Nature has bestowed myriad gifts and marvelous surprises to humans. That we should protect and respect along with using them. Fish is one of those nature seawater gifts. It is not only delicious but also a healthy meal. However, you should be careful while purchasing a fish as it should contain enough amounts of Omega-3 fatty acids, minimum mercury, and the environment where it was grown.
As you may know, seawater is the healthiest food that contains various edible items such as lobsters, oysters, shrimps, prawns, and fish. So we have curated the top 10 healthiest fish to eat in 2022
What about fatty fish?
Fatty fishes/oily fishes, may their names not sound likable, however, they are stuffed with EPA and DHA – Omega 3s.
Fishes – Brimful of nutrients
Fatty fishes are equivalent to numerous perks for good health that you can’t count on your fingers. Some of them are:
Fatty fishes counteract heart-related diseases, strengthened the immune system, protest against cancer ailments, and even more, depression problems, body growth, and so on.
These oily fishes are a rich source of Omega-3 fatty acids that the human body can’t produce. So you need to have this nutrient through food.
Now, this article will let you know about the 10 healthiest fish varieties available in India.
10 Healthiest Fish To Eat in India
Rohu is a freshwater fish that is spotted in Northern and Central India. Its other name is Carpo fish since it comes from a carp family. Because of being an oily fish, it is enriched with Omega-3 fatty acids. To intake vitamins A, B, and C, and to boost memory power, one should prefer taking Rohu. It is best suitable for diabetes patients. It’s another benefit is it is a powerpack with proteins.
- Katla ( Indian Carp/Bengal Carp)
Katla fish is largely seen in the rivers and lakes of Assam and the Northern sides of India. Katla is the right choice if you want to lose weight as it consists of low calories and is rich in proteins. Another numerous benefits of having Katla, an oily fish, are given below:
- Bengal carp improves eyesight and especially night vision.
- Good for skin health and brain health.
- Secures skin from harmful UV rays.
- Carries Omega-3 fatty acids.
- Katla is a low-saturated fish that improves circulation and keeps away heart diseases.
Hilsa! Bangladesh’s national fish. You will be astonished to know that its tastes are enjoyed across South Asia. This fish is mainly available in the mentioned areas of India: West Bengal, Assam, Andhra Pradesh, Gujarat, and Odisha. It is a freshwater fish and is broadly consumed as an oily fish. It is an average mercury fish that contains around 0.09 to 0.20 ppm of mercury varies as per the environment. So anyone can have it in the amount you desire. It also counteracts coronary heart diseases.
Place this fish on your plate according to need as it is in danger of be extinct.
Rani fish is distinguished by its small size, pink-colored, and mild flavor of being cooked. Its other name is lean fish because of its lower amounts of the fat body (4-5%). So it will be good to add it to your diet, to lower your weight. Aslo it is a rich source of protein, that is beneficial to increasing your strength.
It is not an oily fish, and you can get it at affordable prices because it is a plethora in amount.
Surmai is a kingfish in the Indian Ocean, and it is named King Mackerel. Before knowing its advantages, have a look at an important point.
It is rich in mercury; however, it also contains vitamins and proteins. So it would be a wise decision to have it once a week and be careful not to take another fish in that week. Vulnerable groups should avoid having it.
Points you need to know for intake of fish for the well-being of your health:
- Adding Surmai to the diet prevents Anemia.
- Controlling the levels of sugar thereupon good for diabetes patients.
- Bolstering immunity.
Jhinga is found in both freshwater and seawater. Its antioxidants have the potential to improve oily and dry skin. So if you want to have healthy and glowing skin, prefer eating jhinga. Moreover, it prevents several diseases such as cancer, and Alzheimer’s ailments. It makes better the cardiovascular circulation thereupon protecting you from heart diseases.
- Rawas (Indian Salman)
Rawas is available in pink to orange colored meats. It is an oily fish which means it is rich in oil from tissues to the bell cavity. It has a low level of mercury which you will find less than 0.09 ppm.
The main nutrients of this delicious fish are:
- 100 gm of Rawas consists of 22-26 gm of proteins.
- Enriched with omega-3 and six fatty acids.
- Contains vitamins and other crucial minerals.
Benefits of having Rawas:
- Its amino acids boost growth.
- Muscle tissue mass can be maintained through rawas.
- It carries a high protein that helps in maintaining a good metabolism.
- Rawas counteract cancer and avoids tumors.
You need to be aware because it contains pollutants also such as PCBs. So it is suggested not to add it to your diet in more than 170 gms in a week.
- Pomfret (Pamphlet/Indian Butter Fish)
Indian butterfish sounds as engrossing as its taste is! It is largely found in the Indian Ocean and South Asia. Interestingly, it is an exotic fish. And, if you are fond of white meat, then pomfret could be a good choice. It comes with the health perks such as controlling the level of cholesterol and protecting from a heart attack. Including, bolsters the concentration and memory power. Pomfret helps in relieving depression.
Kekda is not any variety of fish. Nevertheless, it is mentioned here because it is one of the healthiest seafood. You can get it anywhere across India. It is full of nutrients synonymous with an oily fish. You will find it yummy as well as healthy.
It consists of an abundance of Selenium (44.4 mcg per 100 grams) that act as a protective function for the brain and prevents side effects of mercury. Crab is averagely priced.
- Bangda (Indian Mackerel)
As its name sounds somewhat heavy to you, similarly it carries incredible nutrients and is useful for good health. It is a saltwater fish that is extensively seen in the Indian Ocean and other seas.
Merits of taking bangda are as follows:
- Bangda is a must for cardiovascular health as it is enriched with omega-3 and selenium.
- Making better eyesight.
- Helping in maintaining weight.
- Lowering cholesterol level and blood pressure.
- It is also an excellent source of Omega 3.
It carries the nutrients such as vitamin B12, phosphorus, potassium, iron, and zinc. You can get it at reasonable prices. Also, this fish has fewer amounts of mercury. So anyone can enjoy its amazing tastes. Yes, bangda is a staple fish in India.
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Do you also love Chicken? Then read these chicken facts
Reading all these points, now you may get clarity on which fishes can be on your food items list. Since these are rich in nutrients that all together can’t be attained in one staple item. So, consider adding these healthiest fish to fat fish to your routine wisely.