Side Effects and Health benefit of mangala fish. Is mangala fish healthy and safe?
The name mangala is not a name of a type of fish in the true sense of it. Mangala is a probably a Yoruba, Hausa or Igbo term that refers to a method of preserving fresh fish by smoking and sun drying. In Nigeria, a fish is called Mangala if it is harvested fresh, cut and smoked with fire for preservation before they are sold in the market. It can be any breed of fish though but most mangala fish I have seen and bought are from sliced and smoked catfish. I have seen a cartoon of mangala fish been sold in the Nigerian market for a particular price.
95 percent of mangala dry fish in Nigeria are from Northern Nigeria. Please not that dried and smoked Asa fish is different from Mangala fish please.
Mangala fish in Yoruba language:
Mangala fish in Igbo Language:
Mangala fish in Hausa language:
Now let us look at the nutritional value, and health benefits of smoked mangala fish.
11 Health benefit of mangala fish
Mangala fish contains many nutrients required for our body to function optimally but unfortunately we don’t get to include them in our diet. Mangala contains the needed vitamins and minerals in our body system.
Mangala fishy is made up of fatty acids which is a good source of Omega-3 fats. Mangala fish are incredibly healthy.
Some of the benefits of eating smoked mangala are:
1. Mangala is rich in high quality protein and omega-3 fats that protect you from diseases.
2. Some evidence suggests that these omega-3 fats in mangala may also help reduce visceral fat and cholesterol.
3. Studies in adults and children with fatty liver disease show that eating mangala can significantly reduce liver and abdominal fat. Aim to get 2–3 servings of mangala fish per week.
4. A few human studies have also shown that eating mangala rich in omega-3 supplements a helps in reducing body fat accumulation when the it were paired with a reduced-calorie diet and exercise plan.
5. Mangala fish promote healthy skin and eyes because it is rich in vitamin A, vitamin C, vitamin E and Omega-3 fatty acids.
6. May improve blood flow: Your body can use omega-3 fats from mangala fish oil to make a compound called nitric oxide. Nitric oxide stimulates the relaxation of blood vessels, leading to improved blood flow and reduced blood pressure
7. May support fetal development
Mangala fish is good, safe and healthy for pregnant women. The Omega-3 fats like those found in dried mangala fish are essential for proper fetal development.
8. Mangala fish is very good for weight loss and reduction of belly fat
9. Mangala fish helps lower blood sugar and cholesterol and it is good for diabetics and hypertensives.
10. Children born to mothers who consume fish or take omega-3 supplements during pregnancy typically score higher on cognitive and motor skill development tests than children whose mothers did not consume omega-3 fats.
11. Mangala fish (Omega-3) intake by the mother during pregnancy and the child in early childhood are also associated with a lower risk of behavioral problems in the child .
Side effects of mangala fish
Mangala fish is very safe and healthy… However, the major side effects of mangala is its soilage with sand and the sandy or stony feeling when chewed. Because mangala is prepared and smoked in very unhygienic conditions, the fish is contaminated with sand. You can remove sand from mangala by soaking in warm water for some minutes before washing thoroughly.
Aside the too much sand in mangala fish, don’t forget that mangala is smoked… Smoked foods are not very healthy because they have been implicated in causing cancer especially stomach cancer, esophageal cancer and colon cancer.
Eating fatty mangala fish rich in omega-3 fats may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease. Eat mangala fish every week. It will boost your immune system and do your body much good.
For side effects, the commonest complaints against mangala is its excessive sand content because of its preparation. This can be prevented by thoroughly washing before using it to cook.
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