the delicacy — which is sturgeon eggs — as a “nutritional powerhouse.”
Health Advantages of Caviar
Caviar does not all look and tastes the same. It may have many colours and sizes (the most frequent being red and black). “A red, larger caviar will taste more along the lines of having a salmon flavour, like a fishy taste,” Lane explains. “The smaller ones, on the other hand, are salty and not as fishy.”
Caviar has a variety of health advantages, regardless of its size, colour, or flavour.
An increase in vitamin B12
Caviar is strong in vitamin B12, which is essential for your body to operate properly. “Caviar provides over 236 per cent of the daily value,” Lane explains. Vitamin B12 not only alleviates weariness and weakness, but it also aids in the development of protein, red blood cells, and nerve cells, as well as the breakdown of fats and carbohydrates.
High in healthy fat
Furthermore, caviar is abundant in omega-3 fatty acids. These healthy fats increase your mood and memory (as well as help to preserve your brain cells) and are essential components of a healthy pregnancy, mother nutrition, and child development.
“There’s this notion that anything heavy in fat is harmful because fat has more calories per gramme than proteins and carbohydrates,” Lane explains. “Many people believe that caviar is unhealthy since it is heavy in fat. However, we need 25 to 35 per cent fat in our diet on a daily basis — and caviar is a terrific method to ingest a decent fat twice a week, if possible.”
Maintains skin health
Lane adds that caviar is often featured in cosmetic goods, “particularly high-end, anti-aging skin creams.” This is another benefit of being high in omega-3 fatty acids, which have been linked to helping skin recover from injury in studies.
Certain skin disorders may also benefit from omega-3 fatty acids, as well as vitamins A and E. According to Lane, “consuming caviar on a daily basis may help battle dermatitis, scaly skin, and rough skin.”
Aids in immunity
These fish eggs are abundant in vitamin C, E, and A, which all assist to enhance your immunity. “Micronutrients are equally as essential as macronutrients,” explains Lane. “As dietitians, we advocate for a well-balanced diet and ensuring that individuals obtain all of the health advantages from their food.”
An excellent calcium source
Caviar has a lot of zinc, magnesium, iron, and calcium. The presence of calcium is extremely significant. “If someone is lactose intolerant or does not consume dairy, caviar is a terrific way for them to get calcium into their system,” Lane explains. Calcium is also vital for bone health in the long run. “Arthritis and osteoporosis are widespread as individuals age, so it’s critical to concentrate on calcium and vitamin D consumption while we’re younger,” Lane says. “If you’re young and like going out, acquire some caviar and increase your calcium intake.”
How to Eat Caviar Properly
Caviar is not often eaten as a separate meal or snack. It’s most often used as a spread on baguettes, a dip for potato dishes, or as a garnish. “If people don’t like the taste of fish or caviar, one of the unique features is that it’s so little that you can probably put it on a salad and still get the health advantages,” Lane adds.
Because caviar is heavy in fat, she advises limiting your serving size and frequency. Lane suggests doing it no more than twice a week. “Most people don’t eat caviar on a daily basis since it’s pricey and considered a delicacy,” she explains. “It’s usually a good idea to keep track of how much you consume of it.” Too much of a good thing may lead to high triglycerides and cholesterol.”
Aside from that, Lane underlines that caviar is still an excellent approach to improving your health. “Caviar should not be consumed by the cup; it should be sprinkled over meals or eaten by the teaspoon,” she says. “A little amount goes a long way.”