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Fish : A complete nutrient food

 “Take Care Of Your Body. It’s The Only Place You Have To Live.”Jim Rohn, Author And Motivational Speaker
The people from Kerala and Kanyakumari eat fish, almost daily at least with one meal.



Fish is considered as a complete food containing protein, fat, vitamins and minerals. Simultaneously it  provides the required energy without having the nutrient, carbohydrate instead with the help of its protein and fat. On the other hand it has sufficient vitamins and minerals which protects the health of human beings. Fortunately, fish contains the Omega-3 fatty acids, which is a gift for mankind which fights against major and critical diseases. Briefly, fish act as a food, nutrient, medicine but tastier.

Omega-3 Fatty Acids



  • Help maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
  • Aid healthy brain function and infant development of vision and nerves during pregnancy.
  • May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia and diabetes.
  • May prevent inflammation and reduce the risk of arthritis

Obviously fish are considered as a limited source of Omega-6 Fatty Acids. The nuts and seeds and  some oils provide omega-3, but which is very minimal.

Given under are the major fish varieties that we eat regularly with their properties, features and nutrient values.

1. Indian Mackerel  (Ayalai)

The Indian mackerel is a species of mackerel in the scombrid family of order Perciformes. Mackerels are rounded and torpedo-shaped. They feed on plankton, crustaceans, fish eggs, and small fish.


  • Indian Mackerel is rich in Omega 3 and Selenium.
  • Which is great for your cardiovascular health. 
  • It helps lower blood pressure 
  • It enhances eyesight and reduces cholesterol.
  • Also it is good to reduce weight.

2. Indian Oil Sardine   (Chalai)

The Indian oil sardine is a species of ray-finned fish in the genus Sardinella. It is one of the two most important commercial fishes in India. The Indian oil sardine can be found more in the northern regions of the Indian Ocean. They can grow up to 25 centimeters in length. 

sardine curry


  • Indian oil sardines are an excellent source of protein and omega-3 fatty acids
  • Rich in vitamins B12 & D 
  • It contains minerals such as calcium, phosphorus and selenium.
  • The fat and calories are lesser in it.

3. Seer Fish  (Vanjaram/ Neimeen )


Seer Fish is also called King Fish, King mackerel. In Tamil Nadu it is called Vanjaram and in Cape it is called Neimeen. This is the costliest fish and thereby it is named King fish. However, it is rich in nutrients and worth it.



  • Seer fish have a rich source of omega-3 fatty acids. 
  • It also contains protein, vitamin B-12 and selenium. 
  • It has the potential to lower the risk of cardiovascular disease.
  • The omega-3 fatty acids help in regulating inflammation 
  • And helps the structure and function of cells.

4. Emperor fish (Vila Meen )

The emperor fish has got a very firm and rich flesh with less bones. This fish is high protein and is rich in omega 3 acids but has less calories. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet.


It has a golden-brown body with blue spots on the scales of the upper body. The blue rays radiated from the eyes and reflected on its cheeks and snout. It can change its color by switching on pigment cells of its skin. When it is frightened, it produces blotchy vertical brown bands across its body and escapes from its enemies.


  • It is highly rich in Protein and Phosphorus.
  • This fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). 
  • Emperor fish is rich in calcium and phosphorus.  
  • It is a great source of minerals, such as iron, zinc, iodine, magnesium and potassium.

5. Anchovy (Nethily)

Anchovies are small green fish with blue reflections. They range from 2 to 40 centimeters in length. And its body shape is  more slender.                          More than 50 species of marine wildlife depend on anchovies as a vital part of their diets, including seabirds, larger fish such as salmon and tuna and marine mammals like whales and sea lions.


  • Anchovies are rich in omega-3 fatty acids. 
  • Such polyunsaturated fat supports heart health.
  • It lowers the risk of cardiac disease.
nethili curry

6. Pomfret (Vaval)

Known as the Indian butter fish, Pomfret or Paplet is a type of Butter fish that is widely found in South Asia including the Indian Ocean. It is very delicious in taste and very rich in nutrients. 


  • This fish is rich in protein and has a good amount of omega 3 fatty acids
  • Pomfret contains calcium, vitamins-A and vitamin-D.
  • Its increased Vitamin B12 makes it important for the nervous system.
  • It also contains a good amount of iodine, critical for the thyroid gland. 
  • Pomfret is good for eyesight and healthy hair and skin.

People believe it promotes overall body growth, improves memory and strengthens the body. When it comes to flavor, both kids and adults are sure to love this fish.

7. Tuna fish ( Soorai )

Tuna is a lean meat. It’s high in protein, but low in calories. Hence, it keeps your stomach full and stops you from eating more. In one study, adolescents who regularly ate lean meat fish like tuna for several weeks lost an average of two pounds weight.


  • Tuna is a healthful food and rich in protein
  • Tuna contains many vitamins such as B-Complex vitamins, Vitamins A and D.
  • It contains minerals such as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA

8. Crab (Nandu)

They are a vital food source for animals including whales, seals and penguins. They also help sequester carbon from the atmosphere, which can help to mitigate the effects of climate change. On Christmas Island, red crabs migrate in order to spawn a new generation into the Indian Ocean.


  • Crab is packed with protein, which is important for building and maintaining muscle
  • Crab also contains high levels of omega-3 fatty acids, vitamin B12, and selenium
  • The levels of phosphorus found in crab meat can help improve the overall function of the kidneys and liver.
  • This, in turn, helps for better and speedier exit of toxins from the body.
  • Additionally, the body benefits better metabolic efficiency as well.
  • These nutrients play vital roles in improving general health. It helps to cure a variety of chronic diseases

9. Prawn  (Iral)

The prawns are one of the most economically important fishery organisms of India. It helps to earn a sizable amount of foreign exchange. The prawns are the most esteemed food among the marine food organisms.


  • Prawns are a rich source of selenium. 
  • Prawn is one of the most effective antioxidants at maintaining healthy cells. 
  • They also contain high levels of Zinc, which is important to develop a healthy immune system.
  • Prawns provide about 22 times the vitamin E levels of either chicken or beef.
  • Prawn is the source for vitamins such as vitamin-B, vitamin-B12 and folate too.
  • These vitamins play an important role in energy production and replenishing red blood cells
  • Eating prawns helps build strong bones because they contain phosphorus, copper and magnesium.

10. Barracuda ( Neduva Fish )

The flesh of the barracuda is creamy tan when raw and cooks up to off-white. Pacific barracuda meat is firm, with a large flake and moderate fat content. It has a full, meaty flavor.


  • The consumption of barracuda fish helps in the fast building of muscle mass in the body due to its protein content. 
  • It is rich in Vitamin B2 which helps in the proper functioning of the body
  • Vitamin B2 is also essential in preventing high blood pressure, diabetes, cardiovascular diseases, and even insomnia.
  • Consumption of this fish has been shown to improve human blood circulation and platelets.
  • A diet high in EPA, DHA, and Omega 3 fatty acids can aid our bodies in the production of eicosanoid (A hormone-like substance) that can help prevent blood clots and inflammation.
  • Due to the presence of the above nutrients, the blood vessels are at a very active level without constriction.

11. Red mullet / Threadfin ( Navara /Sankara )

Threadfin bream having an elongated body with pink, silvery scales is edible and good to eat. Threadfin bream is one of the most commercially important species of Thailand. Threadfin fish can be fed to babies  because it has very few bones. It is low in mercury so it is safe for children to consume.


  • These oily fish is a vital source of essential fatty acids and contains a wide variety of vitamins and minerals.
  • This oily fish contains potassium, iron and zinc.
  • Threadfin fish is high in many important nutrients, including high-quality protein, iodine and various vitamins and minerals. 
  • It is also high in omega-3 fatty acids, which is essential for brain and eye development.

12. Yellow trevally (Manjal Parai)


Yellow trevally is a fish with fishy flavor, high oiliness and dry, medium-textured flesh with fine flakes and few bones.TREVALLY fish has a firm, dense, slightly oily meat. They can be dry if overcooked. But Grilled, BBQ‘d or Pan Fried fish are very pleasant to eat.


  • It contains calories, protein, carbohydrates and unsaturated fat. 
  • It is  rich in vitamins and minerals such as Vitamin D and Vitamin B12.
  • It reduces the risk of autoimmune diseases and helps prevent children from asthma.

13. Squid (Kanava Fish)

The Squid or Kanava fish is a type of tender and delicious squid with a slightly sweet taste. It can easily be cooked into various methods and recipes. The name “Calamari Rings” is taken from the name and shape of this seafood. The “Calamaro” name originated from the Italian language. It gets translated into squid directly.


  • Squid is a good source of protein, omega-3 fatty acids, vitamin C, iron and calcium
  • The health benefits of squid are often linked to its high protein content.
  • Other benefits are tied to its polyunsaturated fatty acid content, also known as omega-3 fatty acids. 

Special features:

  • Most of the health benefits of squid are a result of omega-3 fatty acids. 
  • It maintains good heart health, pregnancy health, healthy skin, hair and nails. 
  • It protects us from rheumatoid arthritis. 
  • The Food and Drug Administration of the U.S  recommends this fish as a healthy food for those who are pregnant and breastfeeding.

14. Barramundi (Koduva Fish)

The barramundi,  Asian sea bass is a species of catadromous fish in the family Latidae.  The species is widely spreaded in the Indo-West Pacific.


  • Koduva is a low-fat high quality protein fish.
  • Protein which is necessary for growth and development is abundant in Barramundi.
  • Koduva Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). 
  • This fish is rich in calcium and phosphorus.
  • This fish is a great source of minerals, such as iron, zinc, iodine, magnesium and potassium.


  • The fat content of Koduva fish is quite low.
  •  It is also a good source of omega-3 and omega-6 fatty acids, which help keep cholesterol levels in check. 
  • Omega-3 fatty acids are also linked with heart and brain health. 
  • Among the list of health benefits, it provides immune system support, prevents B12 deficiency and combats anxiety and depression.

15. Anchovy (Ko-Nethili)

Anchovy fish is a bigger nethili fish of average size providing around 9g of protein and only 55 calories.

ko fry(2)


  • Anchovies are rich in omega-3 fatty acids, a type of polyunsaturated fat that supports heart health and lowers your risk of cardiac disease.
  • The anchovy, being an oily fish, is rich in omega-3 fatty acids, well known for its ability to lower levels of triglycerides and cholesterol in the blood. 
  • It is also an excellent source of protein.

16. Albacore Tuna (Neymeen Soorai)

The Albacore fish has an elongate, streamlined, fusiform body. They have conical snouts, large eyes and remarkably long pectoral fins. In case of coloration, their body has a deep blue dorsally and shades of silvery white lines.


  • Albacore tuna is high in complete protein, which helps to build and repair tissues.
  • The protein helps to produce enzymes and makes muscles strengthen and serves as a backup source of energy.
  • It is also high in selenium, which when combined with proteins creates substances that act as antioxidants and regulate thyroid hormones.


Briefly, fish is a wonderful package which consists of medicine, nutrients and food for mankind.

Fish are used as medicine for many diseases. Shellfish have enormous medicine for cancer. The omega-3 fatty acid most found in fatty fish, it is crucial for our body and brain to function optimally.  Fish is packed with protein, vitamins and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

It’s loaded with important nutrients, such as protein, fat and vitamins & minerals. Fish is also a great source of omega-3 fatty acids, which are incredibly important for your body and brain.

Fish is among the healthiest foods on our planet earth. It has no carbohydrates. The mutton and chicken which always gives the same taste. But various types of sea fish give various tastes. Hence you can opt for a variety one day and another one for the next day.

A fish a day keeps the doctor at bay.

“Your Diet Is A Bank Account. Good Food Choices Are Good Investments.”

– Bethenny Frankel, Reality T.V. Personality And Entrepreneur

Author :Deyennae

Founder Bizaka
 Co-founder WebbazarDawnFish & Zaka Coins 

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