Vanjaram fish is one of the most expensive fish in India, especially in Central and South India for its delicacy. The fish is also known as seer fish, king mackerel, or indo-pacific mackerel. From the common names, we know that vanjaram is a type of mackerel fish. It has a very sharp teeth and fight vigorously when caught. Fishermen treat them carefully. Well, the fish deserve the high price because it is hard to catch as it is a fast swimmer.
In addition to the fact that it should be handle with care, the fish is known to be very delicious. People love to grill, fry, or steam this kind of fish. The fish is also popular in South Pacific and United stated as canned product. Whatever the form is, it is able to give the health benefits of vanjaram fish for body, skin, and even mental health.
Nutritional Value of Vanjaram Fish
In addition to the delicacy of the meat, it contains many beneficial nutrients. As we know, fishes are commonly high in protein, unsaturated fat, and the super power fatty acid, just like the benefits we can get from Health Benefits of Gindara Fish. It makes sense if we can get the health benefits of vanjaram fish by consuming the fish moderately.
So, let’s take a look at the detailed list of the vanjaram fish nutritional value in every 100 grams of serving below:
- Energy (calories) 199.3 Kcal/calories
- Total fat 8.9 g
- Saturated fat 1.0 g
- Polyunsaturated fat 0.9 g
- Monounsaturated fat 3.6 g
- Omega-3 423 mg
- Omega-6 51 mg
- Cholesterol 63.7 g
- Sugars 0.2 g
- Dietary fiber 1.8 g
- Total carbohydrate 3.6 g
- Protein 25.3 g
- Vitamin A 36.8 %
- Vitamin B-12 780.8 %
- Vitamin B-6 35.4 %
- Vitamin C 3.4 %
- Vitamin D 0.0 %
- Vitamin E 2.0 %
- Potassium 589.9 mg
- Sodium 1,031.5 mg
- Calcium 6.1 %
- Copper 4.3 %
- Folate 2.9 %
- Iron 27.8 %
- Magnesium 12.8 %
- Manganese 1.3 %
- Niacin 73.5 %
- Pantothenic acid 0.0 %
- Phosphorus 42.4 %
- Selenium 0.0 %
- Riboflavin 52.3 %
- Thiamin 11.3 %
- Zinc 8.5 %
Health Benefits of Vanjaram Fish
From the nutritional information above, we can conclude that the fish may give us the health benefits of vanjaram fish. Some benefits we can get form vanjaram fish are:
- Good for heart
As we know, fish is high in omega-3 and unsaturated fat. Omega-3 and unsaturated fat are powerful to protect your heart from any cardiovascular diseases. They are also effective in lowering the bad cholesterol within the blood.
Some delectable reasons to include the fish into your diet are the Health Risks of High Levels of Saturated Fat and Cholesterol you may get from consuming too much red meat and chicken.
- Clearing vessels
The unsaturated fat in fish especially vanjaram fish is easy to dissolve. Therefore, it won’t clog vessel and allow the good blood circulation. The EPA and DHA in seafood including Health Benefits of Mukene Fish and vanjaram fish are able to produce a hormone which inhibits blood clotting and vessel inflammation.
- Lower blood pressure
Lowers blood pressure is one of the health benefits of vanjaram fish. As the ability of unsaturated fat to clear the vessel from fat, it makes us possible to have normal blood pressure. Well, one of the main factors of high blood pressure is the clogged blood vessel. But if you have already had high blood pressure, you may need to apply some Natural High Blood Pressure Treatments
- Support structure and function of cells
Salt water fish including vanjaram or king mackerel contains fatty acids which support the structure and function of cells. It is because the fatty acids effectively prevent the cell inflammation.
- Protect cell from damage
Vanjaram fish contains high protein. As we know, protein is powerful to protect cell from damage and in repairing the damaged cell.
- Anti-inflammatory property
Certain research proved that consuming oily fish is beneficial to reduce inflammatory. The omega-3 in fish oil is powerful for some inflammatory especially in acute bowel diseases such as Crohn’s disease and ulcerative colitis.
- Provide energy
Metabolism process will provide you sufficient amount of energy. In this case, consuming vanjaram fish is able to give you energy to go through the day. It is because the fish contains vitamins B which improve the metabolism and quickly transform foods into energy.
- Treat hypothyroidism
Hypothyroidism is when the thyroid gland is unable to produce the sufficient thyroid hormone. Hypothyroidism may lead to some problems such as obesity. It is because the thyroid hormone is essential during the metabolism process. In this case, consuming vanjaram fish is able to provide enough iodine which is good for thyroid gland.
- Prevents cancer
Besides iodine, vanjaram which is rich with minerals is also able to provide selenium. Selenium gives the significant contribution to make enzyme which is able to prevent cancer.
- Good for eyes
Vanjaram fish is very good for eyes as it contains high levels of omega-3 and vitamin A. omega-3 is able to prevent macular degeneration disease which attack retina. It also prevents the blurred vision. On the other hand, vitamin A improves the night vision effectively.
- Protect lungs
A recent research concluded that vanjaram fish consumption in children is effective to relieve the symptom of asthma. Not only relieving the symptom, consuming the vanjaran fish is also able to prevent asthma. it is possible since eating fish can keep our lung stronger and prevent from diseases.
- Relieve depression
Based on certain research, the omega-3 deficiency has a strong link with the high level of depression risk. Therefore, consuming vanjaram fish which is rich in omega-3 is very helpful in preventing depression and some mental disorder. Some mental disorders which is effectively solved by fish consumption are Seasonal Affective Disorder, the mood swings based on the particular weather and post natal depression such as baby blue syndrome.
- Nourish skin
There is no loss from eating fish toward skin health. Eating fish is able to give you the health benefits of vanjaram fish for skin. Omega-3 in fish is powerful to protect skin from damage because of UV light. In addition, fish is also able to prevent some skin diseases such as eczema and psoriasis. Besides omega-3, fish is also enriched with collagen which is essential to maintain firm and youthful skin.
- Aids healthy joints
Not only helpful for skin, the collagen is also good to maintain healthy joints. As we know, collagen is able to provide sufficient fluid for joints flexibility. And if you are curious of the other treatment of joints, you should check the Health Benefits of Eating Jello.
- Improve brainpower
Research shows that people with regular consumption of fish including vanjaram fish have lower risk in suffering dementia and Alzheimer. We can also get the health benefits of vanjaram fish for brain in a form of concentration improvement, improving reading skill, and reducing the symptom of ADHD.
Cautions in Consuming Vanjaram Fish
Despite the benefits of vanjaram fish, we should consider the risks may appear from consuming this fish. Vanjaram or king mackerel is known to contain high level of mercury. Therefore, some institutions including the U.S Food and Drug Administration warn pregnant women, nursing mother, and young children are better to not eating the vanjaram.
However, it is safe for adult who don’t have the condition above to eat the vanjaram fish as long as the consumption is not exceeding the advisable portion. Nutritionists suggest eating less than 12 ounce of cooked vanjaram fish in a week. If we consume the fish based on the suggestion, we can gain the health benefits of vanjaram fish without any worry.