Capelin: benefits and harm to the body

Capelin: benefits and harm to the body

Weck, or capelin, is a sea ray-wading fish belonging to the smelt family. Representatives of this genus inhabit the Arctic waters, as well as in the northern part of the Pacific and Atlantic oceans. World reserves of this fish are very high. However, in many countries it is considered a valuable target.

The capelin is eaten as fried, stewed, boiled, baked, canned, dried, salted and dried. In addition, it is made from her ear and fillings for home baking.

Appearance of capelin

Capelin is a relatively small fish. The length of its body does not exceed 19 cm, and its weight is 60 g. The distinguishing features of the representatives of the genus are:

  • elongated flattened on the sides of the body, covered with small scales;
  • greenish-brown back, silver sides and belly;
  • large rounded pectoral and strongly back dorsal fins of light gray color with a clearly visible black border;
  • a small triangular head with relatively large eyes bordered with a pale yellow iris;
  • wide mouth opening;
  • finely developed small teeth.

There are a number of external differences between individuals of different sexes. Thus, capelin males have a larger size, a very sharp muzzle and elongated fins. In addition, during spawning, the lower part of their bodies is covered with large hair-like scales, vaguely resembling stubble.

Nutritional Value

100 g of raw capelin contains:

  • 13, 074 g of proteins;
  • 7, 098 g of fat;
  • 78, 321 g of water;
  • 1, 384 g of ash;
  • 59, 811 g of cholesterol;
  • 0, 087 g omega-6;
  • 0, 863 g omega-3.

In addition, the fish contains 8 essential and 12 essential amino acids.

Vitamins in capelin

Uek is rich in vitamins. 100 g of the edible part of this product contains:

  • retinol equivalent, A - 39, 414 μg;
  • thiamine, B1 - 0, 029 mg;
  • riboflavin, B2 - 0, 146 mg;
  • pyridoxine, B6 - 0, 133 mg;
  • folic acid, B9 - 16, 703 μg;
  • tocopherol equivalent, E - 0, 761 mg;
  • ascorbic acid, C - 0, 992 mg.

Nicotinic acid is also present in the fish. The concentration of this compound is 3, 487 mg per 100 g of product.

Useful items

Macronutrients in 100 g capelin:

  • potassium - 289, 611 mg;
  • sulfur - 139, 533 mg;
  • calcium - 29, 014 mg;
  • phosphorus - 240, 073 mg;
  • magnesium - 30, 011 mg;
  • chlorine - 164, 817 mg;
  • Sodium - 69, 882 mg.

Trace elements in 100 g of fish:

  • iron - 0, 377 mg;
  • copper - 209, 818 mkg;
  • fluorine - 430, 286 mkg;
  • iodine - 49, 999 mkg;
  • molybdenum - 3, 788 mkg;
  • cobalt - 7, 904 mcg;
  • chrome - 54, 676 mkg;
  • nickel - 5, 482 mkg;
  • zinc - 1, 074 mg;
  • manganese - 0, 047 mg.

Energy Value

Caloric content of 100 g of raw capelin - 116, 081 kcal. In the same portion of fried fish contains 293, 172 kcal, boiled - 114, 557 kcal, stew - 119, 014 kcal, canned - 149, 433 kcal, salted - 148, 529 kcal, dried - 220, 537 kcal, smoked - 244 , 908 kcal. The energy value of capelin soup - 31.069 kcal per 100 g.

Useful Properties

  • Capelin is a rich source of easily digestible proteins. Therefore, this fish is useful for athletes and people engaged in heavy physical labor.
  • B vitamins and other nutrients that enter the gastrointestinal tract when consuming capelin have a positive effect on the nervous system, prevent the development of neurosis, improve mood, reduce the risk of depression. In addition, they significantly accelerate lipid, protein and carbohydrate metabolism, thereby contributing to weight loss.
  • Saturated fatty acids contained in capelin help to remove “bad” cholesterol from the body, prevent the formation of plaques on the walls of blood vessels, reduce the likelihood of atherosclerosis.
  • Uek is rich in antioxidant compounds. Nutrients belonging to this group neutralize the negative effect of free radicals, slow down the processes responsible for the aging of tissues, prevent the appearance of tumor neoplasms.
  • Regular consumption of capelin dishes allows for timely replenishment of iodine reserves in the body. This substance helps to maintain the normal functional activity of the thyroid gland.
  • Chromium contained in the meat of this fish regulates the level of glucose in the blood and enhances the effect of insulin. Therefore, dishes from it are useful for people suffering from diabetes.
  • As part of capelin, there is a whole range of compounds that positively affect the state of the bones. For this reason, people who regularly include it in their diets are less likely to experience manifestations of dental diseases and disorders in the work of the musculoskeletal system.
  • Eating capelin dishes helps to activate the brain, improve memory, increase concentration of attention.
  • Substances contained in the meat of this fish contribute to reducing the load on the visual apparatus during prolonged reading and computer work.
  • The capelin is rich in nutrients that support blood pressure within normal limits. Therefore, this fish is often included in the diet menu for persons suffering from hypertension.
  • Potassium, magnesium and other substances that enter the body when capelin are consumed, strengthen the myocardium, give elasticity and strength to the walls of blood vessels, normalize the heart rhythm. This significantly reduces the risk of stroke, heart attack and other cardiac pathologies.
  • Fish is rich in iron, which is actively involved in the process of blood formation. Therefore, for people who have previously been diagnosed with anemia, it is important to include it in the diet at least twice a week.
  • Dishes from capelin contain a complex of nutrients that keep skin young for a long time, positively affecting the condition of nails and hair.
  • Uek is a source of compounds that strengthen the body's defenses and increase its resistance to infectious diseases.
  • Substances present in capelin have a beneficial effect on the functioning of the male and female reproductive system. Dishes from this fish enhance the potency, improve the composition of the ejaculate, increase the likelihood of conception, prevent the development of inflammatory diseases of the urinary tract. In addition, they help a woman create the conditions necessary for the normal development and growth of the fetus during pregnancy.

Contraindications and harm

  • The only contraindication to capelin eating is individual intolerance to this product.
  • Abuse of fried fish can cause obesity.
  • Carcinogenic compounds contained in smoked capelin provoke the development of oncological diseases.
  • Raw fish contains many parasites. That is why infectious disease doctors advise eating it only after careful cooking and heat treatment.
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