Ola Meen: Health Benefits And Nutritional Value



Published on: 19-Sep-2022


10 min read


Updated on : 02-Nov-2023




Kajal Tharwani


Ola Meen: Health Benefits And Nutritional Value

Ola Meen: Health Benefits And Nutritional Value

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What is the best thing you can add to your diet to make it healthy? Wondering what it can be? Then, just add fish to your menu, and you are done! 

Fish provide many health benefits, from healing heart problems to overcome depression symptoms. There are numerous varieties of fish with various flavours, benefits, and nutritional value.

One of them is Ola Meen or ola fish. It is large predatory fish consumed by many people around the world. Let us understand a bit more about ola meen. 

Table Of Contents 

1. An Overview Of Ola Meen 

2. Nutritional Value Of Ola Meen 

3. Health Benefits Of Ola Meen 

4. The Final Say 

5. FAQs 

An Overview Of Ola Meen 

Ola Meen is also known as sail fish due to its sword-shaped beak. It is predominantly blue to grey in shade and features a generally big dorsal fin. Moreover, it is the fastest-known fish in the ocean, has a strong nutritional profile, and offers many health benefits. 

Nutritional Facts And Value Of Ola Meen 

Ola Meen contains many essential nutrients that your body cannot make. Here are a few critical nutrients in ola meen and their health importance. 

  • Ola meen is exceptionally rich in selenium. It is a trance mineral necessary to human health, including its role in thyroid and bone metabolism, immunity, heart health, and male fertility.
  • It is an excellent source of vitamin D vital for bone health.
  • Ola meen is a fatty fish with high omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). They are both essential and protect against heart and inflammatory diseases. It also helps to improve brain function.
  • One serving of ola meen provides 764mg of EPA and DHA combined. Recent Dietary Guidelines recommend an average intake of 250mg.

A serving of cooked ola fish provides: 

  • Calories - 146kcal 
  • Protein - 20g 
  • Fat - 6.7g 
  • Selenium - 106% Daily Value (DV) 
  • Vitamin D - 71% DV 
  • Potassium - 9% DV 
  • Magnesium - 7% DV

Health Benefits Of Ola Meen 

Ola Meen has several health benefits. A few of them are listed below: 

1. Keeps The Heart Healthy

High blood strain and cholesterol levels are each threat elements for coronary diseases. Omega 3 fatty acids in ola meen affect the blood strain and cholesterol levels in people with coronary heart conditions. 

Research says that EPA and DHA may also decrease your blood strain by reducing your coronary heart charge and enhancing blood vessel characteristics and elasticity. 

Moreover, vitamin D in ola meen may also decrease your blood strain and the threat of coronary heart attack. Even it is observed that humans with vitamin D deficiency have a 60% more danger of heart disease. 

2. Reduces The Risk Of Cancer 

Ola meen is abundant with omega-3, vitamin D, and selenium that guards against most cancers. Moreover, studies recommend that each nutrient may also assist as a guard against colorectal cancers. 

Selenium is an effective antioxidant that fights the cancerous effects of excess free radicals in the body. Vitamin D may also assist the growth of new blood vessels that feed those cells. Moreover, omega-3 helps to prevent most cancers from spreading by a procedure known as metastasis. 

Selenium is an effective antioxidant that fights the cancerous consequences of extra free radicals within the frame. Moreover, it may also have a defensive impact on liver, prostate, breast and lung cancer. It also assists people undergoing radiotherapy and reduces the therapy's side effects. 

3. Keeps Bone Healthy  

Vitamin D stimulates calcium absorption withinside the gut and plays a vital role in bone formation. However, vitamin D deficiency is connected to bone loss and an extended threat of falls and fractures. 

Selenium allows you to save brittle bones. Studies say that low selenium in blood levels is associated with an increased risk of low bone mineral density and bone disease.

The omega-3 fatty acids, vitamin D, and selenium determined in ola meen may also enhance coronary heart and bone health, control blood sugar and help reduce the risk of certain cancers.

 You Can Also Read -  Sheela Meen: Nutritional Value And Health Benefits 

The Final Say 

Ola meen is a popular fish rich in omega-3 fatty acids, selenium, and vitamin D, which provide numerous health benefits. 

Research has found that these nutrients are linked to better heart and bone health and reduced cancer risk. However, it is high in mercury, a toxic trace metal with deleterious effects on brain health, particularly on babies’ developing brains. Hence, pregnant and breastfeeding women should avoid eating ola meen. 


1.  Is ola meen good for health? 

Ola fish is a popular fish rich in omega-3 fatty acids, selenium, and vitamin D, conferring numerous health benefits. Research has found that these nutrients are associated with improved heart and bone health and lower cancer risk. 

2. What is the difference between ola meen and swordfish? 

Although they belong to different families, they might look the same. However, the main difference between the two is their shape and size. While both possess bills, swordfish are way larger and longer than sailfish and have a more cylindrical body than sailfish's laterally compressed body.

3. Is ola meen rare? 

Ola meen (sailfish) are relatively abundant throughout their range, and their population is considered stable. 

4. How to consume ola meen? 

Ola meen is massive fish with tough meat. It will not work for curries or grills, which require soft flesh, but it is perfect for meat roasts, pickles, and dry fries that need the fish to be cooked in a pressure cooker.

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