5 Healthiest Bangladeshi Fatty Fish Varieties

5 Healthiest Bangladeshi Fatty Fish Varieties: 

Bengalis are often referred as “Mach e Bhat e Bangali” for a reason. Bangladesh is a country famous for its ample supply of varied fish and unique recipes. Rich in good fats, vitamins and minerals- Fish is known to be heart healthy food and can ward off a number of ailments if consumed regularly. Some of the fishes are rich in omega fatty acids and vitamins, minerals. Some of the local fishes found can help our body with the essential vitamins as follows: 

 1. Rui Fish

Rui Fish is enriched with protein and packed with Omega 3 fatty acids and vitamins A, B, and C.

2. Rupchanda Fish 

Pomfret is a type of of Butterfish that is widely found in South Asia. This fish is a a delicacy in Bangladesh and found in vast amounts in the Indian Ocean. This fish is rich in protein and has tremendous amount of omega 3 fatty acids.

3. Ayer Fish

Ayer Fish also known as Butter Catfish is rich in Omega 3 and 6. It’s packed with lean protein and has healthy fats which is very good for heart health. It has essential vitamins B12 along with other vitamins.

4. Local Mackarel: 

Local Mackarel has Omega 3 and Selenium which is great for your cardiovascular health. It also helps lower blood pressure and enhances eyesight and reduces the  cholesterol level in body. 

5. Mola Carplet

Mola Carplet is a small fish found in the ponds mainly. There are other similar varieties of small fish species which are rich sources of essential fatty acids, vitamins and minerals. Also help in improving eye sigh and may reduce cholesterol levels. 

Also there are plant sources for omega fatty acids, such as nuts and seeds like chia, flax, sunflower, basil etc. These are rich in ALA, while fish, seaweed, and algae can provide DHA and EPA fatty acids. Eating a variety of omega-3 sources is important to maintain heart health, brain health and for overall wellness. Including fish in one serving a day is highly recommended. In order to get the proper vitamins from the fishes it’s important to pay attention to how it’s cooked for example grilling, boiling, steaming, baking etc is better than deep frying fishes. 

Article by: 

Simra Khan

Certified Fitness and Nutrition Coach