Many of the world’s prized delicacies are only eaten during special occasions. That said, you might want to indulge in one of those foods anyway since it carries some nutrient-driven health benefits.
Although caviar tends to be lumped into one category, it’s an umbrella term that encompasses the unfertilized and cured eggs (known as roe) of sturgeon, a type of fish. Most people eat caviar in small amounts, so you won’t get all your nutrition from eating it. However, adding caviar to your diet may help you achieve your healthier eating goals because it contains relatively high concentrations of omega-3 fatty acids and vitamin B12. In fact, you’ll get 3.2 micrograms of vitamin B12 in a single tablespoon of caviar.
As explained by the U.S. National Institutes of Health (NIH), the human body relies on omega-3 fatty acids to support a variety of systemic necessities from eye and brain health to metabolism and cellular functions. Vitamin B12 plays an equally pivotal role; the NIH calls vitamin B12 a necessary agent for the central nervous system to work properly, as well as for the normal development of red blood cells.
That’s not all the good news about caviar. To find out more about the impact it could have on your body and mind, NCPIC got in touch with registered dietitian Destini Moody. She was quick to add other nutrients to the list of those found in caviar.
The nutritional benefits of caviar
“Caviar is also a good source of selenium, which is an antioxidant that many people aren’t aware of,” said Moody. “It works to reduce inflammation in the body and protect DNA from damage that can cause chronic disease.” (It might even be useful to pair caviar with other foods to eat for mitigating inflammation.) Indeed, every tablespoon of caviar provides 10.5 micrograms of selenium. That’s around one-fifth of the 55 micrograms daily that’s recommended by the NIH for most adults.
Research supports Moody’s description of selenium’s promise as a vital antioxidant agent. As shown in the findings from a 2021 review in PharmaNutrition, it’s consistently been shown to act in a protective capacity in terms of reducing the existence of oxidative stress.
Since oxidative stress has been shown to correspond with medical conditions such as Parkinson’s disease, cancer, and heart disease, the selenium acquired each time you eat caviar may provide helpful support in keeping those diseases from occurring. You may be particularly glad to hear that if you’re thinking of what you can do to decrease your risk of heart disease.
Incorporating caviar into your meals
“Caviar also contains smaller amounts of protein, iron, calcium, and all of the fat-soluble vitamins A, D, E, and K,” Moody explained. “The presence of vitamin E is also a bonus, as it’s been shown that the antioxidant activity of selenium is even stronger when combined with vitamin E.”
If you’re unaccustomed to including caviar in your menu, Moody has some advice. For instance, try serving caviar on top of whole wheat crackers with low-fat cream cheese. She also noted that many people like to top deviled eggs with caviar or toss caviar lightly with lemon juice and capers before placing it on whole-grain toast.
Just be aware that caviar isn’t entirely perfect. It’s high in calories and sodium (42 calories and up to 240 milligrams per tablespoon serving of sodium), making it potentially less desirable if you’re trying to limit your caloric intake or keep your sodium levels low. Plus, caviar may be a food you should think twice about eating because of questionable harvesting methods. Finally, it can be a budget breaker: At its least expensive, genuine caviar costs around $75 per ounce, making it more of a splurge item than most foods.
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