Fish eggs have a common benefit with fish oil supplements – that’s their high component of anti-inflammatory omega-3 fats. Better than supplements, fish eggs are natural sources, hence, there is less risk of oxidizing during processing. Omega-3 fatty acids are crucial for proper brain function and heart health, and help reduce inflammation in the body allowing to recover faster from hard workouts and injuries and avoid inflammations that can lead to chronic disease.
They are also one of the few sources of fat-soluble vitamin D which works together with omega-3 fats.
Fish Eggs can match and even surpass sports drinks in certain scenarios with regards to electrolyte profile, 30 gr of fish eggs contain significant amounts of minerals like iron, magnesium, and calcium, according to the USDA’s Food Composition Database. And also contain nearly the entire recommended daily value of vitamin B12, one of the key nutrients we need in our diet.
Maybe they are not the best as a protein supplement, since the content can vary depending on the type of fish roe. For example, sturgeon roe and caviar provide 4 grams of protein per serving, while herring roe has 3 grams.
Furthermore fish eggs are relatively high in cholesterol and can be high in sodium, both of which can be detrimental to your health. They are also high in purines, which is a problem if you are prone to gout.
Actually regarding sodium this could be an advantage for endurance athletes as it's important to replace the sodium we lose to some extent when our sweat losses really begin to mount up..
Key home message:
Fish eggs are very rich in omega-3 fatty acids (eating them is almost like taking a fish oil supplement). But they also have a lot of cholesterol and are often cured with salt, meaning they are high in sodium.
In my opinion fish eggs are a great source of nutriment, but moderation is the key because eating well is not a matter of adding healthy foods to your diet; rather, it is about building a healthy food base.
In conclusion, there is no food that is miraculous, but every well balanced food has super powers
Here an easy recipe with fish eggs https://tastingdiary.wordpress.com/category/recipes/asian-and-italian-variation-recipes/