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Understanding the Nutritional Content of Uni: A Detailed Overview
Uni, also known as sea urchin, is a delicacy that has been cherished for centuries. Its unique taste and texture have made it a favorite among seafood enthusiasts. But what exactly is in uni that makes it so special? Let’s delve into the nutritional content of this oceanic gem.
Caloric Content and Macronutrients
Uni is a low-calorie food, with an average of 70 calories per 100 grams. It is rich in macronutrients, including proteins, carbohydrates, and fats. The protein content is particularly impressive, with about 18 grams per 100 grams, making it a great source of lean protein for those looking to maintain muscle mass.
| Macronutrients | Amount per 100g |
|---|---|
| Protein | 18g |
| Carbohydrates | 1g |
| Fats | 1g |
Essential Amino Acids
Uni is an excellent source of essential amino acids, which are the building blocks of proteins. It contains all nine essential amino acids, making it a complete protein source. This is particularly beneficial for individuals who follow vegetarian or vegan diets and need to ensure they are getting all the necessary amino acids from their food.
Omega-3 Fatty Acids
One of the standout features of uni is its high omega-3 fatty acid content. Omega-3s are essential fatty acids that play a crucial role in maintaining heart health, reducing inflammation, and supporting brain function. Uni contains both EPA and DHA, two types of omega-3s that are particularly beneficial for these functions.
Minerals and Vitamins
Uni is also rich in various minerals and vitamins. It contains high levels of calcium, iron, magnesium, phosphorus, potassium, selenium, and zinc. These minerals are essential for maintaining bone health, supporting the immune system, and regulating various bodily functions. Additionally, uni is a good source of vitamins A, B12, and C, which are important for vision, energy production, and immune function.
| Minerals and Vitamins | Amount per 100g |
|---|---|
| Calcium | 23mg |
| Iron | 1.2mg |
| Magnesium | 20mg |
| Phosphorus | 150mg |
| Potassium | 200mg |
| Selenium | 34.5mcg |
| Zinc | 0.5mg |
| Vitamin A | 1,000 IU |
| Vitamin B12 | 4.5mcg |
| Vitamin C | 2mg |
Health Benefits
The combination of its high protein, omega-3 fatty acids, and essential nutrients makes uni a powerhouse of health benefits. Some of the key health benefits include:
- Heart Health: The omega-3 fatty acids in uni help reduce the risk of heart disease by lowering triglycerides and blood pressure.
- Brain Health: Omega-3s are crucial for brain development and function, making uni a great food for cognitive health.
- Bone Health: The high calcium and vitamin D content in uni contribute to maintaining