European eel is an excellent source of vitamin D, vitamin A and vitamin B12, as well as phosphorus and niacin, but it does not contain a high content of DHA. Read if the eel is he althy, find out what the nutritional value of the eel is and whether it is better to eat smoked or fresh eel.
The eellives in the waters of the rivers and lakes of Western and Central Europe, the Southeast and Central Atlantic Ocean and European seas. European eels caught in all areas are threatened with extinction, and the methods of fishing for this fish are destroying the environment. Moreover, the eels available for sale come from farms, but it is worth remembering that these farms are based on catching juveniles from their natural environment and thus contribute to the reduction of eel resources in the natural ecosystem.
Eel: he alth benefits
Eel is a source of wholesome protein, so you can eat it as a meat substitute. Fish contains essential amino acids that our body does not produce: threonine (1.04 g / 100 g), isoleucine (1.09 g / 100 g), valine (1.21 g / 100 g), leucine (1.92 g / 100 g) and lysine (2.17 g / 100 g).
European eel is a very fatty fish - 100 g of fresh meat contains 11.7 g of fat, even more fat can be found in smoked eel. Moreover, eel contains considerable amounts of cholesterol and polyunsaturated fatty acids. However, more omega-3 fatty acids can be found, among others in mackerel or salmon.
Fish - which is worth eating and avoiding
European eel is an excellent source of vitamin D, vitamin A and vitamin B12 - 100 g of eel meat covers the daily requirement of an adult for these vitamins in over 100%.
Vitamin D is involved in bone metabolic processes and participates in immunological, anti-carcinogenic and cardioprotective processes. In addition, vitamin D is used to treat cardiovascular disease, skin conditions and depression.
Vitamin A has strong antioxidant properties, therefore it helps protect the body against free radicals. It is also responsible for proper vision, the development of reproductive cells and the proper condition of the skin due to melanin biosynthesisand production of collagen fibers. In addition, vitamin A inhibits the growth of cancers of the colon, breast and lung.
Vitamin B12, on the other hand, is responsible for the proper functioning of the nervous system, is involved in the synthesis of nucleotides and choline. Participates in the production of red blood cells in the marrow, the metabolism of proteins, fat and carbohydrates, DNA and RNA synthesis. Vitamin B12 also participates in the transformation of folic acid into its active form: tetrahydrofolate, which in turn has an impact on maintaining the stability of human genes.
Eel is also a fairly good source of niacin, which is a component of coenzymes that act as electrolyte carriers and is responsible for the proper functioning of the brain and peripheral nervous system, and is involved in the synthesis of sex hormones. Moreover, eel is a good source of phosphorus, an element involved in the mineralization of bones and teeth, conduction of nerve stimuli and energy changes. It is worth adding that in the eel, compared to other fish, we can find a small amount of selenium.
Eel - nutritional value in 100 g of the product
| Eel | Fresh fish | Smoked fish |
| Energy value | 184.0 kcal | 236.0 kcal |
| Protein | 18.4 g | 23.65 g |
| Fats | 11.7 g | 14.95 g |
| Saturated fat | 2.36 g | 3.02 g |
| Monounsaturated fat | 7.19 g | 9.22 g |
| Polyunsaturated fat | 0.95 g | 1.21 g |
| Including omega-3 | 0.22 g (DHA 0.06 g) | 0.28 g (DHA 0.08 g) |
| Cholesterol | 126 mg | 161.0 |
| Potassium | 272 mg (6% of the RDA for an adult) | 349 mg (7%) |
| Sodium | 51 mg (3%) | 65.0 mg (4%) |
| Phosphorus | 216 mg (31%) | 277.0 mg (40%) |
| Iron | 0.5 mg (5%) | 0.64 mg (6%) |
| Selenium | 6.5 µg (12%) | 8.3 µg (15%) |
| Calcium | 20 mg (2%) | 26.0 mg (3%) |
| Magnesium | 20 mg (5%) | 26.0 (6%) |
| Niacin | 3.5 mg (22%) | 4.49 (28%) |
| Vitamin B6 | 0.07 mg (5%) | 0.08 mg (6%) |
| Vitamin B12 | 3.0 µg (125%) | 2.89 µg (120%) |
| Vitamin D3 | 23.3 µg (155%) | no data |
| Vitamin A |
1043 µg (116%) | 1137.0 µg (126%) |
Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, IŻŻ Amendment, 2012
Is the eel he althy?
European eel is heavily contaminated with mercury compounds, so it is recommended to eliminate this fish from the diet of pregnant women, nursing mothers and young children. Mercury compounds are dangerous to the fetus. They cross the blood-placenta barrier, contributing to brain damage already in the prenatal period. Moreover, mercury compounds pass into the milk of nursing mothers. Infants have a great ability to accumulate mercury in their blood cells and brain, causing central nervous system damage.
Worth knowingFresh or smoked eel?
European eel is very popular in its smoked form. However, this method of treatment is not indifferent to he alth. During the smoking process, compounds harmful to the body are produced: PAHs (polycyclic aromatic hydrocarbons), which have carcinogenic properties, as well as methyl alcohol, acetone, formic acid and dioxins. It should be added that during the smoking process polyunsaturated fatty acids are lost and the cholesterol content increases. If you already buy eel, choose fresh eel because it is free of carcinogenic compounds.