Fish, whitefish, broad, liver (Alaska Native)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
104
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 (%) |
|---|---|
| Protein | 44 (42.3%) |
| Fat | 40 (38.1%) |
| Carbohydrate | 20 (19.6%) |
| Total | 104 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 76 (76.1%) |
| Protein | 11 (11.0%) |
| Carbohydrate | 5.1 (5.1%) |
| Fat | 4.4 (4.4%) |
| Ash | 3.4 (3.4%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in protein, providing over 20 grams of protein per 3-ounce serving. The protein in fish supports muscle growth and maintenance
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A rich source of vitamin B12 which is important for the formation of red blood cells and DNA synthesis. Deficiency in B12 can cause megaloblastic anemia
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Contains omega-3 fatty acids EPA and DHA which have been shown to help reduce inflammation in the body and may help lower the risk of heart disease
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High in selenium which is a powerful antioxidant, helping to protect cells from free radical damage and may help reduce cancer risk
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Low in saturated fat and contains no cholesterol. The fat in fish is mainly polyunsaturated and monounsaturated fats which have been linked to heart health when consumed in moderation
Risks
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High in vitamin A which can cause toxicity if consumed in large amounts on a regular basis
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High in purines which can cause gout or kidney stones in susceptible individuals
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May contain mercury depending on the species and size of the fish. Large predatory fish like shark, swordfish and king mackerel tend to have higher mercury levels
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May contain PCBs or other environmental contaminants depending on where the fish was caught
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May cause allergic reactions in individuals with seafood allergies
Additional Information
Fish, whitefish, broad, liver (Alaska Native) is a highly nutritious food that offers several health benefits. However, it is important to note that there are also some risks associated with its consumption. Let's explore the nutritional profile, benefits, and risks of this unique food product.
Nutritional Benefits:
1. High in Protein: Whitefish liver is an excellent source of high-quality protein. Protein is essential for various bodily functions, including muscle growth and repair, hormone production, and enzyme synthesis.
2. Rich in Omega-3 Fatty Acids: Whitefish liver is particularly rich in omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids play a crucial role in brain health, reducing inflammation, and improving heart health.
3. Vitamin A: Whitefish liver is an exceptional source of vitamin A, providing more than the recommended daily intake in just a small serving. Vitamin A is essential for maintaining healthy vision, supporting the immune system, and promoting cell growth and development.
4. Vitamin D: This food product is also an excellent source of vitamin D, a nutrient that plays a vital role in calcium absorption, bone health, and immune function. Vitamin D deficiency is prevalent, especially in regions with limited sunlight exposure, making whitefish liver an important dietary source.
5. Minerals: Whitefish liver contains various essential minerals, including iron, zinc, selenium, and phosphorus. These minerals are crucial for maintaining healthy blood cells, supporting immune function, promoting proper growth and development, and aiding in energy metabolism.
Risks:
1. High Cholesterol and Purine Content: Whitefish liver, like other organ meats, has a relatively high cholesterol content. Individuals with high blood cholesterol levels or specific health conditions, such as hyperlipidemia, should consume it in moderation. Additionally, people with gout or kidney issues should be cautious due to its high purine content, which can increase uric acid levels.
2. Environmental Contaminants: Fish, including whitefish, can accumulate environmental pollutants such as mercury, polychlorinated biphenyls (PCBs), and dioxins. These contaminants are a concern, particularly for pregnant women, nursing mothers, and young children. It is advisable to consume whitefish liver from reputable sources and limit intake to avoid excessive exposure to these contaminants.
3. Allergies: Some individuals may be allergic to fish or certain proteins found in whitefish liver. Allergic reactions can range from mild symptoms like hives and itching to severe reactions that require immediate medical attention. If you have a known fish allergy, it is best to avoid consuming whitefish liver.
In conclusion, whitefish liver is a nutrient-dense food with several health benefits. It is an excellent source of protein, omega-3 fatty acids, vitamins A and D, and essential minerals. However, it is important to consume it in moderation due to its high cholesterol and purine content. Additionally, individuals should be cautious about the potential presence of environmental contaminants and the risk of allergies. As with any food, it is recommended to consult with a healthcare professional or nutritionist to determine the best dietary choices for individual needs and health conditions.