Eggfish are small-sized marine fish with soft bones and are often processed whole by grilling, frying without oil or pan-frying.
Thanks to being able to eat bones, users can absorb a significant amount of calcium compared to fish that only eat meat.
Research published in the British Journal of Nutrition shows that calcium from small fish eaten whole has good absorption capacity.
This suggests that small fish can be a useful source of calcium for people who are milk intolerant or use dairy products sparingly.
Not only rich in calcium, caviar also provides a complete amount of protein with sufficient essential amino acids to help maintain muscle mass and support tissue regeneration. In addition, small sea fish also contains natural vitamin D - a nutrient that plays an important role in increasing calcium absorption in the intestines. Without vitamin D, despite supplementing with a lot of calcium, the body still finds it difficult to absorb and use effectively.
To maximize the nutritional value of caviar, experts recommend processing it using methods that limit grease such as grilling, steaming or pan-frying.
If frying, you should use a moderate amount of oil and avoid frying at too high a temperature for a long time because it can reduce the quality of beneficial fats in fish.
A serving of about 100-150 g of caviar, eaten 2-3 times a week, can contribute to increasing calcium and protein in the diet.
When combined with dark green vegetables such as spinach, bok choy, broccoli or foods rich in vitamin C, the body's ability to metabolize and use minerals is also better supported.
However, caviar is often sold as frozen or pre-marinated. Consumers should prioritize pure products, limiting salted or pre-processed sauces because high sodium levels can increase calcium excretion through urine if used regularly.
It is necessary to maintain a diverse diet with milk and dairy products (if tolerable), tofu, sesame, green vegetables and seafood that can eat bones. At the same time, outdoor exercise and reasonable sun exposure help the body synthesize vitamin D, thereby increasing the efficiency of calcium absorption.
