06:15 PM
Thursday 06 October 2022
Written by: Rowaida Ashraf
Have you ever thought about eating fish skin instead of throwing it, and does this have any benefits or harms? This is what we explain.
Dietary guidelines recommend eating at least 250 grams of seafood per week, as part of a healthy eating pattern, the US Food and Drug Administration (FDA) reports.
One potential downside of fish is its potential mercury content, which can build up in its fat and remain stored over time, and can be toxic to humans if consumed in large quantities.
Tuna, swordfish and mackerel are all in this high mercury group, and children and women who are pregnant or breastfeeding should avoid them.
Fish is full of healthy nutrients, for example, a 95-gram serving of herring provides 20 grams of protein, and fish also contains vitamins B12 and D, iodine, iron, phosphorous, niacin and omega-3 fatty acids.
These nutrients help reduce the risk of depression, dementia and heart disease, as well as play roles in nerve and thyroid function, cognitive health, DNA replication, and other essential aspects of your health.
What about fish skin?
Once the fish scales are removed, the skin that remains is tasty and nutritious, and often contains a number of nutrients such as vitamins D and E, iodine, selenium, taurine, protein and omega-3 fatty acids.
These nutrients promote heart health, support muscle growth and immunity, protect the brain, and promote healthy skin.
Eating the skin also helps reduce preparation time and increases the amount of nutrients you get from it.
But it’s important to note that mercury may also be present in the skin of high-mercury fish, so it’s a good idea to choose fish that are low in mercury.
While fish skin is an easy and delicious way to add nutrients, certain types of fish, such as tuna, may not be as enjoyable as those found in other fish.
To help make the skin of the fish easier to eat, try to find a cooking method that you enjoy. You can grill the fish or fry it in the pan for a crispier skin. Using olive oil is a good option because olive oil has its own antioxidants and anti-inflammatory effects.
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