Health Benefits Of Masago

Medically reviewed by Aviva Joshua, MS

Masago is the roe or adult roe of the capelin, a small fish of the smelt family. Masago is a popular ingredient in Asian cuisine and is often used in dishes such as sushi rolls.

They are cheaper than other fish fillets and have a mild flavor, making them a sought-after ingredient in many parts of the world, including Japan.

Masago is rich in protein, as well as other nutrients that are important for health, such as selenium and omega-3 fatty acids.

Here's everything you need to know about masago, including its nutritional value, health benefits, and harms.

Rich in nutrients

Like most seafood, masago is rich in nutrients and contains protein, healthy fats, and essential vitamins and minerals.

Masago is particularly rich in vitamin B12 and selenium, both of which play important roles in health. One ounce of fish provides 118 percent of your daily needs for vitamin B12, which is essential for the development and function of the nervous system, red blood cell formation, energy metabolism and DNA synthesis. Vitamin B12 deficiency is common in certain populations, including older adults and people with certain medical conditions, such as inflammatory bowel disease (IBD).

Adding a small amount of masago to your diet can significantly increase your B12 intake, which can help increase your levels of this important vitamin.

Masago also contains selenium, a mineral essential for thyroid and immune system function. It also acts as a powerful antioxidant in the body, protecting cells from oxidative damage. Maintaining optimal levels of selenium in the blood is important for health and can help strengthen the immune response and protect against cognitive decline.

It is also a good source of vitamin E, riboflavin, phosphorus and protein. Your body needs protein for important processes such as building and repairing muscle tissue and creating hormones and neurotransmitters. Adding protein-rich foods like masago to your meals and snacks can also promote healthy weight management, as protein helps you feel full and satisfied after eating, which can help you consume fewer calories.

Source of Omega-3 fats.

Masago is rich in omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are fatty acids that have a strong anti-inflammatory effect on the body. EPA and DHA are especially important for heart and brain health, and research shows that a diet rich in omega-3 fatty acids can help protect against common health problems such as heart disease and cognitive decline.

In addition to their anti-inflammatory properties, EPA and DHA support heart health by, for example, regulating blood triglyceride levels, promoting healthy blood flow through vasodilator effects, and lowering blood pressure. That's why people who eat diets rich in seafood tend to have lower rates of cardiovascular disease, including a lower risk of coronary heart disease, the most common form of heart disease in America.

A diet rich in seafood rich in EPA and DHA has been shown to protect against cognitive decline and mental health problems such as depression.

A 2016 study of 915 older adults found that consumption of seafood, EPA, and DHA was associated with slower cognitive decline and a lower risk of age-related decline in several cognitive domains.

Fish products such as fish and masago are some of the best sources of omega-3 fatty acids you can eat. In fact, research shows that mackerel is a more concentrated source of EPA than salmon roe.

Less mercury than other seafood.

Mercury is a heavy metal that accumulates in some seafood, especially larger, longer-lived fish such as sharks, swordfish, tuna, tilefish, and kingfish.

Mercury is easily absorbed by humans and can cause health problems if too much accumulates in the body. For example, eating too much mercury-rich seafood can increase the risk of cardiovascular problems such as heart attack, negatively impact the immune system, and even cause cognitive problems in offspring.

While seafood can be a healthy addition to your diet, it's important to limit your intake of high-mercury seafood and instead choose low-mercury seafood such as trout, shellfish such as oysters and mussels, sardines and roe.

Herring has been shown to contain very little mercury compared to other parts of fish, such as muscle tissue and organs.

Therefore, fish eggs such as masago can be safely eaten by anyone who wants to reduce their exposure to mercury.

Nutritional Value of Masago

Like masago, fish roe is rich in nutrients and contains proteins, vitamins, minerals and healthy fats.

Here are the nutritional values ​​for one ounce of roe:

• Calories: 40.5

• Fat: 1.82 grams (g)

• Protein: 6.32 g

• Carbohydrates: <1 g

• Vitamin C: 4.54 milligrams (mg) or 5% Daily Value (DV).

• Vitamin E: 1.98 mg or 13% DV.

• Riboflavin: 0.21 mg or 16% DV.

• Vitamin B12: 2.84 micrograms (mcg) or 118% DV.

• Folic acid: 22.7 mcg or 6% DV.

• Phosphorus: 114 mg or 16% of the DV.

• Selenium: 11.4 mcg or 21% DV.

Like masago, fish roe are usually eaten in small portions, but even a small amount of fish roe can provide an important part of your daily needs for several nutrients, including B12, vitamin E, riboflavin and selenium.

A 1-ounce serving of fish roe provides more than 100% of your daily B12 needs and more than 20% of your daily selenium needs. Fish roe is also rich in vitamin E, which acts as a powerful antioxidant and protects cells from oxidative damage by neutralizing molecules called free radicals. Vitamin E is also essential for immune function and cell signaling.

Like masago, fish roe is low in calories and carbohydrates, but high in healthy fats, including omega-3 fatty acids and protein. With 6 grams of protein per ounce, sardines can help meet your protein needs and make meals and snacks more filling.

The dangers of consuming Masago

Although fish roe is nutritious and contains many important vitamins and minerals, eating roe fish like masago has some disadvantages.

Masago, for example, has a lot of sodium. This is because salt is usually added to orca fish during processing to extend shelf life and improve flavor. For example, a 1-ounce serving of masago can contain more than 320 mg of sodium, or more than 14% of the daily value.

While this is not a problem for most people, those who are sensitive to salt or need to limit their salt intake due to medical conditions such as high blood pressure may be able to limit their overall sodium intake by reducing their salt intake. rich foods like roe deer.

In addition, the fishing methods used to harvest masago cause some environmental problems. For example, some fishing methods for catching masago pike catch endangered marine species such as dolphins.

Environmental protection agencies are also concerned about overfishing and the use of capelin fishing methods such as traps.

As masago is a seafood product, people with allergies to fish and shellfish should avoid consuming it. Although fish allergies are the most common, some people can be allergic to fish even if they are not allergic to other shellfish. This is because fish roe contains different allergens than fish meat allergens. This means that some people with fish allergies may be allergic to fish eggs like masago.

Tips for eating masago

Masago has a salty, slightly sweet flavor and a crunchy texture that pairs well with many savory flavors. You can find Masago in some specialty stores and also buy it online. Keep in mind that masago comes in a variety of flavors and often contains other ingredients such as ginger and squid ink.

This is why it is important to read the ingredient labels of Masago products. Masago is mainly found in Asian dishes, such as sushi, but can also be used in cooking.

Here are some ways to add masago to your diet:

• Use masago when making homemade sushi.

• Add masago for Asian-inspired rice and noodle dishes.

• Mix masago in bowls for a salty touch.

• Use masago to flavor fish dishes.

• Mix the masago with mayonnaise, lime juice and Sriracha to make the spicy sauce.

Although it is most commonly used in Asian dishes, masago can add texture and flavor to a variety of savory recipes.

A brief review

Masago is made from the roe or mature roe of capelin, a small forage fish. It has a salty flavor and a crunchy texture and is commonly used in Asian cuisine.

It is rich in several nutrients, including B12, selenium, vitamin E and omega-3 fatty acids, and has lower levels of mercury than many other popular seafood. However, it is high in sodium and harvesting capelin for masago raises some environmental concerns.

If you want to use masago in your cooking, try adding it to homemade sushi, noodle dishes and bowls to enhance the flavor and nutritional value.

For more Health.com news, sign up for our newsletter!

Read the original article on Health.com.

Healthy Sushi Options: Food Revealed! Don't forget the snacks