10 Amazing Health Benefits Of Hilsa Fish


After the hot and scorching summer season in Bengal, enters monsoon, a season where rainfall acts as a blessing after the intolerable heat. But foodies become excited about another fact with the incoming monsoon. Hilsa fish is why foodies become so happy during this season in Bengal. Monsoon is the season of Hilsa in Bengal.

Hilsa fish also known as Ilish, is one of the most loved fishes in Bengal because of its fantastic taste and nutritional value. It is also regarded as the national fish of Bangladesh.  Especially, its amazing taste is loved by all Bengalis.

Seriously who doesn’t like the exclusive taste of the various hilsa fish recipes such as “Ilisher paturi”, “Shorshe Ilish”, “Polao Iilish” and “Ilish bhaja”?  But very few know about the various health benefits of hilsa fish. 

So today in this article we will be looking at the nutritional information of hilsa fish along with the various health benefits it has to offer. Let’s begin. 

Nutritional Information of Hilsa fish per 100g 

Nutrients Amount
Calories 309Kcal
Carbohydrate 3.29g
Protein 25g
Total Fat 22g
Calcium 204mg
Iron 2.38mg
Vitamin B12 4µg
Vitamin C 27.22mg
Nutritional Information of Hilsa fish per 100g

As we can see, Hilsa fish is a fatty fish that is extensively rich in various vitamins and minerals. Moreover, it is also rich in Omega 3 fatty acids, chromium, selenium, polyunsaturated fatty acids, potassium, iodine and zinc which are highly required by our body. 

Health benefits of Hilsa fish

1. Considered great for your heart

The amount of saturated fat in Hilsa fish is way lesser compared to other fishes. Moreover, Hilsa fish is extensively rich in Omega 3 fatty acids. Both of these factors play an important role in reducing blood triglyceride levels and improving the amount of good cholesterol (HDL – High-Density Lipoprotein) in your body. As a result, your heart remains healthy and happy.

2. Maintains proper flow of blood

Hilsa being a marine fish is rich in long-chain omega-3 fatty acids such as EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid)  which help in reducing inflammation, risks of developing heart diseases and maintaining proper fetal development including neuronal, retinal and immune function. So eating hilsa fish will definitely promote proper blood circulation along with keeping you healthy. 

3. Great for preventing arthritis

The presence of Omega 3 fatty acid in Hilsa fish helps in the prevention of osteoarthritis and rheumatoid arthritis. Omega-3 fatty acids have immunomodulatory qualities because they function as precursors of lipid mediators of inflammation, which can restrict or alter the inflammatory response.

4. Great for vision

Any oily fish like the hilsa fish is considered great for improving your vision. This is considered great for people who fall in the 40+ age category as generally vision starts deteriorating after the 30s. Omega 3 fatty acid present in hilsa will definitely prevent diseases like macular degeneration. Moreover, Hilsa fish also contains a slight amount of Vitamin A that acts as a shield against night blindness. 

5. Good for your lungs

Various studies prove that sea fishes have a tendency of improving your lung’s health. Hilsa being a seawater fish is by no means an exception. Hilsa is considered great for people suffering from asthmatic conditions. 

6. Good for muscle building

Hilsa fish contains an amino acid known as L-arginine which is responsible for building protein in our body. This further helps in building muscles and rebuilding tissues. Moreover, hilsa is also rich in protein which further serves this cause. 

7. Considered great for your skin and stomach

The skin is protected from the sun’s UV radiation by omega-3 fatty acids. Eating fish on a daily basis helps to prevent the skin from eczema and psoriasis. The protein found in hilsa fish is a component of collagen. Collagen is a fibrous, rigid, insoluble protein that serves as a supporting framework and connects cells. Moreover, the presence of Vitamin C in hilsa fish helps in the formation of collagen. They provide skin flexibility and strength. Collagen keeps the skin taut and supple, preventing the start of aging.

Stomach troubles are considerably minimized if you consume hilsa fish. The omega-3 fatty acids protect the body from stomach ulcers and colitis.

8. Boosts brain power and nerve cells

The human brain is made up of 60% fat. Fatty acids play a major role in improving your brain’s integrity and ability to perform. The presence of omega-3 fatty acids in hilsa fish will definitely boost your brain power and improve your memory and overall concentration power. Moreover, Hilsa fish also contains Vitamin B12 which keeps nerve cells healthy. 

9. Good for your bone health

The presence of Vitamin D in hilsa fish helps in maintaining your bone and muscle health. According to NHS, Vitamin D helps in regulating calcium and phosphate in our body which ultimately keeps our bones stronger and healthier for a longer time. Moreover, this fish also contains calcium and Iron that further serves this cause. 

10. Filled up with trace minerals

As mentioned previously, hilsa is also rich in chromium, selenium, potassium, zinc which are highly required by our body. 

  • Zinc is a trace mineral that supports the immunity system and is also involved in repairing damaged tissues
  • Chromium is another trace mineral that maintains the blood sugar levels of your body
  • Selenium helps in protecting cells from any damage and infections
  • Potassium helps in maintaining the normal fluid level inside our cells
  • Iodine plays a major role in making thyroid hormones

So, eating Hilsa fish will definitely help you to keep yourself healthy and maintain the normal balance of your body.

Now you know why hilsa is one of the first choices when it comes to choosing the best fish?

Not only it is extremely flavorful and tasty but also filled up with nutrients and has several health benefits to offer. Bengalis and their love for Ilish mach is a tradition that has been in the trend for so many years. So why don’t you try having Hilsa fish at least once in your lifetime?

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