Seer fish, also known as king mackerel, is a saltwater fish popular in many parts of the world, especially in India. It is a large fish that can grow up to 1.8 meters in length and is considered a good source of protein and omega-3 fatty acids.
Despite its popularity and delicacy, there is not much scientific research on the health benefits of seer fish. However, there are some anecdotal reports and traditional use of seer fish that suggest that it has a number of health benefits.
From heart-healthy properties to lowering inflammation to its brain-boosting benefits, this fish is truly a powerhouse when it comes to nutrition. So read on to learn more about why you should start incorporating seer fish into your diet!
Let’s start with knowing a little more about this fish.
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What is seer fish?
Seer fish is a popular choice among seafood lovers due to its succulent flesh and delicious taste. It is a gamefish family member, including other popular fishes like marlin, tuna and bonito.
It has very sharp teeth and can grow up to 40-45 kg. The fish is also known by many other names, such as:
- “Vanjaram” or “seela” in Tamil Nadu
- “Neymeen” in Kerala
- “Thora” in Sri Lanka
- “Aiykoora” in northern Kerala
- “Surmai” in Marathi
The most expensive seer fish variety is known as Vanjaram, which is primarily found in Tamil Nadu.
Apart from being single bone and less smelly, seer fish has many health benefits, which makes it worth trying for those who have not yet had the chance to taste it.
Nutritional value of seer fish
Seer fish is a highly nutritious variety of fish, as it is a good source of protein and omega-3 fatty acids. It is a lower-calorie option when it comes to seafood, and it is also low in saturated fat.
Additionally, it is an excellent source of vitamins and minerals like vitamin B, C, D, calcium, sodium, potassium and selenium.
A 100gm serving of seer fish provides:
- Calories: 114
- Carbohydrates: 0g
- Fat: 2g
- Cholesterol: 58mg
- Protein: 22g
- Calcium: 40mg
- Iron: 2.28mg
- Sodium: 200mg
So if you’re looking for a nutritious seafood option, the seer fish is a great choice.
10 Astonishing benefits of seer fish
Good source of high-quality protein
Whether you have a muscle-building goal or not, you need enough protein in your diet. Seer fish is a good source of high-quality protein containing all essential amino acids for the body.
A 100g serving can provide you up to 22g of protein, which is way more than eggs and paneers offer.
Including enough protein in your diet helps you in many ways, such as:
- Increases muscle mass and strength
- Reducing cravings
- Maintaining weight loss
- Good for kidneys
- Boosting metabolism
Improves heart health
The seer fish is an excellent source of omega-3, containing up to 400mg of serving in 100g, which is excellent.
Various studies over the years have shown that omega-3 fatty acids can help lower triglycerides, reduce inflammation, keep the arteries clear, and improve cholesterol levels. This, in turn, can reduce the risk of heart disease and stroke.
Heart disease is a leading cause of death worldwide, so anything that can help to improve heart health is important.
So, adding seer fish to your diet can help you keep your heart always smiling.
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Lowers inflammation
Inflammation is a necessary process for our body to heal and protect itself from harm. However, if it occurs excessively or chronically, it can harm the body and lead to several health problems such as heart disease, stroke, arthritis, and diabetes.
Being an excellent source of omega-3, including seer fish in your diet can help you reduce inflammation.
Clinical studies have shown that omega-3 poses anti-inflammatory properties and may be helpful in the management of inflammatory diseases.
Good for your bones
One of the most significant benefits of eating seer fish is that it helps to improve bone health.
Although the calcium content of seer fish is relatively low, it is packed with other bone essential nutrients such as vitamin D, potassium, protein and omega-3.
According to studies, omega-3 fatty acids improve bone quality by preventing bone decay and increasing calcium absorption.
This makes seer fish a great choice for people who have bones or joint problems.
Packed with antioxidants
Seer fish is an excellent source of antioxidants such as selenium, vitamin C and omega-3(indirect antioxidant). These nutrients work together to help protect your cells from damage caused by free radicals.
Free radicals are unstable molecules that can damage cells and lead to oxidative stress. This, in turn, can cause inflammation, which is a major contributor to many chronic diseases.
Including antioxidant-rich foods like seer fish in your diet helps to eliminate these free radicals, thus preventing cell damage.
Good for weight loss
Including seer fish in the diet can be good for people trying to lose weight. It is a source of complete protein, which helps you feel satisfied for long intervals and helps prevent overeating.
It is also relatively low in calories and contains very little fat making it a good choice to speed up your weight loss goals.
Furthermore, it is a good source of omega-3 fatty acids, which studies have shown to be effective in suppressing appetite and reducing fat deposition.
It may help prevent cancer
The anti-inflammatory and antioxidant properties of omega-3 fatty acids in seer fish are well documented. However, did you know that omega-3 also poses anti-cancer properties? That’s right.
Some studies have suggested that omega-3 fatty acids in fish are beneficial for breast cancer prevention and survivorship. Moreover, some studies have also linked higher fish consumption with reduced risk of various types of cancer, including breast, colon, and prostate cancer.
Additionally, seer fish is packed with many other nutrients such as vitamin B, C and potassium, all of which are linked to reducing cancer risk.
Improves eyesight
Years of research have shown that fish consumption has been linked to improving eyesight. This is because fish contain high levels of omega-3 fatty acids.
It has been known that these fatty acids help to protect your vision from deterioration as you age. Also, they help to prevent conditions like glaucoma and macular degeneration.
Some research even suggests that omega-3 fatty acids could reduce symptoms of a dry eye condition such as stinging, burning, and itching.
Good for skin health
Being a great source of antioxidants, consumption of seer fish can help you look more young and beautiful.
Antioxidants help to protect your skin from damage caused by free radicals, which can lead to premature aging and wrinkles. Additionally, they can help brighten the skin and reduce the appearance of fine lines and wrinkles.
Although the human body does produce its own antioxidants, you can also get antioxidants from seafood like seer fish.
Good for brain health
For many decades fishes have been known as brain food. They are packed with many brain-boosting nutrients such as omega-3, vitamin B12, vitamin D, zinc, selenium and Iron.
In studies, Omega-3 has been shown to improve cognitive function, reduce inflammation, and even protect the brain from age-related damage.
While on the other hand, nutrients like vitamin B12, selenium, and zinc have been shown to affect memory performance positively.
Are there any downsides to consuming seer fish?
Although seer fish has many health benefits, one should always be cautious, as it contain high levels of mercury.
However, for most people, the risk of mercury from fish is not a health concern, but high levels of it has been associated with brain problems. Also, it might be damaging to an unborn baby’s and a young child’s nervous system.
Therefore, it is best to limit the consumption of seer fish to only a couple of servings per week.
Final words
Seer fish is a little-known variety of fish, but its health benefits are enormous. Including it in your diet can do wonders for your health, such as building muscles, reducing inflammation, preventing cell damage, boosting brain function, promoting weight loss, and improving eyesight and heart health.
However, makes sure to consume in the limit as it has high levels of mercury.
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