Bangda Fish: Health Benefits And Nutritional Value



Published on: 20-Sep-2022


10 min read


Updated on : 02-Nov-2023




Kajal Tharwani


Bangda Fish: Health Benefits And Nutritional Value

Bangda Fish: Health Benefits And Nutritional Value

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Are you a fish lover? If yes, you will be pleased to learn that fish are vital for a balanced and healthy diet. But, do you know about the most nutritious and common fish used in home cooking?

Bangda fish is one of the healthiest and most common fish prevalent in all major parts of India. Let us learn more about it. 

Table Of Contents

1. What Is Bangda Fish? 

2. Nutritional Value Of Bangda Fish 

3. Health Benefits Of Bangda Fish 

4. Dietitian’s Recommendation 

5. The Final Say 

6. FAQs

What Is Bangda Fish? 

Bangda is a common term that includes more than thirty species of fish, most of which belong to the family of Scombridae. In many parts of the world, it is known as mackerel. 

These fish are typically found near coastal areas where they breed and feed; their range includes tropical and temperate regions. Bangada fish are generally found in large bodies of water, making them easy targets for commercial fishermen. These fish have different physical characteristics, between 20cm and 200cm in size but offer a similar taste and relatively balanced nutritional profile.

Nutritional  Value Of Bangda Fish 

Bangda fish contain omega- 3 fatty acids and are high in vitamin B12. Moreover, they also have minerals like selenium, copper, phosphorous, magnesium, and iron. As it has an impressive nutritional profile and various ways of preparation, Bangda fish remains popular and widely consumed. 

If we talk about its nutritional value. 100g of Bangda fish offers: 

  • Energy - 305kcal 
  • Protein - 18.5g 
  • Cholesterol - 95mg
  • Calcium - 66mg 
  • Iron - 1.4mg 
  • Potassium - 520mg 
  • Copper - 0.1mg 
  • Total fat - 25.1g 

You Can Also Read - Silan Fish: Nutritional Value And Benefits 

Health Benefits Of Bangda Fish 

Bangda fish comes with ample benefits. We have listed a few of them. 

1. Prevents Heart Disease 

One of the most effective ways to prevent heart disease is to eat a diet with good omega-3 fatty acids. Bangda fish is not only rich in monounsaturated and polyunsaturated fats, but it is also low in harmful saturated fats. 

Therefore, eating this fish reduces the risk of heart complication such as stroke, atherosclerosis, heart attack, and arrhythmia.

2. Lowers Risk Of Diabetes 

Bangda fish contains a good quantity of healthy fat, mainly monounsaturated fatty acids (MUFA), which are crucial in preventing and controlling blood sugar in people with diabetes. Consuming this fish daily regulates blood sugar levels and lowers visceral fat, reducing the risk of diabetes. 

3. Manages Blood Pressure 

If you are a non-vegetarian and suffer from high blood pressure, eat Bangda fish daily to keep your blood pressure under control. The high potassium content of this fish helps maintain normal blood pressure. In addition, it reduces the risk of health complications associated with the condition.  

4. Reduces Rheumatoid Arthritis Symptoms 

Bangda contains anti-inflammatory compounds that help reduce joint pain and muscle stiffness in people with rheumatoid arthritis. Including Bangda in your diet while taking medication has been found to improve the condition by increasing the effectiveness of the medicine.

5. Improves Cognitive Function 

Research has shown that people who consume omega-3 fatty acids have a reduced risk of depression. Therefore, adding Bangda to your daily diet will help you minimise mood swings common in people with depression and improve the activity of antidepressants.

Moreover, Bangda is loaded with DHA (docosahexaenoic acid), and eating this fish reduces the chances of Alzheimer's and Parkinson's. 

6. Increases Survival Chances Of Colon Cancer Patients 

Bangda is one of the few natural sources that contain good amounts of vitamin D, which is known to increase the chances of survival of colon cancer patients. Research studies have shown that cancer patients with high levels of vitamin D in their blood are more likely to survive the disease and improve their health.

Dietitian’s Recommendation 

Fish are very famous among non-vegetarians everywhere in the world. The flavour and incredible dietary value of fish recipes are unparalleled. Many cuisines may be crafted from fish, such as fish grills, roasted fish, fish fingers, fish balls, fish curry, rice preparations, salads, etc. 

Bangda fish are gentle and mild in flavour. They contain many essential nutrients, and if you are a non-vegetarian, you should add fish twice to your weekly meal plan.

-Dietitian Lavina Chauhan 

The Final Say

Bangda is one of India's most popular fish species, mainly in the coastal regions of India or near large bodies of water. It is rich in omega 3 and selenium, which are excellent for cardiovascular health. It helps lower blood pressure, improves eyesight, and lowers cholesterol.

Bangda is a low-mercury fish so that everyone can enjoy it. So the next time you see Bangda fish around you, remember to add it to your meal.


1. Is Bangda fish good for health? 

Bangda fish contains omega 3 and selenium which is excellent for cardiovascular health. It lowers blood pressure, enhances eyesight, and reduces cholesterol. It is an excellent fish to eat if you plan to lose weight.

2. Can I eat Bangda fish daily? 

If you are a non-vegetarian and suffer from hypertension, consume mackerel fish daily to control your blood pressure levels.

3. Is Bangda fish good for hair? 

Yes, high in protein, omega 3, and many minerals; bangda fish is good for hair. Also, there are many health benefits of bangda fish like improving hair health, protecting the skin, preventing age-related macular degeneration, strengthening the immune system, lowering cholesterol levels, preventing chronic disease, and boosting bone health, among others.

4. Is Bangda fish good for weight loss? 

Bangda is rich in omega 3 and selenium which is good if you plan to lose weight. Also, apart from weight, it is suitable for your cardiovascular health. It helps lower blood pressure, enhances eyesight and reduces cholesterol.

5. Is Bangda the tastiest and cheapest fish?

Yes, Bangda is one of the most nutritious, tastiest, and cheapest fish. 

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