Fish holds a special place in many Indian cuisines. Popular choices include Hilsa, Boal, Katla, and Prawns. However, beyond taste, it is important to understand the health benefits different types of fish offer. Some varieties may help slow ageing, improve skin tone, regulate blood sugar and cholesterol, and potentially reduce the risk of serious illnesses such as cancer. Therefore, being aware of the healthiest fish options is valuable.
Today, we focus on one such fish: small in size but packed with nutrients, particularly calcium. Its name may surprise you, as it’s often ordered at restaurants for its flavour. Once you learn its benefits, you won’t hesitate to prepare it at home. This highly beneficial fish is tuna. Its medicinal qualities are considerable, and among the most affordable fish available, tuna helps reduce stress and strengthens bones.
Poonam Duneja, Senior Dietician at Nutrify, Poonam Diet and Wellness Clinic in New Delhi, told News18 that fatty fish such as trout, salmon, tuna, and mackerel can help combat vitamin D deficiency. Consuming fish oil is also beneficial. Therefore, including tuna in one’s diet is important.
Small but shiny, this silver fish has a blue-green back and a pointed triangular mouth. It has only a forked tail, with no other fins, and propels itself solely by its tail, growing up to 21 cm in length.
This tuna species inhabits the Indian Ocean and Western Pacific Ocean, travelling in schools in search of food. Their diet includes small marine organisms, fish eggs, and algae from sea plants, making tuna a delicious delicacy.
Not only is it enjoyed by many, but it is also safe and beneficial for pregnant women. Priced at just 50 to 60 taka per kilogram, it holds a special place in the hearts of fish lovers.
Rich in calcium, it strengthens bones and guards against osteoporosis. It also helps prevent skin problems and keeps the skin glowing.
It can help prevent hair loss, reduce stress, and promote hair growth. Those with poor eyesight and mental stress may benefit from eating this fish twice weekly.
Tuna can be enjoyed in traditional broth, in gravy, fried, or pickled. It is especially delicious fried or pickled and can also be added to gravies or sandwiches. For dinner, fried and pickled tuna makes a delightful meal.
