Trout is a highly prized freshwater fish with very fine, aromatic flesh. Trouts generally prefer cold waters of lakes and rivers, although some of trout species lives in the sea; in this case, they return to freshwater to spawn, like salmon.
Health Benefits of Trout fish
Being a semi-fatty fish, trout is low in calories; 100 g fish hold just 149 cal in contrast to 160 cal of salmon.
Trouts boast good amount of protein. Their lean meat composes 20.77 g/100 g (37% of RDI) of protein, being complete in all essential amino acids in a healthy proportions.
Studies suggest that consumpton of seafood decreases the risk of heart attack, stroke, obesity and hypertension. Seafood is low in saturated fat and higher in “heart healthful” polyunsaturated fat, including omega-3 fatty acids.
American Heart Association recommends consumption of at least 2 servings of oily fish to fulfil requirements of essential fatty acids, protein, minerals and fat-soluble vitamins.
All species of trouts are rich source of vitamin-A, vitamin-D and long chain omega-3 fatty acids (PUFA).
As in other oily-fish types, trout also is a rich source of omega-3 eicosapentaenoicacid (EPA), docosapantaenoicacid (DPA) and docosahexaenoic acid (DHA) fatty acids. Research studies suggest that these fatty acids, particularly DHA, play an important role in the development of neural system, especially in infants and children
In adults, several large trials have evaluated the effect of fish or fish oils on heart disease. In the "GISSI Prevention Trial, heart attack survivors who took a 1-gram capsule of omega-3 fats every day for three years were less likely to have a repeat heart attack, stroke, or die of sudden death than those who took a placebo".
The essential vitamins trout contains include niacin, vitamin B6, vitamin E, vitamin B12, thiamin, and riboflavin. In addition, being an oily fish, trout have generous amounts of vitamins-A and D.
Trout has small amounts of Vitamin-A (57 IU/100g) on comparison to salmons. vitamin-A and omega-3's are essential for healthy mucosa and skin.
Trout flesh contains less vitamin-D (155 IU/100g) than salmons (526 IU/100 g). Vitamin D plays an important role in the calcium metabolism, and offers protection from cancers.
The Food and Drug Administration (FDA) recommend that pregnant women eat at least 8 ounces and up to 12 ounces (340 grams) of a variety of seafood lower in mercury a week.
Trouts are naturally rich source of minerals including calcium, zinc, potassium, phosphorus, and magnesium. It is also a rich dietary source of iodine.