Silver Gizzard Shad, Health Benefits & Calories : A Nutritious Autumn Delicacy

In Silver Gizzard Shad, Health Benefits & Calories : A Nutritious Autumn Delicacy post, we will take an in-depth look at the health benefits, nutritional value, calories, seasonal timing, how to choose, and how to store silver gizzard shad (jeoneo), a beloved autumn delicacy.

To sum up gizzard shad in one sentence:

“The silver gem of the sea! A gift of flavor and health in the fall.”

The saying “In autumn, even a daughter-in-law who left home returns when she smells grilled gizzard shad”is a well-known expression that highlights just how irresistible the savory and rich aroma of gizzard shad becomes in the fall. As a result, gizzard shad is regarded as a quintessential autumn delicacy. In autumn, gizzard shad prepares for spawning by accumulating fat, which enhances its rich flavor, making it both highly nutritious and delicious. The name jeoneo is derived from the meaning “fish that shines like silver coins” (jeon, 錢). The fresher the fish, the more prominent its shiny exterior, which is a key indicator of its quality.

We have organized the benefits, nutritional information, and other details about gizzard shad into easy-to-read charts and illustrations for a clear and comprehensive guide.

Now, let’s dive into the details!

1. Cardiovascular Health

– Gizzard shad is rich in omega-3 fatty acids, particularly EPA and DHA. EPA helps lower triglyceride levels in the blood, expands blood vessels to assist with blood pressure regulation, and prevents clotting, while DHA supports the function of heart cells and helps maintain a stable heart rhythm.

※ EPA (Eicosapentaenoic Acid):Lowers triglycerides, expands blood vessels, helps regulate blood pressure, prevents platelet aggregation, and reduces the risk of atherosclerosis.

※ DHA (Docosahexaenoic Acid):Supports heart cell function, integrates into the heart muscle cell membranes, maintaining cell membrane fluidity, and facilitates electrical signal transmission to stabilize heart rhythm and prevent arrhythmia.

2. Muscle Health & Recovery

– Gizzard shad is a high-protein food that provides the amino acids necessary for forming and maintaining muscle. Protein breaks down into amino acids that support the body’s muscle tissue, enzymes, hormones, and more. It plays a vital role in muscle synthesis and helps prevent muscle loss.

※ Protein:Essential for muscle growth and recovery, providing amino acids necessary for muscle maintenance and supporting muscle fiber regeneration.

※ Important Amino Acids for Muscle Growth:Leucine, isoleucine, valine (known as BCAAs, or branched-chain amino acids).

– Leucine:Directly involved in muscle recovery and growth.

3. Bone Health

– Gizzard shad is rich in calcium, which helps maintain bone strength and structure. It also contains vitamin D, which promotes calcium absorption in the intestines, ensuring effective calcium use for bone formation and remodeling.

※ Calcium:A key component of bones, essential for maintaining bone strength and health.

※ Vitamin D:Enhances calcium absorption in the intestines, increases calcium reabsorption in the kidneys, and maintains calcium levels in the body, playing a vital role in bone formation and preventing conditions like osteoporosis.

4. Nervous System Health

-Gizzard shad is rich in vitamin B12, which protects nerve cells and supports the health of the myelin sheath, a protective layer around nerve fibers. DHA is also vital for maintaining brain cell structure and function.

※ Vitamin B12:Essential for forming and maintaining the myelin sheath that protects nerve cells, helping to prevent nerve damage.

※ Myelin Sheath:A protective layer that helps transmit nerve impulses quickly and efficiently. Damage to the myelin sheath can lead to slower or blocked nerve signals, resulting in neurological disorders.

※ DHA:A key component of brain cells, helping to maintain brain cell fluidity and function, enhance signal transmission between nerve cells, and support brain cell growth and development, which improves memory, concentration, and learning abilities.

5. Prevents Anemia

– Gizzard shad is rich in iron, which helps prevent iron-deficiency anemia by supporting the production of hemoglobin, the protein responsible for oxygen transport in the blood. It also contains vitamin B12, an essential nutrient for red blood cell production that helps prevent pernicious anemia.

※ Iron:Essential for forming hemoglobin, the protein that carries oxygen from the lungs to tissues throughout the body.

– Hemoglobin: A protein that carries oxygen from the lungs to all the tissues of the body.

– Iron-deficiency anemia: A condition where a lack of iron results in insufficient production of red blood cells or low hemoglobin levels, preventing enough oxygen from reaching the body’s tissues. Symptoms may include fatigue, pale skin, dizziness, headaches, shortness of breath, and difficulty concentrating.

※ Vitamin B12:Essential for red blood cell production, supporting DNA synthesis during red blood cell formation in the bone marrow. A deficiency can lead to pernicious anemia, where red blood cells become abnormally large and ineffective at carrying oxygen.

– Pernicious Anemia:Caused by vitamin B12 deficiency, leading to abnormally large red blood cells that cannot function properly, reducing their oxygen-carrying capacity and resulting in symptoms of anemia.

6. Other Benefits

– Other Benefits:Metabolism improvement, cognitive function enhancement, eye health, anti-inflammatory effects, skin health, blood sugar control, immune system strengthening.

※ Skin Health:The omega-3 fatty acids in gizzard shad help maintain skin hydration and reduce inflammation, while selenium acts as an antioxidant to protect skin cells and prevent aging.

※ Cognitive Function Enhancement:The DHA in gizzard shad supports brain cell function and helps prevent memory loss and cognitive decline associated with aging, reducing the risk of neurodegenerative diseases like dementia and Alzheimer’s disease.

※ Metabolism Improvement:The omega-3 fatty acids in gizzard shad enhance metabolic function, helping to burn body fat and improve insulin sensitivity, which aids in stabilizing blood sugar levels.

※ Blood Sugar Control:The omega-3 fatty acids in gizzard shad improve insulin sensitivity, helping diabetics manage their blood sugar levels.

※ Eye Health:DHA is a key component of the retina and is essential for maintaining retinal function, helping to prevent dry eyes and support vision.

※ Immune Support & Anti-inflammatory Effects:Selenium acts as an antioxidant to maintain immune cell health and suppress the body’s inflammatory response. Omega-3 fatty acids also help reduce inflammation in the body, alleviating the symptoms of inflammatory diseases.

– Calories:Gizzard shad contains 200 kcal per 100g.

– Nutritional Value:Gizzard shad is a high-protein, low-carbohydrate food with a high nutrient density and healthy fats, making it a highly nutritious food.

※ Season:The prime season for gizzard shad is from September to November.

※ This is when the fish is at its peak flavor and nutritional value as it accumulates fat in preparation for spawning, resulting in a rich, savory, and oily taste, making it a beloved fall delicacy.

– Characteristics of In-season Gizzard Shad:Rich, savory flavor, oily texture, and high in omega-3 fatty acids and other nutrients.

– Eyes:Choose fish with clear, transparent eyes.

– Body & Shine:The scales should shine with a silver sheen.

– Firmness:The belly should be firm and elastic.

– Smell:Fresh gizzard shad has a clean oceanic smell with little to no fishy odor.

– Gill Color:The gills should be a vibrant red.

1. Storage Tips

– Immediate Processing:Gizzard shad loses its freshness quickly, so it should be cleaned and stored immediately after purchase.

– Cleaning:Remove the scales, guts, and gills, then rinse lightly under running water and dry with a paper towel.

– Refrigeration (Short-term Storage):Store for 1-2 days in an airtight container to prevent air exposure.

– Freezing (Long-term Storage):Store for 1-3 months in an airtight container or freezer bag after cleaning.

2. Precautions

– Thawing:To preserve the texture and flavor of gizzard shad, transfer it from the freezer to the refrigerator the day before consumption for natural thawing.

– Immediate Consumption:Gizzard shad is best consumed on the day of purchase.

In Silver Gizzard Shad, Health Benefits & Calories : A Nutritious Autumn Delicacy post, we explored the health benefits, nutritional information, calories, seasonal timing, how to choose, and how to store gizzard shad, a nutritious autumn delicacy. We hope this post has helped you learn more about this delicious fish.

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