Fish for weight loss: These four varieties are richest in omega-3 fatty acids


Over all one serving of fish gives fewer calories as compared to any other non-vegetarian source as the percentage of fat is very low in fish as a whole.&nbsp | &nbspPhoto Credit:&nbspiStock Images

Key Highlights

  • Healthy weight is and absence of co morbidities along with good immunity is sign of good health.
  • In case of non-vegetarian diet fish is rich source of protein and essential fatty acids that does not contribute to any empty calories or excess weight gain.
  • It should be noted that no matter which fish or protein source you eat; cooking has greater impact on the calorie intake.

New Delhi: Being a non-vegetarian not only allows one to bring variety on their plate but also opens the doors to a more diverse, nutrient-dense diet. And for those on a weight loss spree, proteins obtained from lean meat and fish work like no other. Fish, a rich source of proteins and omega-3 fatty acids, are often recommended by holistic healthcare experts for their positive effects on vision, hair health, and most importantly healthy weight loss.

In an interaction with Times Now Digital, Sweedal Trinidade – HOD Dietary Services at PD Hinduja Hospital & MRC – spoke about how healthy body mass index (BMI), absence of comorbidities, and immunity are the pillars of wellbeing; how fish proteins can contribute to weight loss, its nutrient profile and healthiest varieties.

“Healthy weight is and absence of comorbidities along with good immunity is a sign of good health. Good nutrition has a major role to play in this case, which means a good balance of carbohydrates, proteins, fats, and micronutrients. In case of a non-vegetarian diet, fish is a rich source of protein and essential fatty acids that do not contribute to any empty calories or excess weight gain,” Ms Trinidade explained.

“No doubt a well-planned diet regime, adequate activity, and well-managed health conditions is the backbone of a good weight loss plan but the choice of right foods also influence weight to a very great extent. Hence fish is much better when compared to chicken and red meat in this case as it has lean meat and essential fatty acids,” she added.

The nutrient profile of fish

  1. Calories count: Overall one serving of fish gives fewer calories as compared to any other non-vegetarian source as the percentage of fat is very low in fish as a whole.
  2. Protein: Fish has high biological value lean proteins that help in meeting protein requirements; building and conserving muscle mass.
  3. Omega-3 fatty acids: According to studies, stress, and inflammation is linked to weight gain, fish has omega-3 fatty acids that reduce inflammation, contributing to better metabolism and thereby contributing to weight loss to some extent.

Here are a few varieties of fish that have relatively higher amounts of omega-3 and may best support your weight loss goals.

  1. Salmon (well known as Ravas): Rich source of omega, vitamin B, selenium, vitamin D which is beneficial in maintaining cardiac health, dementia, depression to name a few.
  2. Sardines (well known as Tarli): Very rich source of vitamin D, B12, and selenium and more beneficial when consumed whole.
  3. Mackerel (well known as Bangda): It’s a small fatty fish again a rich source of selenium, vitamin 12, and vitamin D.
  4. Tuna, oysters: Apart from the above tuna (kupa) and oyster (kalav) are also rich in omega 3, vitamin D, and proteins readily available in the Indian market.

It should be noted that no matter which fish or protein source you eat; cooking has a greater impact on calorie intake. Steaming, roasting, grilling, poaching are relatively better methods of cooking than frying.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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