What are the health benefits of sole fish? Sole fish is low in saturated fat and high in polyunsaturated fat. Sole fish is considered a saltwater flatfish and it is a large fish that can grow up to 30 inches in height and 10 pounds in weight.
It can be caught in the Atlantic Ocean and Mediterranean Sea.
What are the health benefits of sole fish? Photo credit: iStock- Christopher Ames
The Nutritional facts of a 4 oz sole fish:
- Calories- 79
- Total Fat- 2 grams
- Saturated Fat- 1 gram
- Trans Fat- 0 grams
- Cholesterol- 51 mg
- Sodium- 336 mg
- Potassium- 0 mg
- Total Carbohydrate- 0 mg
- Dietary Fiber- 0 grams
- Sugar- 0 grams
- Protein- 14 grams
Some other minerals that Dover sole fish contain are calcium, iron, potassium, selenium, sodium and it also no sugars or fibers. It also contains Vitamin A, E, D, Thiamine, (Vitamin B1), Riboflavin, (Vitamin B2), niacin, (Vitamin B3), pantothenic acid, (Vitamin B5), pyridoxine, (Vitamin B6), folate, (Vitamin B9) and methylcobalamine, (Vitamin B12).
Dover sole fish provides benefits such as eicosapentaenoic, (EPA) and docosahexaenoic, (DHA). Dover sole fish is healthiest when it is cooked, broiled, or grilled.
Some of the nutrients in fish that is important in the brain development of children are:
- Iron
- Omega 3 and Omega 6 fats
- Iodine
- Choline
Sole Fish is on the (FDA)- Food Drug Administration list of recommended fish choices. It is advisable for a woman to eat two to three servings of this per week during pregnancy. FDA has found Dover sole fish to have low levels of mercury.
Some of the negative symptoms if you accidentally consume mercury through any type of fish are muscle weakness, weakened vision, impaired speech and loss of coordination.
Sole fish is a lean fish, but it is low in Omega 3 fatty acids compared to other fishes. And what is interesting is the American Heart Association recommends consuming at least two servings of fatty fish a week to meet your omega-3 fats acid needs.
Some of the health benefits of omega-3 fatty acids:
- improving heart health
- reduction of the development of cancer
- protecting against cognitive impairment
Research Studies
Research studies have shown that eating lots of protein can lead to higher satiety, reduction in calorie intake and reduction in bodyweight and fat loss.
According to a study published in the American Journal of Clinical Nutrition, increasing protein intake by just 15 percent over 12 weeks increased satiety, decreased body weight, and reduced caloric intake by an average of 441 calories throughout the day between participants.
The Bottom Line is there are a lot of health benefits from eating sole fish such as improved brain development, lower risk of heart disease and protecting against cognitive impairment.
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References
- US Department of Agriculture: “Dietary Guidelines for Americans 2020-2025,” “Fresh Wild Dover Sole Fillets.”
2) US Food and Drug Administration: “Advice About Eating Fish,” “Mercury Levels in Commercial Fish and Shellfish (1990-2012),” “Seafood Species Substitution and Economic Fraud.”
