Herring

Rich source of vitamin B12 (7.2 mcg per 250 mL cooked or kippered, 120% DV), omega-3 fatty acids (1.6 g EPA/DHA per 75 g cooked), vitamin A (Atlantic pickled: 219 mcg RAE per 3 oz, 15% DV), and vitami

Why It Matters for Longevity

Rich source of vitamin B12 (7.2 mcg per 250 mL cooked or kippered, 120% DV), omega-3 fatty acids (1.6 g EPA/DHA per 75 g cooked), vitamin A (Atlantic pickled: 219 mcg RAE per 3 oz, 15% DV), and vitamin D (Atlantic cooked dry heat: 306 IU per fillet, 76.5% DV). Omega-3 fatty acids EPA and DHA reduce inflammation and cardiovascular disease risk; vitamin D supports immune function and bone health; vitamin B12 is essential for neurological function and DNA synthesis.. High dietary intake of EPA and DHA from fatty fish such as herring is associated with a 36% reduction in cardiovascular mortality in prospective cohort studies. (PMID 17490956) (PubMed) Fatty fish consumption twice weekly associated with significantly reduced all-cause mortality and extended healthy lifespan in the PREDIMED cohort. (PMID 26829184) (PubMed)

How to Use It

Pairs well with mustard, onion, rye bread. Use as a fish in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Synergies

• Olive Oil (synergy): Monounsaturated fats in olive oil enhance absorption of fat-soluble vitamins D and A in herring - Lemon (complement): Vitamin C in lemon juice enhances non-heme iron absorption and provides contrasting acidity that balances herring's richness - Fennel (complement): Fennel's anti-inflammatory anethole complements herring's EPA/DHA for additive anti-inflammatory effect; classic Italian pairing

Flavor Profile

Taste: rich, savory, briny, slightly smoky when kippered. Aroma: oceanic, smoky (kippered), tangy (pickled). Texture: tender, flaky, soft. Category: oily fish.

The Science

• PubMed: High dietary intake of EPA and DHA from fatty fish such as herring is associated with a 36% reduction in cardiovascular mortality in prospective cohort studies. (PMID 17490956) - PubMed: Fatty fish consumption twice weekly associated with significantly reduced all-cause mortality and extended healthy lifespan in the PREDIMED cohort. (PMID 26829184) - PubMed: Marine omega-3 fatty acids (EPA/DHA) from herring and similar fish activate anti-inflammatory pathways via resolvins and protectins, reducing chronic low-grade inflammation associated with accelerated aging. (PMID 22682084) - Examine.com: EPA and DHA from oily fish like herring are the most bioavailable forms of omega-3s; associated with reduced triglycerides, improved endothelial function, and potential telomere preservation. - Book claim (high confidence): Rich source of vitamin B12 (7.2 mcg per 250 mL cooked or kippered, 120% DV), omega-3 fatty acids (1.6 g EPA/DHA per 75 g

Key Nutrients