It's rare to eat a meal without fish curry in our homes, isn't it? Along with sea fish like tora, para, and kelavallo, fish caught in the village ponds and streams called magura, lullu, and walayo are also a regular part of our dinner table. But do you know how much valuable nutrition is hidden inside this fish called 'magura', which we think is very common? Today, let's talk about the health benefits of this delicious, easy-to-find fish.
What is this nonsense?
Simply put, a barbel is a type of fish that is common in freshwater reservoirs in our country, that is, lakes, ponds, and streams. A barbel is very easy to identify because of the beard-like parts (called barbels) on either side of its mouth.
Many people say that the taste of the mackerel is a little less than that of other fish, meaning it doesn't have a strong smell or taste. But that's an advantage in one way. Because of this, mackerel is suitable for any kind of broth or curry. Cook it with chili, cook it with milk, fry it, it's delicious no matter how you cook it.
What are the benefits of eating mangoes?
Like many other fish, mackerel is a food that is packed with valuable nutrients. Its low cost and delicious taste make it a great substitute for expensive meats like chicken and pork.
| Nutritional value | The benefit and simple explanation |
|---|---|
| Low in calories | 100 grams of mangoes contain very few calories, at 98. Therefore, they are a great food for those trying to control their weight . |
| Rich in protein | Protein is essential for the growth of cells and tissue repair in the body. 100 grams of mangoes contain about 13 grams of protein. This is a significant amount of protein needed for a day. |
| Rich in Vitamin B12 | Many people are deficient in vitamin B12. This vitamin is essential for the functioning of the nervous system and the production of red blood cells. Surprisingly, just 100 grams of mangoes can provide more than the daily recommended amount of vitamin B12. |
| Healthy Fats | Although they contain some unhealthy saturated fats, they also contain a good amount of healthy fats, especially omega-3 fatty acids , which may help protect against heart disease, some cancers, and dementia. |
Other common benefits of eating fish
In general, fish is a great source of protein and omega-3. Doctors recommend eating fish at least twice a week for a balanced diet.
Omega-3 fatty acids have a beneficial effect on things like blood clotting and blood vessel constriction. They also help control conditions like irregular heartbeats.
Some studies have shown that omega-3s may help reduce symptoms of depression and other mental health problems that occur with aging. If you don't like eating fish, you can take fish oil supplements to get your omega-3s. But if you do, it's important to choose a purified product that's free of unnecessary chemicals.
Is it really safe to eat maguro?
Fish is often a very healthy food. However, there are some special cases where you need to be a little careful. For example, some types of fish may contain a heavy metal called mercury.
Pregnant women should be especially careful about this, as high levels of mercury can affect the development of the unborn child. So if you have any doubts about this, it is best to talk to your doctor and seek advice . In most cases, the benefits of nutrients like omega-3 far outweigh the risks of mercury.
Is it better to have fish from a lake or farmed fish?
This is a question that many people have. When you go to the store, some fish are labeled as 'farm-raised', while others are labeled as 'wild-caught' or 'caught in the river'. What's the difference?
- Farm-raised fish: These fish are raised in large tanks in a controlled environment.
- Wild-caught fish: These fish are caught from their natural habitats, such as lakes, rivers, and streams.
Surprisingly, farmed fish can sometimes have higher levels of chemicals in their bodies than fish in their natural environment. They are also more susceptible to disease due to the farming methods used.
On the other hand, the omega-3 content of fish from lakes/rivers may be slightly lower than that of farmed fish. However, due to concerns about chemicals, many people choose wild-caught fish. However, they are usually a bit more expensive.
How to choose good fish and cook it deliciously
Okay, now you know the qualities of a fish. How do you choose a fresh, good fish when you go to the store to get fish?
- The color of the fish should remain consistent .
- It should feel firm to the touch. If it feels soft, it's old.
- There should be no strong, bad smell. A fresh fish has a very subtle aroma.
It's very easy to cook mackerel. You can buy fillets with the bones removed. Or you can buy steaks. So, make a spicy broth with the mackerel you brought home, or cook it in milk, and eat it with coconut sambol and red rice! Or you can deep-fry it with a little turmeric and salt. This is a fish that can be added to your diet in many ways.
Take-Home Message
- Magura is a type of fish that is inexpensive, yet highly nutritious and easily found.
- This is a food that is low in calories, rich in protein, vitamin B12, and heart-healthy omega-3s.
- There are advantages and disadvantages between farmed fish and wild fish. Choose according to your needs and capabilities.
- When buying fish, pay attention to its freshness (color, smell, firmness).
- If you are a pregnant mother and have any concerns about eating fish, it is very important to talk to your doctor and seek advice.
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