Rohu, also known as carpo, is a popular freshwater fish found in many Asian countries like Bangladesh, Nepal, Pakistan, Sri Lanka, and India. It is also known by other names such as Ruee, Riu, or Tapra.
It’s a healthy and delicious addition to your diet and is often consumed as grilled, steamed, soup, or fried. Rohu fish has a unique texture and is rich in protein, omega-3 fatty acids, and unsaturated fats.
People who have been attracted to the idea of Rohu fish as a delicacy are still unaware of its various health benefits. Therefore, I have compiled a list of amazing health benefits of rohu fish in this post.
But first, let’s start with its nutritional value.
Related reading: Top 10 Benefits Of Eating Catla Fish For Your Health
Nutritional Value of Rohu Fish
Being delicious, rohu fish is an excellent source of essential nutrients for your body. It is high in protein, calcium, and Iron. In addition, rohu fish is also a good source of vitamins and micro minerals like selenium and zinc.
The nutrition facts for 3.5 ounces (100 gram) of rohu fish are:
- Calories: 88
- Protein: 16 gram
- Fat: 2.7 gram
- Calcium: 219 mg
- Phosphorus: 124 mg
- Sodium: 202 mg
- Potassium: 267 mg
- Iron: 2.2 mg
- Zinc: 1.98 mg
- Selenium: 0.68 mg
- Vitamin A: 4.22 IU
- Vitamin D: 36.08 IU
10 Health Benefits of Eating Rohu Fish
Boost your brain function
Rohu is one of the healthiest fish you can eat, and it’s also good for your brain.
It is a great source of omega-3 fatty acids and polyunsaturated fatty acids, which are essential for cognitive function and neural development.
Eating an adequate amount of omega-3 fatty acids in your diet helps your brain and nervous system in many ways, such as:
- Preserving cell membrane health
- Facilitates communication between neurons
- Supports brain blood flow
- Aids in the formation of brain tissue
- Boost memory function
- May prevent mental health problems such as depression and anxiety
Furthermore, research has also found that eating fatty fish like rohu can help counter the harmful effects of air pollution on the brain.
Excellent source of protein
Fish are indeed a great source of protein for your body!
Rohu fish is an excellent source of protein containing about 16 gram in 100 gram serving. Protein is one of the most crucial parts of a healthy diet. It performs various essential functions for your body, such as:
- Growth and repair of tissues
- Maintaining a healthy metabolism
- Increase muscle mass
- Reduce appetite
The protein in rohu fish is of high quality, contains a high concentration of essential amino acids, and is easily digestible by people of all ages.
Strengthen your bones
Weak bones are a common problem that can lead to serious health complications, such as fractures, osteoporosis, and even death. However, this common problem can be prevented by including fish like rohu in your diet.
Rohu fish is a good source of calcium, providing about 21% of the daily value in a 100 gram serving.
The calcium from fish is quickly absorbed into your bones and also helps with other purposes such as muscle contraction, blood clotting, and nerve function.
Eating two to three servings of rohu fish each week can significantly improve your bones health.
Low in fat
Rohu fish is low in fat (just 2.7 gram) and can be included in low-fat diets.
Low-fat diets are often recommended for people who need to lose weight. Also, low-fat foods benefit people suffering from diarrhea, gas, and cramping.
Furthermore, rohu fish is also low in calories, so if you are trying to lose weight, you can guilt-free add it to your diet.
Good for the heart
Heart disease is the leading cause of death worldwide. Each year, about 17.9 million people die from heart disease. But heart disease is preventable.
One important way to prevent heart disease is to eat a healthy diet. Eating foods that are high in omega-3 fatty acids, such as fish.
Rohu fish is an excellent source of omega-3, which benefits not only your brain but also your heart health.
Research has found that eating two servings of rohu fish per week can significantly reduce your risk of heart disease and stroke. Moreover, It also helps to lower your elevated triglycerides levels.
Good source of vitamin D
Vitamin D deficiency is now regarded as one of the major worldwide problems. It has been suggested that the major source of vitamin D should come from dietary sources and not sun exposure. And this is where fish plays a major role.
Rohu fish is a good source of vitamin D, which is another essential nutrient for maintaining bone health. Adequate amounts of vitamin D in your diet help in calcium absorption.
It may help prevent and treat depression
Due to the high amount of omega-3s and good quality protein in rohu fish, its consumption acts as an anti-depressant in your body.
Studies have found that a higher intake of omega-3 is associated with a lower risk of depression and other mental health issues.
Boost your immunity
Rohu fish is a great source of trace minerals such as zinc, providing about 18% of the daily value.
The combination of zinc and other powerful nutrients in rohu fish helps boost your immune system. It also prevents you from common problems such as cold or cough.
Furthermore, zinc plays various important roles in your body, such as proper functioning of the thyroid gland, wound healing, and protein synthesis.
Good for your joints problems
Joint problems are very common these days, primarily among women, and can be caused by a variety of factors such as injury, infection, and arthritis.
However, including fatty fish in your diet can help to alleviate joint problems to a large amount.
Research has found that eating fish high in omega-3s, such as rohu, has been found to help prevent the onset of rheumatoid arthritis (RA) and reduce swelling and pain for those who already have RA.
Good for your eyes
Your mother must have said that fish is good for the eyes, and omega-3 is the reason behind her saying this.
According to studies, low levels of omega-3 in your body can lead to dry eyes. Your eyes need two types of omega-3 fatty acids to work properly- DHA and EPA.
These fatty acids can be found in fish like rohu, and they contribute to visual development and the health of the retina in the back of the eye.
Should people with diabetes eat rohu fish?
Rohu fish is a healthy choice for people with diabetes because it is low in fat and contains Omega-3 fatty acids, which are beneficial for the heart and circulatory system.
Moreover, research has found that rohu fish can manage hyperglycemia, hyperlipidemia, and associated complications in diabetes.
Although people with diabetes can eat rohu fish, they should eat it in moderation because the fish contains mercury. A new study found that adults who are exposed to high levels of mercury are more likely to develop type 2 diabetes later in life by 65 percent.
It is recommended that diabetic patients must consume rohu fish not more than twice a week.
Is rohu fish good for high cholesterol?
Fish can be a healthy part of a diet, even if you have high cholesterol. Although all types of fish contain some cholesterol, they are low in saturated fats and high in omega-3 fatty acids, which are good for your heart.
Rohu fish is also a good source of selenium, zinc, and potassium, which are great for your cardiovascular health.
However, it’s important to limit your intake to be safe.
In a nutshell, rohu fish is a delicious, healthy, and affordable option for people across the globe. In addition to being a good source of protein, omega-3 fatty acids, and vitamins, Rohu fish offers a variety of health benefits that include: promoting brain health, strengthening bones, boosting immunity, and much more.
So, next time you’re at the grocery store or fish market, be sure to pick up some Rohu fish for a healthy and hearty meal.
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