It’s a potent source of omega 3 fatty acids that are good for the brain, heart, immune system and eyes. Vitamin B12: 121% of the Daily Value (DV)Ĭatfish can live in both freshwater and saltwater.This common fish has a terrific nutritional profile.Ī 3.5-ounce (100-gram) serving of fresh catfish provides ( Trusted Source): It is high in protein and omega 3 acid which is good for cardiovascular health and low in omega 6 acid, commonly called ‘bad fat’. A useful brain food, pomfrets are good for eyesight and promote healthy hair and skin. They also offer iodine, critical for the thyroid gland. They are a great source of calcium, vitamins A and D, and B, vital for the nervous system. They are also called butterfish owing to their high good fat content. Pomfret has a light texture and sweet, rich flavour. They are loaded with essential fatty acids, protein, minerals and vitamins like A and D and are a unique source of long-chain omega-3 fatty acids. Despite their small size, anchovies and their products offer great health benefits. Here’s a list: Fish Low in Mercury Anchovies (Nethili in Malayalam)Ī three-ounce serving of anchovies contains:Īnchovies are small, slender, fish that live near coastal areas of all major oceans and seas of the world.
Bangada (mackarel), hilsa, tilapia and pomfret (butterfish) are your best picks. Several organizations keep track of which fish are low in mercury and other toxicants, aren’t endangered and still manage to benefit your heart and brain health. Methylmercury poisoning is just one concern fish can also contain a toxicant called polychlorinated biphenyls (PCBs), a manmade chemical disposed of in water bodies. Experts recommend pregnant women avoid sea-water fishes like swordfish (myli meen), tuna and shark and choose fish that are found in local ponds like rohu, hilsa, surmai (kingfish) etc instead.Īdults who have high exposure levels (which is an unlikely outcome of eating a few servings of fish) can experience significant central nervous system damage as well. That’s why pregnant women and that nursing are advised to be extremely careful about choosing the types of fish to eat. The primary concern with fish and mercury is in infants and young children, as their developing nervous systems are particularly vulnerable to mercury’s effects. Farmed fish, which you think would be safer, are also fed the same diet of growth hormones, antibiotics and other foods that are not found in their natural habitat and therefore should be avoided. Pollution has only raised mercury levels in our oceans, lakes and streams, and this mercury is consumed by fish and converted to a toxin known as methylmercury.įish that are high on the food chain consume other contaminated fish, thus compounding their mercury levels, which is why it’s best to choose smaller fish, lower on the food chain, to eat. Many fish species carry high levels of metal mercury - a dangerous contaminant that can affect the nervous system. But that doesn’t mean including fish in your diet doesn’t have a downside.
The omega-3 you get from fish – also known as long-chain omega-3s, EPA and DHA - are extremely beneficial. That’s because it contains heart-healthy omega-3 fatty acids, which lower triglyceride levels as well as help reduce inflammation throughout the body and support brain health. Dining on one or two servings of fish as your protein every week can lower the risk of heart attack by almost one-third. Fish is a great source of heart-healthy lean protein.
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