Can Dried Fish Provide Calcium? Effects of Frying on Nutritional Value

Calcium-rich food issues?

Hello, Director! Can small dried fish provide calcium? Does frying them destroy the calcium nutrients? Thank you!

Cheng, 30~39 year old female. Ask Date: 2016/05/18

Dr. Huang Yuru reply Nutrition

Fats are composed of one molecule of glycerol and three molecules of fatty acids, where fatty acids can bind with calcium to produce saponification, thereby affecting calcium absorption.
Dried small fish contain calcium, but other natural foods also provide calcium, such as dairy products, soy products (tofu, soy milk), seafood with bones like small dried fish, anchovies, canned fish with bones, dark green vegetables, and sesame seeds.
It is recommended to have a diverse intake, along with moderate exercise and sun exposure, to enhance calcium absorption.
Thank you.

Reply Date: 2016/05/18

More Info

Dried fish, particularly small dried fish, can indeed be a valuable source of calcium. The calcium content in dried fish comes not only from the bones but also from other parts of the fish, such as the fins and heads. When these fish are processed into dried forms, the bones become more digestible, allowing for better absorption of calcium when consumed. This makes small dried fish an excellent dietary option for individuals looking to increase their calcium intake, especially for those who may not consume dairy products or other traditional sources of calcium.

Regarding the cooking method, frying can affect the nutritional value of food, but it does not significantly destroy calcium. Calcium is a mineral and is stable under heat; therefore, the frying process will not eliminate calcium from dried fish. However, frying can introduce additional fats and calories, which may not be beneficial for overall health if consumed in excess. It is essential to consider the type of oil used for frying and the overall balance of one's diet. For instance, using healthier oils, such as olive oil or avocado oil, can mitigate some of the negative effects associated with frying.

In addition to calcium, dried fish is also a good source of protein and omega-3 fatty acids, which are beneficial for heart health and overall well-being. However, it is crucial to be mindful of the sodium content, as some dried fish products can be high in salt due to the preservation process. Excessive sodium intake can lead to health issues such as hypertension and cardiovascular diseases.

For those looking to incorporate dried fish into their diet, moderation is key. It can be a nutritious addition, but it should not replace other calcium-rich foods. A balanced diet that includes a variety of calcium sources, such as leafy green vegetables, nuts, seeds, and fortified foods, is essential for meeting daily calcium requirements.

In summary, small dried fish can provide a significant amount of calcium, and frying does not destroy this mineral. However, it is important to consider the overall nutritional profile of the meal and to consume dried fish in moderation as part of a balanced diet. For individuals with specific dietary needs or health concerns, consulting with a healthcare professional or a registered dietitian can provide personalized guidance on incorporating dried fish and other calcium sources into their diet.

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