Parshe Fish Nutrition Facts: Parshe fish, a beloved delicacy in Bengali cuisine, is a nutrient-rich freshwater fish that stands out for its mild, sweet flavour and incredible health benefits. Known as “Mullet” in English, this fish is prized not only for its culinary versatility but also for its impressive nutritional profile. Parshe fish is a great source of lean protein, essential fatty acids, vitamins, and minerals that support overall health and well-being. Dive in to discover everything you need to know about this nutritious gem.
Nutritional Value Per 100g: Parshe Fish Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 123 kcal |
| Protein | 20 g |
| Total Fat | 4 g |
| Omega-3 Fatty Acids | 0.8 g |
| Cholesterol | 60 mg |
| Calcium | 150 mg |
| Iron | 1.5 mg |
| Vitamin A | 50 µg |
| Vitamin D | 15 µg |
| Potassium | 250 mg |
3 Science-Backed Reasons to Underline the Importance of Protein
- Builds and Repairs Muscles
Protein is the building block of muscles, making it essential for growth, repair, and maintenance. For active individuals or those recovering from injuries, Parshe fish’s high protein content is invaluable. - Boosts Metabolism
Protein requires more energy to digest compared to carbs or fats, which helps boost metabolism. Eating Parshe fish can contribute to calorie burning and aid in weight management. - Supports Immune Function
Proteins in Parshe fish provide amino acids that are vital for producing antibodies and immune cells, enhancing the body’s defence against infections.
10 Health Benefits: Parshe Fish Nutrition Facts
Detailed Health Benefits of Parshe Fish
- Promotes Heart Health
Parshe fish is an excellent source of omega-3 fatty acids, which play a crucial role in maintaining cardiovascular health. These healthy fats reduce levels of LDL (bad cholesterol), increase HDL (good cholesterol), and improve overall blood flow, reducing the risk of heart diseases such as heart attacks, strokes, and hypertension. Regular consumption of Parshe fish can significantly contribute to a healthy and robust heart. - Strengthens Bones
With a rich content of calcium and vitamin D, Parshe fish is a boon for maintaining bone density and strength. Calcium is vital for bone formation, while vitamin D enhances calcium absorption. Eating Parshe fish can prevent bone-related issues such as osteoporosis and fractures, ensuring better skeletal health. - Improves Brain Function
Omega-3 fatty acids in Parshe fish are known to improve cognitive functions such as memory, focus, and problem-solving abilities. These fats are essential for brain cell development and protection, reducing the risk of neurodegenerative diseases like Alzheimer’s and dementia. A diet inclusive of Parshe fish can enhance mental sharpness and emotional well-being. - Aids in Weight Management
Parshe fish is both low in calories and high in protein, making it a perfect addition to weight loss diets. Protein increases satiety, reducing unnecessary cravings and overeating, while the low-calorie count ensures you stay within your dietary limits. Incorporating Parshe fish into your meals helps achieve weight loss goals without compromising on essential nutrients. - Enhances Skin Health
The combination of vitamins A and E in Parshe fish helps rejuvenate the skin by reducing dryness, irritation, and signs of ageing. These vitamins work as natural antioxidants, fighting free radicals that damage skin cells. Eating Parshe fish regularly can result in a youthful, glowing complexion. - Supports Eye Health
Rich in vitamin A, Parshe fish supports vision health by reducing the risk of night blindness and age-related macular degeneration. Vitamin A promotes the production of pigments in the retina, improving clarity and protecting the eyes from dryness and infections. - Fights Anemia
The iron content in Parshe fish makes it an excellent choice for combating anaemia. Iron is crucial for producing haemoglobin, the protein in red blood cells responsible for transporting oxygen throughout the body. Regular consumption of Parshe fish can alleviate symptoms of anaemia, such as fatigue, weakness, and dizziness. - Boosts Immunity
Parshe fish is packed with essential vitamins and minerals that strengthen the immune system. Vitamin A, vitamin D, and zinc work together to enhance the production of immune cells, protecting the body against infections, colds, and diseases. - Reduces Inflammation
Omega-3 fatty acids in Parshe fish have anti-inflammatory properties that can benefit individuals with chronic inflammatory conditions such as arthritis, asthma, and inflammatory bowel diseases. By reducing inflammation, Parshe fish contributes to better joint health, respiratory function, and overall comfort. - Regulates Blood Pressure
Parshe fish is rich in potassium, a mineral that helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. Consuming Parshe fish regularly can help maintain healthy blood pressure levels and reduce the risk of hypertension-related complications.
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5 Different Ways to Incorporate Parshe Fish into Your Diet
- Steamed Parshe Fish (Bhapa Parshe)
A traditional Bengali dish, steamed with mustard paste and minimal spices, preserving its nutritional value. - Parshe Fish Curry
Cooked with a mix of vegetables, turmeric, and light spices, this dish is a perfect comfort food. - Grilled Parshe Fish
A healthy option for weight watchers, grilled with a dash of lemon and herbs. - Parshe Fish Soup
Simmered with vegetables and spices, this nourishing soup is ideal for light meals. - Fried Parshe Fish
A quick and crispy option, perfect for snacks or as a side dish.
Top 5 FAQs: Parshe Fish Nutrition Facts
- Is Parshe fish good for heart health?
Yes, its omega-3 fatty acids lower bad cholesterol and improve heart health. - Can Parshe fish help in weight loss?
Absolutely! It’s low in calories and high in protein, making it a great choice for weight loss diets. - Is Parshe fish safe for children?
Yes, Parshe fish is safe and provides essential nutrients for a child’s growth. - How often should I eat Parshe fish?
Consuming it 2-3 times a week is ideal for reaping its health benefits. - Does Parshe fish contain mercury?
No, Parshe fish has a low mercury level, making it a safe option for regular consumption.
Conclusion: Parshe Fish Nutrition Facts
Parshe Fish Nutrition Facts: Parshe fish is more than just a culinary delight—it’s a powerhouse of nutrition that can transform your diet and health. From supporting heart and bone health to boosting immunity and brain function, it offers countless benefits. Whether steamed, grilled, or curried, Parshe fish is versatile enough to suit any palate. Add it to your weekly menu and relish both the taste and the health rewards.
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