7 Healthiest Indian Fish Varieties – Suggest Dietician Avni Kaul

by | Nov 24, 2023 | best dietician near me, best weight loss dietician in delhi |

In the hustle and bustle of today’s fast-paced lifestyle, prioritizing our health is crucial. And diet plays a vital role in maintaining a healthy lifestyle. Speaking of diet, did you know that Indian fish is a real superfood? These aquatic delights, prevalent in coastal regions like West Bengal and Kerala, are not only delicious but also pack a punch in terms of health benefits. Let’s learn about 7 varieties of Indian fish that can work wonders for your health from Delhi’s leading dietician Avni Kaul.

healtiest Indian fishes Dietician Avni Kaul

Which varieties of Indian fish are considered the healthiest?

Some of the Indian fish that are known to be the healthiest are:

  1. Pomfret
  • Promotes heart health, reduces inflammation, and enhances blood vessel function due to the presence of omega-3 fatty acids.
  • Supports cognitive abilities, and reduces neurodegenerative disease risk.
  • Protects against age-related macular degeneration.
  • Presence of phosphorus, magnesium, and vitamin D for strong bones.
  • Aids in weight management owing to high protein and low-fat content.

healtiest Indian fish Rohu by Dietician Avni Kaul

2. Rohu (Carp) – Rohu, also known as Carpo fish, is a widely consumed freshwater fish in India with numerous health benefits.

  • Its high Vitamin C content provides protection against chronic diseases like cough, cold, and nausea.
  • Rich in protein, Rohu supports overall growth, repair, and maintenance of body tissues for both children and adults.
  • As a low-fat fish, it is an ideal dietary choice.
  • Omega-3 fatty acids, including EPA and DHA, reduce heart disease risk by improving blood pressure and cholesterol levels.
  • Beneficial for brain health.
  • Acts as an anti-aging agent, promoting healthy and nourished skin while shielding against sun damage.
  • The antioxidants present help combat cancer.
  • With low mercury content, Rohu is a safe fish for pregnant women.

3. Rawas (Indian Salmon) – Commonly found in the coastal waters of Maharashtra and Gujarat, Rawas is a nutritional powerhouse.

  • It is rich in omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid, and along with selenium, it lowers blood pressure, and reduces “bad” cholesterol, and inflammation, guarding against heart disease.
  • The omega-3 fatty acids, particularly DHA, are essential for brain health and cognitive function. Regular consumption of salmon may help support memory and reduce the risk of neurodegenerative diseases.
  • It is low in saturated fat and high in protein which helps in promoting a feeling of fullness, reducing the likelihood of overeating thus helping in your weight management goals.
  • Rawas is good for skin, bone joints, and eyes.
  1. Bangda (Indian Mackerel) – Exclusive to the Arabian Sea, Indian mackerel is a staple in Mumbai and Goa.
  • A nutrient-rich, oily fish with essential minerals, vitamins, and amino acids.
  • Low in saturated fat and cholesterol, making it heart-friendly.
  • An abundance of omega-3 fatty acids boosts immunity and fights diseases.
  • Good source of high-quality protein.
  • Low mercury levels make it a safe choice for all.
  • The monounsaturated fatty acids aid in diabetes control.
  • Omega-3 prevents diabetic retinopathy.
  • Anti-inflammatory properties may reduce Alzheimer’s and Parkinson’s risk.
  • Selenium’s antioxidant effects combat cellular mutation and chronic diseases.
  1. Soorai/ Kerai (Tuna fish) – Tuna, known as Soorai or Kerai, is abundant in the waters off Goa, Karnataka, Kerala, and the Andaman Islands.
  • Rich in protein, omega-3 fatty acids, vitamin B12, and iron, tuna promotes brain function and red blood cell production.
  • Omega-3s enhance heart health by reducing blood pressure and coronary artery disease risk.
  • Tuna’s potassium content lowers blood pressure, and antioxidants boost the immune system, protecting against diseases like cancer.
  • Low in fat and high in nutrients, tuna supports healthy metabolism, organ functionality, and skin tone.

 

hilsa fish health benefits Dietician Avni Kaul

  1. Hilsa (Herring / Indian Shad / Ilish) – Hilsa, cherished by Bengalis, is a seasonal, oily fish with a delicate texture.  It is found in Odisha, West Bengal, Assam, Andhra Pradesh, and Gujarat.
  • Rich in omega-3 and omega-6 fatty acids, aids heart health by reducing triglycerides and blood pressure.
  • High in vitamins A, D, and E, it benefits eye health, prevents night blindness, and provides protection against rickets.
  • Abundant in minerals like iodine, selenium, zinc, and potassium; supports thyroid health and bone maintenance.
  • Omega-3 fats promote skin health, while proteins contribute to collagen, reducing signs of aging.
  1. Tilapia – Tilapia, originating from the Middle East and Africa, is globally farmed and known as “aquatic chicken.”
  • A fast-growing fish, it is a vital protein source for muscle building.
  • Rich in omega-3 fatty acids, it benefits heart health and may protect against dementia.
  • High in potassium, tilapia aids fluid balance, and nerve, muscle, and brain function.
  • Selenium in tilapia contributes to cancer prevention.
  • Omega-6 fats, from it’s corn-based diet, control cholesterol, and benefit insulin response.
  • Contains Calcium, Vitamin D, Magnesium, and phosphorus for healthy bones.

Now that you know about the multiple health benefits of these 7 Indian fishes, do not hesitate to add them to your daily diet. From heart health to brain function, these nutrient-rich varieties offer a delicious and wholesome way to boost your overall well-being.

Dietician Avni Kaul
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