Fish, lingcod, liver (Alaska Native)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
424
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 378 (89.2%) |
| Carbohydrate | 24 (5.7%) |
| Protein | 22 (5.3%) |
| Total | 424 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 46 (45.9%) |
| Fat | 42 (42.0%) |
| Carbohydrate | 6.0 (6.0%) |
| Protein | 5.6 (5.6%) |
| Ash | 0.5 (0.5%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in protein, with 31 grams of protein per 3-ounce serving. Protein is important for growth, development and repair of body tissues
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Rich source of vitamins and minerals. Contains high amounts of niacin, vitamin B12 and selenium which support immune function and metabolism
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High in omega-3 fatty acids. Provides over 2 grams of omega-3s per serving which support heart and brain health
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Low in saturated fat. Only contains 1 gram of saturated fat per serving which is beneficial for cholesterol levels
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May support cognitive function. The omega-3 fatty acids and vitamin B12 in lingcod liver can aid brain and nervous system health
Risks
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High in vitamin A which can cause hypervitaminosis A toxicity if consumed in large amounts on a regular basis
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High in purines which can cause discomfort in people with gout
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May contain mercury, PCBs or other environmental contaminants depending on the fish's diet and habitat
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May cause allergic reactions in people with seafood allergies
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High in cholesterol and saturated fat which can increase risk of heart disease if consumed frequently as part of an overall unhealthy diet
Additional Information
Fish, lingcod, liver (Alaska Native) is a highly nutritious food that offers various health benefits. However, it is important to consume it in moderation due to certain risks associated with its consumption.
Nutritional Benefits:
1. High in Protein: Lingcod liver is an excellent source of protein, which is essential for building and repairing tissues, as well as supporting the immune system. Protein also helps in the production of enzymes and hormones.
2. Rich in Omega-3 Fatty Acids: Lingcod liver is known for its high omega-3 fatty acid content. These healthy fats have been linked to numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function.
3. Vitamin D: Lingcod liver is a great source of vitamin D, which plays a crucial role in maintaining bone health, regulating immune function, and supporting overall well-being. Vitamin D is particularly important for those living in northern regions with limited sunlight exposure.
4. Vitamin A: Lingcod liver is also rich in vitamin A, which is essential for maintaining healthy vision, promoting immune function, and supporting cell growth and development. Vitamin A is particularly important for maintaining the health of the skin and mucous membranes.
5. B Vitamins: Lingcod liver contains various B vitamins, including vitamin B12, which is necessary for the production of red blood cells and the proper functioning of the nervous system. B vitamins are also involved in energy metabolism and maintaining healthy skin and hair.
Risks:
1. High in Cholesterol: Lingcod liver is relatively high in cholesterol compared to other fish. While dietary cholesterol doesn't have as significant an impact on blood cholesterol levels as previously believed, individuals with high cholesterol or certain medical conditions should consume it in moderation.
2. High in Vitamin A: While vitamin A is essential for health, excessive intake can lead to toxicity. Lingcod liver, being a rich source of vitamin A, should be consumed in moderation, especially by pregnant women, as excessive vitamin A intake has been associated with birth defects.
3. Heavy Metal Contamination: Fish, including lingcod, can accumulate heavy metals like mercury and lead due to environmental pollution. These contaminants can pose health risks, particularly for pregnant women, nursing mothers, and young children. It is advisable to consume lingcod liver in moderation and choose fish from clean, sustainable sources.
In conclusion, lingcod liver from Alaska Native fish is a nutrient-dense food with several health benefits. It provides high-quality protein, omega-3 fatty acids, vitamins D and A, and B vitamins. However, it should be consumed in moderation due to its high cholesterol content and the risk of heavy metal contamination. As with any food, it is important to maintain a balanced and varied diet to ensure optimal nutrition.