Introduction to Tengra Fish
Tengra fish, a prized ingredient in Indian kitchens, especially for Bengali recipes, is known for its delicate flavor and impressive nutritional profile. Available online through stores like India Fish Co., Tengra fish is cleaned and gutted for convenience, making it easy to prepare for a range of dishes. Often found in states like Bihar, Odisha, Chhattisgarh, and Bengal, Tengra fish is celebrated not only for its taste but also for its health benefits. Priced affordably at ₹620 for a gross weight of 769 grams (yielding 500 grams of net weight), it’s a nutritious choice for health-conscious consumers.
What Is Tengra Fish?
Tengra fish, also known as Tengna, is a small freshwater catfish. It is a popular ingredient in Eastern Indian cuisine, with notable recipes like the Bengali Tangra Macher Jhal showcasing its unique taste. With its soft texture and mild flavor, Tengra fish is ideal for various culinary preparations. Its small size makes it perfect for quick cooking methods like steaming, frying, or cooking in spicy gravies.
Nutritional Composition of Tengra Fish
Tengra fish is packed with essential nutrients, making it a valuable addition to a balanced diet. It provides a robust mix of proteins, healthy fats, and minimal carbohydrates, making it suitable for those following a low-carb diet. Additionally, Tengra is rich in vitamins such as B12 and minerals like phosphorus, which support multiple bodily functions.
Comparison with Other Common Fish
While commonly available fish like rohu and tilapia offer great nutrition, Tengra fish is particularly rich in Omega-3 fatty acids and has a lower fat content. This makes it an excellent choice for those looking to boost their Omega-3 intake without adding excess calories.
Rich Source of Protein
Protein is an essential building block of life, vital for muscle growth, immune function, and cellular repair. Tengra fish offers a high protein content, making it a great option for those who need to increase their protein intake, such as athletes, fitness enthusiasts, and individuals recovering from illness. Each serving of Tengra fish provides the body with high-quality protein that supports muscle repair and immune health, ideal for maintaining strength and vitality.
High Levels of Omega-3 Fatty Acids
Omega-3 fatty acids are known to be heart-healthy fats, playing a crucial role in reducing inflammation, supporting brain health, and lowering the risk of chronic diseases. Tengra fish is a valuable source of these essential fats, offering a natural way to improve heart function, reduce blood pressure, and even support mental clarity.
Anti-Inflammatory Benefits
Omega-3s in Tengra fish help reduce inflammation throughout the body, potentially lowering the risk of diseases related to chronic inflammation, such as arthritis and heart disease. By including Tengra in your weekly meals, you can contribute to a healthier, inflammation-free body.
Low in Calories, Ideal for Weight Management
For those aiming to manage or lose weight, Tengra fish is a fantastic option. It is low in calories yet high in protein, helping you feel full and satisfied without excess calories. Including Tengra fish in a calorie-controlled diet can aid in weight management while ensuring you get all essential nutrients.
Tengra Fish in Weight-Loss Diets
Protein-rich foods like Tengra fish can help curb hunger and boost metabolism, both of which are beneficial for weight loss. When paired with vegetables and whole grains, Tengra fish provides a balanced, low-calorie meal that supports weight management goals.
Packed with Essential Vitamins and Minerals
Tengra fish offers a powerhouse of vitamins, including B12 and vitamin D, both of which are critical for brain health, energy production, and immune support. Minerals such as calcium, phosphorus, and selenium in Tengra fish contribute to bone health, cardiovascular function, and antioxidant defense, providing a well-rounded nutritional profile.
Benefits of Vitamin D and B Complex
The B vitamins in Tengra fish support energy metabolism, brain function, and red blood cell production. Vitamin D, meanwhile, is essential for bone health and immune function, especially beneficial for individuals with limited sun exposure.
Benefits for Heart Health
Tengra fish is an excellent choice for maintaining a healthy heart. Its high Omega-3 content supports a balanced cholesterol profile by reducing bad cholesterol levels and raising good cholesterol, which can reduce the risk of heart disease. Additionally, Omega-3s improve circulation, helping to keep the heart functioning optimally.
Supports Brain Health and Cognitive Function
The Omega-3 fatty acids found in Tengra fish play a significant role in brain health. These fats are known to support cognitive function, improve memory, and enhance mental clarity. Regular consumption of Omega-3-rich foods like Tengra fish can help prevent age-related cognitive decline and promote a sharper mind.
Tengra Fish for Memory and Mental Clarity
Omega-3 fatty acids have been linked to better memory and mental clarity. Including Tengra fish in your diet can be a natural way to support brain health, making it beneficial for students, professionals, and older adults alike.
Good for Bone Health
Rich in minerals such as calcium and phosphorus, Tengra fish supports bone density and strength. This makes it especially beneficial for older adults and those at risk of osteoporosis. Calcium is a major component of bones, and with its phosphorus content, Tengra fish helps maintain a balanced and strong skeletal system.
Boosts Immune System
Tengra fish contains a blend of nutrients like vitamin B12 and antioxidants that are beneficial for the immune system. By including this fish in your diet, you can enhance your body’s ability to fight off infections, especially during cold and flu season.
Tengra Fish as an Antioxidant-Rich Food
The antioxidants present in Tengra fish combat free radicals in the body, reducing oxidative stress and helping to prevent cellular damage. This makes Tengra fish a valuable food for immune defense and overall wellness.