lautnusantara.com Fish is a great source of protein and healthy fats. But if you've only been eating the meat, why not try preparing fish roe (fish eggs) as a side dish with your rice? The nutritional content of fish roe is just as good as the meat!

What Nutrients Are in Fish Roe?

Different types of fish produce different kinds of roe. If you're a sushi lover, you might be more familiar with small, bright orange, spherical eggs – this is salmon roe. Other fish, like snapper, gourami, and carp, have tiny eggs that cluster together in a large mass.

The nutritional content actually varies depending on the type of roe. However, here's a general overview of its common contents:

• Protein Undoubtedly, the protein content in fish roe is just as impressive as in the fish meat itself. Research conducted by experts from IPB (Bogor Agricultural University) states that skipjack tuna roe contains various amino acid proteins that can help the body repair various tissues, aid calcium absorption, and boost antibodies. Meanwhile, 100 grams of snapper roe is known to contain between 24-30 grams of protein. This makes fish roe an excellent alternative daily protein source.

• Fats The type of fat found in fish is healthy fat, specifically unsaturated fat and omega-3 fatty acids. These beneficial fats are "inherited" by their roe. One study indicated that 85 grams of snapper roe contains 7 grams of fat, half of which is unsaturated fat. In the body, unsaturated fats help maintain heart and blood vessel health. Most importantly, fish roe is rich in omega-3 fatty acids, which have been proven to prevent the formation of free radicals, help lower bad cholesterol levels, and even support a child's growth and development process.

• Vitamins and Minerals Fish roe also contains a variety of vitamins and minerals. For example, it has vitamin B12, which is good for brain health. Vitamin D is needed for stronger bones, along with calcium, which is the primary building block for bones, and a small amount of magnesium and iron. This food can also be a good source of the mineral selenium, as it's quite abundant. Selenium itself works to prevent cell damage and plays an important role in the treatment of cancer.

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