Fish skin is generally safe to eat as long as it has been cleaned thoroughly and the outer scales have been removed.
Fish skin is rich in nutrients such as protein, omega-3 fatty acids, and vitamin E, which can help with muscle growth, heart health, and skin health.
However, since some fish contain significant amounts of mercury and other toxins and pollutants, it is best to select fish that have relatively low levels of mercury.
Learn about the benefits and risks of eating fish skin.
What are the potential health benefits of eating fish skin?
People often discard fish skin, not realizing that it is one of the most nutrient-dense parts of the fish. The skin and mucus layers just under the skin contain essential nutrients and oils that can promote good health.
Rich in nutrients
The nutritional profile of fish skin varies greatly depending on the type of fish. However, most fish are high in protein, omega-3 fatty acids, vitamins D, E, A, B12, and D, selenium, and taurine. Fish skin also contains important minerals such as mineral salts, phosphorus, calcium, and iodine.
High in protein
Fish skin is an excellent source of dietary protein, an essential nutrient that serves as a building block for muscles and other tissues in the body.
Protein can help lower the risk of certain disorders such as low iron levels and edema. Some proteins, such as histones and transferrin, are involved in boosting immune strength. Many of these proteins can be found in the mucus on fish skin.
Excellent source of omega-3 fatty acids
One of the most well-known advantages of oily fish is its high concentration of healthy omega-3 fatty acids. Although most of the omega-3 fatty acids are found in the flesh of the fish, the skin also contains a fair amount.
Omega-3 fatty acids are polyunsaturated fats that have been found to lower inflammation and play an important function in cardiovascular health and cell repair. Consumption of omega-3 fatty acids can help with heart protection, pregnancy health, and cognitive health.
Omega-3 fatty acids have been linked to lower inflammation, which can help lower blood pressure and reduce pain related to arthritis and rheumatic diseases.
Improves skin and hair health
Eating fish skin can help promote skin health. Fish skin contains collagen and vitamin E, both of which are beneficial for enhancing skin moisture and reducing signs of aging such as wrinkles.
Collagen is a protein found in all sections and varieties of fish, including scales, bones, flesh, and skin. Vitamin E is a fat-soluble antioxidant found mostly in fatty fish such as salmon and trout. Vitamin E benefits skin health by protecting it from sun damage and alleviating symptoms of some skin disorders such as eczema.
Boost taste and texture
Crispy fish skin tastes delicious, especially when pan-fried or grilled. It can also add a textural component to a fish dish when cooked properly.
Why is it not always recommended to eat fish skin?
Although fish skin is high in protein, vitamins, and minerals, there is also the risk of ingesting pollutants such as mercury and polychlorinated biphenyls. These toxins can build up in the body over time, causing health hazards.
Fish skin may contain mercury, which is a heavy metal that can harm your health in high doses. Mercury is especially dangerous to growing children whose bodies and brains are still developing. Mercury can also cause nervous system damage, resulting in mental impairment, hearing loss, and behavioral issues.
Because of this, it is important to be aware of where your fish is coming from. Stay away from farmed fish or wild-caught fish from more polluted areas or farms that use chemicals and antibiotics.
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerWHY YOU SHOULD EAT FISH SKIN: https://honest-food.net/why-eat-fish-skin/
Q&A: Is it safe to eat fish skins and guts? https://www.consumerreports.org/cro/news/2008/12/q-a-is-it-safe-to-eat-fish-skins-and-guts/index.htm
‘Fish matters’: the relevance of fish skin biology to investigative dermatology: https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0625.2009.01059.x
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