Salmon, or Rawas fish, is a popular fish in South Asia, especially in Pakistan and India. Because of its flavour and nutritional advantages, it is highly prized. Selenium, a crucial component involved in thyroid hormone metabolism, DNA synthesis, and reproductive health, is especially abundant in salmon.
Omega-3 fatty acids, a heart-healthy fat that is mostly found in fatty fish in Pakistan, are also abundant in Rawas fish. Salmon also contains a lot of vitamin B12, which is essential for the production of red blood cells and the maintenance of the central nervous system. In this blog, we will discuss some of the best health benefits of Rawas fish.
Health Benefits Of Pakistani Rawas Fish
When choosing between frozen and fresh seafood, keep the following aspects in mind:
1. High In Fatty Acids Omega-3
One of the greatest foods for long-chain omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), is salmon fish. The amount of long-chain omega-3 fatty acids in a 3.5-ounce (100-gram) portion of farmed salmon is 2.3 grams, whereas the same unit of wild salmon has 2.2 grams.
Omega-3 fats, in contrast to most other fats, are regarded as “essential,” which means that because your body is unable to produce them, you must obtain them through diet.
In general, the majority of health organizations advise healthy persons to consume at least 250–1,000 mg of EPA and DHA combined daily.
2. Excellent Protein Source
Salmon is one of the best types of fish that contain high-grade protein. Protein is a necessary nutrient that you must obtain from your diet, just like omega-3 fats. Your body uses protein for a variety of functions, such as promoting bone health, aiding in the healing process following an injury, and preserving muscle mass as you age and lose weight.
According to recent studies, at least 20–30 grams of high-quality protein should be included in each meal for optimum health. To put this in perspective, a 3.5-ounce (100-gram) portion of salmon has between 22 and 25 grams of protein.
3. Rich In B-complex Vitamins
B vitamins can be found in abundance in salmon. The amount of B vitamins in 3.5 ounces (100 grams) of wild salmon is listed below:
- Vitamin B12: almost 100% of the Daily Value
- Niacin: sixty-three percent of the Daily Value
- B6: 56% of the Daily Value
- Thiamine: 2/3 of the Daily Value
These vitamins in fish play a key role in several vital bodily functions, such as producing and repairing DNA, converting food into energy, and lowering chronic inflammation, which can result in disease. Furthermore, research indicates that the combined action of all B vitamins preserves the best possible health of your neurological system and brain.
4. A Good Potassium Source
Salmon has a high potassium content. This is particularly true for wild salmon, which offers 13% of the DV per 3.5 ounces (100 grams), as opposed to 8% for farmed salmon. In actuality, wild salmon has higher potassium content than a banana, which only delivers 9% of the Daily Value.
In addition to lowering your blood pressure, potassium may also lower your chance of having a stroke. According to one research, giving potassium supplements to individuals with high blood pressure considerably lowered their readings, particularly for those who consumed a lot of sodium.
Together with salt, potassium helps control fluid balance and reduce blood pressure by limiting the retention of excess water.
5. Rich In Selenium
Soil and some foods, like salmon, contain the mineral selenium. Because it’s a trace mineral, your body only requires a tiny quantity of it. Nevertheless, it’s critical to consume adequate selenium in your diet.
According to studies, selenium lowers thyroid antibodies in patients with autoimmune thyroid disease, supports bone health, and may even lower the risk of developing some cancers.
6. Protect Brain Health
An increasing amount of research indicates that eating salmon may enhance brain function.
It has been discovered that fatty fish and fish oil in Pakistan both decrease cognitive decline, maintain brain function, and safeguard fetal brain health during pregnancy.
According to one research, eating at least two servings of fish per week was linked to a 30% lower risk of Alzheimer’s disease and a 10% lower risk of dementia. According to a 2020 study, eating fish can help healthy people’s memory, support brain function, and preserve the structure of their brains.
7. Aid In Reducing Inflammation
A strong defence against persistent inflammation can be found in salmon. Many medical professionals think that inflammation is the primary cause of the majority of chronic illnesses, such as cancer, diabetes, and heart disease.
Eating more salmon and other seafood dishes in Karachi may help lower a number of inflammatory indicators, according to multiple studies. Frequent fish eating was linked to reduced levels of white blood cells, which are frequently used as a gauge of chronic inflammation, according to a study including 4,105 participants.
Supplementing with fish oil was found to dramatically lower levels of numerous particular markers of inflammation, such as CRP, IL-6, and TNF-alpha, according to another review that was published in 2014.
8. Advantageous For Managing Weight
Regular salmon consumption can aid in weight loss and help you maintain your loss. It aids in the regulation of hormones that govern hunger and promote feelings of fullness, just like other foods high in protein.
Additionally, compared to other foods, eating protein-rich foods like salmon causes your metabolic rate to momentarily increase. Furthermore, studies indicate that eating an active lifestyle along with the omega-3 fats found in salmon and other fatty fish in Pakistan may help obese individuals lose weight and reduce their belly fat, though more research is required in this area.
9. Includes Health Beneficial Substance
A substance known for having several potent health benefits is astaxanthin. Salmon’s characteristic red colour is attributed to astaxanthin, an antioxidant that belongs to the carotenoid family. Through lowering the oxidation of LDL (bad) cholesterol and raising HDL (good) cholesterol levels, astaxanthin appears to reduce the risk of heart disease.
Additionally, some studies indicate that astaxanthin may lessen oxidative stress, lessen inflammation, and guard against the accumulation of fatty plaque in the arteries, all of which may lower the risk of heart disease.
10. Lower The Chance Of Developing Heart Disease
Regular consumption of salmon may help prevent heart disease. Salmon’s capacity to raise blood levels of omega-3 fatty acids is mostly to blame for this. Many people’s blood has excessive amounts of omega-6 fatty acids relative to omega-3 fatty acids.
According to research, there is a higher chance of heart disease when there is an imbalance between these two fatty acids. An earlier study found that eating two servings of farmed salmon per week resulted in an 8–9% increase in omega-3 blood levels and a 4-week drop in omega-6 levels.
Conclusion
Rawas Fish in Pakistan has an abundance of important vitamins and minerals, high-quality protein, and omega-3 fatty acids. These nutrients promote general health, heart health, brain function, and eye health. It’s critical to make sure rawas fish is prepared correctly and comes from reliable sources to optimize its health advantages and minimize any hazards. Rawas fish, which promotes wellness and excellent health, can be an important component of a well-balanced diet.
