The Health Benefits of Sole
Sole is a type of flatfish that is low in calories and fat, and high in protein and nutrients. It is a good source of omega-3 fatty acids, which are important for heart health. Sole is also a good source of selenium, which is an antioxidant that can help protect the body from damage caused by free radicals.
Nutritional Value
Sole is a good source of several nutrients, including:
- Protein: Sole is a good source of protein, which is essential for building and repairing tissues. A 3-ounce serving of sole provides about 19 grams of protein.
- Omega-3 fatty acids: Sole is a good source of omega-3 fatty acids, which are important for heart health. Omega-3 fatty acids can help to lower blood pressure, reduce inflammation, and improve cholesterol levels.
- Selenium: Sole is a good source of selenium, which is an antioxidant that can help protect the body from damage caused by free radicals. Selenium is also important for thyroid function and immune system health.
Health Benefits
Eating sole may provide several health benefits, including:
- Heart health: The omega-3 fatty acids in sole can help to lower blood pressure, reduce inflammation, and improve cholesterol levels. These effects can help to reduce the risk of heart disease.
- Brain health: The omega-3 fatty acids in sole may also help to protect the brain from damage. Omega-3 fatty acids are essential for brain development and function, and they may help to reduce the risk of dementia and Alzheimer's disease.
- Immune system health: The selenium in sole can help to boost the immune system. Selenium is important for the production of white blood cells, which are essential for fighting infection.
How to Cook Sole
Sole is a versatile fish that can be cooked in a variety of ways. It can be grilled, baked, fried, or steamed. Sole is a delicate fish, so it is important to cook it carefully to avoid overcooking.
Conclusion
Sole is a healthy and delicious fish that can be enjoyed as part of a healthy diet. It is a good source of protein, omega-3 fatty acids, and selenium. Eating sole may provide several health benefits, including heart health, brain health, and immune system health.
How many calories are in Sole?
Each 1 fillet of Sole contains 109 calories.
Sole Nutritional Information
| Nutrient | Amount per 1 fillet (127g) |
|---|---|
| Calories | 109 Calories |
| Protein | 19g |
| Fat | 3g |
| Saturated Fat | 0.7g |
| Cholesterol | 0.071mg |
| Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Sugar | 0g |
| Sodium | 0.461mg |
| Potassium | 0.2502mg |
| Calcium | 0.032mg |
| Iron | 0.0003mg |