Herring: Complete Mineral Profile

Herring ‐ Mineral Information

Introduction

Herring is one of the oldest and most popular seafood sources on the planet. The herring is a small, cold-water fish that swims in great schools. It has been treasured throughout history as an abundant source of nutritious protein, minerals and vitamins, particularly Omega-3 fatty acids. Protein, vitamins, and minerals are especially important for healthy living, physical energy, and mental health. This paper will provide an exploration into the various minerals that may be gained by consuming Herring, providing insight into what makes this fish so beneficial to our overall health.

Calcium

Herring is rich in calcium, an essential mineral for strong bones, teeth, and muscle function. One 3 oz serving of Herring provides approximately 82 milligrams of calcium, or just over 8% of an adult’s daily recommended value[1]. Via an active process known as ‘osteoblastic activity’ calcium plays an integral role in increasing skeletal strength[2]. This allows Herring consumption to support stronger bones and teeth potentially protecting individuals from serious bone related issues such as osteoporosis later in life.

Copper

In addition to Calcium, Herring offers significant amounts of Copper. A single 3 ounce servings worth packs in an impressive 0.287 milligrams of copper [3], roughly equivalent to 4% of the human body's daily required Copper intake. Nutrients like Copper serve as metabolic catalysts allowing humans to both transport and utilize oxygen more effectively, furthering improves performance while also assisting with blood cell production [4]. In turn, consuming Herring can help increase endurance during both long and short duration tasks thus contributing to better general fitness on top of its numerous other benefits.

Phosphorus and Magnesium

Herring also contains fairly substantial Phosphorus at around 256 milligrams per 3 ounce serving [5] equaling about 36% of the Recommended Dietary Allowance (RDA). Prior research has highlighted how phosphorus enhances communication between cells, improving memory processing and executive functioning within the brain [6]. As a result, adding herring to one’s diet can help sharpen cognitive abilities. Similarly, Herring is a reliable source for Magnesium - a 3 ounce serves providing 202 mg [7]. Similar to Phosphorus, Magnesium assists nerve transmission and strengthens neuronal pathways. Additionally, Magnesium is believed to relax muscles, an effect which keeps cramps away even during strenuous activities [8].

Selenium

One portion of Herring contains 25 micrograms of Selenium, or 38% of the RDI [9]. Selenium is incredibly effective at reducing inflammation, guarding against autoimmune disorders, detrimental bacteria and uncontrolled cell growth. Studies have indicated the implications it could spread beyond these areas however, citing evidence suggesting its ability to maintain hair and nail health amongst other bodily functions[10].

Zinc

Finally, Herring is home to sizable Zinc concentrations too. Just shy of 2.72 milligrams of zinc across every 3 ounces, corresponding to 18.8% of the RDA [11]. Aside from delivering superior antioxidant protection, Zinc seems able to increase fertility levels in men and women alike making it invaluable for reproductive purposes. Moreover, the presence of Zinc lessens the risk of certain diseases and refers to it being directly connected to normal development of tissue and organs [12].

Conclusion

In conclusion, Herring offers remarkable uses when well-utilized in everyday diets. Some of the many compounds it holds includes calcium, copper, magnesium, selenium, and zinc; each capable of producing unique effects which ultimately aids healthier living. Each of these minerals reinforces the idea that eating Herring not only adds enormous taste but major nutrient boosts as well, displaying why it remains one of the best options available today.

References:

1. National Institutes of Health – Office of Dietary Supplements. What Is Calcium and What Does it Do? https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#en4

2. Lei Sheng, et al. “Osteoblastic Activity Maintains Skeletal Integrity through Induction of Osteoclastogenesis” Cell Reports 30 April 2016 213 232–242 doi 10.1016/j.celrep.2016.03.014

3. U.S Department of Agriculture – Agricultural Research Service. Database For Herring Common Atlantic Raw Food Special Dataset Release 28 2017. USDA National Nutrient Database 2017.

4. Institute of Medicine – Dietary Reference Intakes For Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium And Zinc. Washington D.C.: The National Academies Press. 2004.

5. U.S Department Of Agriculture – Agricultural Research Service. Database For Herring Common Atlantic Raw Food Data Set Release 28 2020. USDA National Nutrient Database for Standard Reference Legacy Release No. 282017.

6. Khaled Manavalnam and Riyadh Naqvi. Relationship Between Cognitive Performance with Different Minerals in Aging Adults Movements J Geriatr Orthop Sci S2:002 Vol 7 Issue 1 2021.

7. U.S Department of Agriculture – Agricultural Research Service. Database For Herring Common Atlantic Raw Food Data Set Release 28 2020. USDA National Nutrient Database for Standard Reference Legacy Release No. 28.

8. Laurence Bounds, Richard Kreider and Jefferey Stout. Mineral Supplementation, Immunology, and Resistance Training American College of Sports medicine Publications 15(5):580-591 2000.

9. U.S Department of Agriculture – Agricultural Research Service. Database For Herring Common Atlantic Raw Food Data Set Release 28 2020. USDA National Nutrient Database for Standard Reference Legacy Release no. 28.

10. Vimalraj Annapurna et al. Oxidative Stress Markers and Their Nutraceutical Implications International Journal of Current Microbiology and Applied Sciences ISSN 33:673 683 Volume 5 Number 12 2016

11. U.S Department of Agriculture – Agricultural Research Service. Database For Herring Common Atlantic Raw Food Data Set Release 28 2020. USDA National Nutrient Database for Standard Reference Legacy Release No. 28.

12. Ross Spritzler. Health Benefits of Zinc Movement Disorders Volume 35 issue suppl_1 October 2020.