Fatty Fish in India That Are High in Omega-3 & Protein

Fishes rich in fatty acids or oily fish are always healthy food that is high in protein, and you need to include it in a healthy diet. The oily fishes are mainly prevalent among the seafood and are rich in Omega 3 fatty acids. Omega 3 is significant for our heart and brain health. It also helps in decreasing heart disease risk and inflammation. According to the research of the American Heart Association (AHA), people should consume fish rich in Omega 3 fatty acids at least twice every week.

Fish is one of the vital forms of animal food and is full of vitamins, fats, and minerals. Fish Oil is healthy for different reasons and can remove various ailments in the lifestyle if you intake them regularly in moderation. Availability ease, enormous diversity, and nutrient vitality are some of the three primary reasons that make fishes a hit all across the world. Other than AHA, numerous organizations like Environmental Protection Agency (EPA) or the United States Food and Drug Administration (US FDA) have issued various statements in the past years, indicating the benefits of including fishes in your meal regularly.

However, you cannot keep any fish without knowing much about them. In this segment, we will be giving a detailed idea about the best fishes in India that are rich in protein.

 

15 Fatty Fish in India

Salmon:

Salmon

Salmon is full of Omega 3 fatty acids, and it will be highly beneficial for you if you can include it in your diet. It is a high protein source and high in essential vitamin B. Anyone who is planning to reduce fat from their diet can include this fish in their diet as well.

 

Tilapia:

Tilapia

Tilapia fish consists of Omega 3 fatty acids, multiple vitamins like Vitamin B12 and Vitamin B6, selenium, phosphorus, niacin, pantothenic acid, proteins, and potassium. The fish is perfect for weight loss and is ideal for offering a boost for the overall metabolism. This fish also assists in maintaining healthy bones without or reducing the risk of arthritis. It is also renowned for reducing the aging signs and strengthening the immunity system.

 

Mackerel:

Mackerel

Mackerel is also a type of oily fish packed with healthy fats. Regular mackerel consumption will help you to control the blood pressure and is also perfect for heart health. Mackerel contains Vitamin B and D, Omega 3 Fatty acids, and selenium.

 

Sardines:

Sardines

Sardines are oily fish that includes multivitamin like Vitamin D and assists in controlling the blood sugar levels. You can efficiently incorporate this fish in your weight loss diet plan as it assists you in keeping you full for a long time.

 

Mahi-mahi:

Mahi-mahi

Mahi-mahi is an oily fish that is full of Omega 3 fatty acids. It is protein-rich and is known to decrease heart disease, maintain healthy cell functioning, and fight inflammation.

 

Herring:

Herring

Herring is also the same as sardines. Herring includes Vitamin D, selenium, and omega-three fatty acids. But you need to consume herring in a limited amount as a high amount of sodium is also present in this fish.

 

Cod:

Cod

Cod is a white and flaky fish that includes a high vitamin B12 source. It is also rich in phosphorus, selenium, and protein. Other minerals present in this fish are omega 3, niacin, vitamin B6, potassium, and choline.

 

Tuna:

Tuna

Tuna fish assists in regulating and controlling the body’s cholesterol levels, keeping the blood pressure in check, enhancing skin health, preventing cancer risk, offering great energy, and accelerating weight loss.

 

Sea Bass Fish:

Sea Bass Fish

Sea bass fish is lower in calories and higher in protein and omega three essential fatty acids. It also comprises Vitamin B6 and B12. However, this fish also consists of high mercury amounts. Thus children and pregnant women should consume this fish in a limited amount.

 

Rohu:

Rohu

Rohu, also known as Carpo fish, is rich in high protein amounts. You can intake rohu fish at least once a week as it is full of Vitamin A, B, C, and Omega 3 fatty acids.

 

Rani:

Rani or pink perch is one of the most common freshwater fish in India. Smaller in size and pink in color, these fish include a mild taste when you cook them. Due to 4 to 5% of the body fat, this fish is not only oily and is also called a lean fish. It is one of the most popular go-to meat if you are on a diet to lose weight.

 

Katla:

Katla is most frequently present in the rivers and lakes of Assam and North India. A high amount of vitamins and proteins are found in Katla. It is lower in calories and is a great healthy alternative for weight watchers. You can prepare it in the traditional curry, and you will love this.

 

Pomfret:

Pomfret

Pomfret or Indian Butterfish or Pamphlet is widely popular in South Asia, as it is commonly present in the Indian Ocean. This fish includes a delicious taste, rich in protein, and includes a high fatty acids omega three amount. Black and white or silver pomfret are the two most commonly sold sea fishes in India.

 

Hilsa:

It is a popular fish of Bangladesh and is most commonly consumed by the Bengalis of West Bengal in India. You can find plenty of hilsa in Assam, West Bengal, Andhra Pradesh, Gujarat, and Odisha. This delicacy is not only enjoyed in India but also all over South Asia. HIlsa is also among the costliest fishes in India, price going up to 3000 per kgs. Due to the high amount of fishing, the population of this species is slowly reducing.

 

Singhara:

Singhara is most commonly present in different segments in India. It consists of a high protein source, with 49% of the daily protein value only in one fillet. They also consist of other nutrients like choline and are high sources of essential and healthy fatty acids. Singhara or catfish include both omega 6 and 3 fatty acids.

 

Different Types of Fishes

With the majority of the Earth being underwater, the effect of the climate has now become more pronounced on aquatic beings. To keep things simple, we will classify the fishes on an extensive range of the water type. The different types of fishes are as follows.

Salt Water Fish

Salt Water Fish

Saltwater fishes survive in salt-rich or in an environment with a pH of around 8.2. Almost 60% of the marine species are present in the sea or salty oceanic waters. India is surrounded by the Arabian Sea and the Indian Ocean that delivers impressive saltwater fishes. All the most commonly consumed saltwater fishes are present in the Indian fish market. The most common saltwater fishes include tuna, sardines, cod, pomfret, salmon, anchovies, snapper, mackerel, and herring.

 

Freshwater Fishes

Freshwater Fishes

Freshwater fishes mostly stay in non-saline or freshwater. Even though freshwater present on the Earth is restricted, almost 41% of the fishes are present in the freshwater. India is very much rich in terms of freshwater fishes. The two primary segments for the freshwater fishes include North East and the Western Ghats. The freshwater fishes that are abundantly present in the Indian waters include catfish, raggie, trout, bass, catfish, bream or bluegill, walleye, drum, and many more.

 

Other Sources

When it comes to edible aquatic and marine animals, the list does not include only the fishes. Some of the other animals that are also an integral seafood component in India are clam, shrimp, squid, prawn, lobsters, crab, oyster, and many more.

 

Advantages of Fatty Fishes in India

Fatty fishes in India having high rank as the healthy food are primarily due to the following advantages.

  • Highly rich in protein
  • Contains essential fatty acid like omega 3
  • Lower in saturated fat
  • Rich mineral and vitamin source

Fish offers a high protein amount with no presence of unsaturated fats. Protein is exceptionally significant for energy production and muscle development. Most bodybuilders, fitness lovers, and athletes consume a high fatty fishes amount as a protein source. Fishes are also very rich in Omega 3 fatty acids like Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA), and Alpha-linolenic acid (ALA). These fatty acids are essential for the body structuring, development, maintenance, and effortless functioning of organs like skin, brain, heart, and more. Below we have mentioned some of the other additional benefits of including Omega 3.

  • Assists in regulating the blood pressure
  • Prevent heart attacks
  • The great anti-inflammatory agent
  • Help in maintaining a great skin
  • Increases the cognitive functions
  • Prevents heart failure
  • Assists in weight management
  • Assists in Arthritis
  • Supports young children in their mental development
  • Increases the cognitive function

A normal person should intake two-portion or 140 grams of cooked fish every week. Since omega 3 includes a high impact on primary organ development, including cognitive and brain functions, health enthusiasts imply that young children and pregnant women should regularly consume omega 3. However, seafood includes some risks as well, and the vulnerable group like lactating mothers, young children, and pregnant ladies should remain exceptionally careful about their seafood choice consumption.

 

Contaminants present in the Fatty Fishes in India

The only risk factor in fish consumption includes contamination present in the fatty fishes present in their bodies. Thus when we consume them, the toxic substances will enter our body too. The contaminants that are present in the fish body include:

 

Mercury

Mercury is a natural element that is a part of the fish food chain and remains stored in their flesh. Thus every fish contains more or less some mercury amount in their body which will not be a potential threat while consuming it. The only problem with the fish consumption containing mercury is that a higher amount of mercury will get released into the atmosphere due to human activities like combustion and energy generation.

The mercury also makes its entry to the oceans, where the bacteria convert it to methyl mercury. It is later consumed by the microorganisms, which are in turn fed by the fishes too. The humans, in turn, consume this fish meat which is highly toxic for human beings. It is observed that larger fishes like the predators that consume other fishes and fishes with higher life span include more mercury than the shorter and smaller ones.

 

Other contaminants

Due to chemical and industrial wastes in the ocean, the higher number of contaminants present in the oceanic food chain has enhanced. The chemicals and metals worth mentioning here include polychlorinated biphenyls (PCBs), lead, DDT, and Chlordane. Fishes that are dependent on oceanic grounds are highly toxic compared to the others.

 

Precautions or risks of consuming Fatty Fishes in India

Normal adults can consume fatty fishes with no long-term effect on their bodies, while high mercury levels might pose a potential risk to the vulnerable group. High-level mercury can interfere with fetal development as it can affect their mental growth. Even in young children, it can drastically change their neurological behavior. It can also pass onto the infant through breastfeeding. That is why health regulating organizations advise vulnerable people to stay away from the sea fatty fishes. Freshwater fatty fishes will be perfect for them to consume.

Pregnant ladies should consume a maximum of 340 grams of low mercury fish every week. Fishes can protect your unborn child from multiple birth disorders and illnesses as they are rich in protein and omega-three protein. Normal adults can consume as much amount of fish as they want.

 

Final Thoughts

So these are some of the best fatty fishes in India which you can consume regularly. Always strike a good balance between vegetables, fish, meat, and eggs in your diet plan to get an outstanding nutritional source from everything.

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