Fish and seafood play a huge part in Indian cuisine. Almost every community that is based around the coastal area enjoys a variety of fish preparations that are unique to them. Bengali, South Indian, Konkani and Kolhapuri are some of the oldest regional cuisines of India, and all of them boast of various fish preparations that have left foodies across generations licking their fingers. In addition to these, several communities who aren't even located around the coastal areas prepare fish in different ways, for instance, Punjab's famous Amritsari Macchi. Apart from being used for delicious curries and snacks, fish is also one of the healthiest foods you can add to your diet.
According to Macrobiotic Nutritionist and Health Practitioner Shilpa Arora, "Most fish are rich sources of omega-3 fatty acids, which are not naturally made by our bodies hence we need to derive them through our diets. Opt for oily fishes like sardines, salmon, tuna and mackerel. They are rich sources of iodine that most of us are deficient in. Fish are also rich in Vitamin B12 and other minerals like calcium and selenium that help keep our brains healthy and bones strong. Have fish at least 3 times in a week to boost healthy metabolism."
Here are 7 solid reasons why you must up your fish intake
1. Source of lean protein
Consultant Nutritionist Dr. Rupali Dutta says, "Fish is one of the best sources of lean proteins.which means it is lower in fats as compared to other dense protein foods like red meat or pork". Dr. Simran Saini, Nutritionist at Fortis Hospital New Delhi, also agrees, "Fish is one of the best and safest sources of lean meat. You must include it in your diet if you are looking to lose weight."
Fish are good source of lean protein that aid weight loss
2. Lowers cholesterol
Fish is known to bring down the levels of 'bad' or LDL cholesterol , says Dr. Rupali. The omega-3 fatty acids found in fish oil help in lowering LDL levels. This LDL cholesterol may result in plaque formation in the arteries making it difficult for the blood to flow smoothly.
The omega-3 fatty acids help regulate cholesterol levels.
3. Rich in micro-nutrients
Fish can fill in for a host of your dietary micro-nutrients. Dr. Saini says," Fish is rich in a bundle of micro-nutrients like sodium, manganese, potassium and more that play an important role in maintaining good health."
Fish can fill in for a host of your dietary micronutrients.
4. Prevents risk of stroke and heart attack
Eating fish can also help restore your ailing heart health. The omega-3 fatty acids present in fish has been linked to reduced risk of stroke and heart diseases.
Eating fish can also help restore your ailing heart health.
5. Source of Vitamin D
Fish is often dubbed as the richest dietary source of Vitamin D. Fatty fish like salmon, herring and mackerel are loaded with Vitamin D. Increasing fish intake can help strengthen bones, teeth and also provide resistance against many diseases like multiple sclerosis.
Fish is often dubbed as the richest dietary source of Vitamin D.
6. Protects your eyes
Eating fish regularly may help improve your eyesight. The rich content of omega-3 acids can prevent the chances of macular degeneration. An eye disease that causes vision loss, mascular degeneration is a leading cause of blindness in the elderly population.
Eating fish regularly may help improve your eyesight
7. Helps you sleep better
Eating fish regularly may also put to rest all your sleeping woes. If you have trouble falling asleep or are struggling with irregular sleeping bouts, fish may come in handy. The rich quantum of Vitamin D present in fish can help you sleep better.
The rich quantum of Vitamin D present in fish can help you sleep better.
So, what is stopping you now? Include this gem of a food in your daily diet and enjoy all its health benefits.
About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.