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Catla Fish


Botanical Name: Catla catla
Family: Cyprinidae
Genus: Catla
Valenciennes, 1844
Species: C. catla
Kingdom: Animalia
Phylum: Chordata
Class: Actinopterygii
Order: Cypriniformes

Synonyms:
*Gibelion catla
*Cyprinus catla

Common Names: Catla, Bahu, Bhokua, or Baudhekera.

Description:
Catla fish known as the major (Indian) carp, is an economically important South Asian freshwater fish in the carp family Cyprinidae. It is commonly found in rivers and lakes in northern India, Nepal, Myanmar, Bangladesh, and Pakistan. In Assam.

Catla is a fish with large and broad head, a large protruding lower jaw, and upturned mouth. It has large, greyish scales on its dorsal side and whitish on its belly.

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Catla is a surface and midwater feeder. Adults feed on zooplankton, but young ones on both zooplankton and phytoplankton. Catla attains sexual maturity at an average age of two years and an average weight of 2 kg.
Aquaculture:
It is one of the most important aquacultured freshwater species in South Asia. It is grown in polyculture ponds with other carp-like fishes, particularly with the roho labeo and mrigal carp. The reported production numbers have increased sharply during the 2000s, and were in 2012 about 2.8 million tonnes per year.

Catla is sold and consumed fresh, locally and regionally. It is transported on ice. Fish of 1–2 kg weight are preferred by the consumers.

Food value & Health benefits :

Research has shown that eating fish and shellfish regularly is beneficial to our bodies in many ways; here are ten great reasons to introduce a little more seafood into your diet.

1. Great for your heart:

It’s no coincidence that fish-eating Inuit populations in the Arctic have low levels of heart disease; seafood is low in saturated fat and high in omega-3, (which can both) protect the heart from disease and lower the amount of cholesterol in the blood. One study has even suggested that an extra portion of fish every week can cut risk of heart disease in half.

2. Clearing the vessels

Eating fish can improve your circulation and reduce the risk of thrombosis. The EPA and DHA – omega-3 oils – in seafood can save your body from having to produce eicosanoids, a hormone-like substance which can make you more likely to suffer from blood clots and inflammation.

3. Joint benefits:

Eating fish as a regular part of a balanced diet has been shown to ease the symptoms of rheumatoid arthritis, a condition which causes the joins to swell up. Recent research has also found a link between omega-3 fats and osteoarthritis, suggesting that eating more seafood could help to prevent the disease.
4. The eyes have it:

Eating oil-rich fish regularly can help to keep the eyes bright and healthy. A recent study has suggested that omega-3 fatty acids can help to protect the eyesight of those suffering from age-related macular degeneration (AMD), a condition which causes the retina to degenerate and the eyesight to become blurred. Fish and shellfish also contain retinol, a form of vitamin A which boosts night vision.

5. Essential nutrients:

Seafood provides the body with many essential nutrients which keep us running smoothly, including iodine, selenium, zinc and potassium. Iodine is important for the thyroid gland, and selenium makes enzymes which can help to protect us from cancer. Fish and shellfish are also excellent sources of many vitamins, including vitamins A and D.

6. Take a deep breath:

A number of studies have indicated that fish and shellfish may help to protect our lungs. Not only can seafood relieve the symptoms of asthma in children, but it has shown signs of preventing it. Eating a lot of fish can also keep your lungs stronger and healthier as you age in comparison to those who don’t eat a lot of fish.

7. Brighten your outlook:

Seafood may also play a large part in preventing depression; research has highlighted links between low omega-3 levels and a higher risk of depression. Seafood could also help us to avoid Seasonal Affective Disorder (SAD) and post-natal depression.

8. Your skin looks great:

Not only does omega-3 help to protect the skin from the harmful effects of the UV damage, but eating lots of fish can also help with the symptoms of skin conditions such as eczema and psoriasis. Fish is also a great source of protein, which is an essential ingredient of collagen, a substance which keeps the skin firm and flexible.

9. Good for down below:

Evidence suggests that a diet rich in fish oils can help to protect us against serious inflammatory bowel diseases (BD) including Crohn’s disease and ulcerative colitis. There is also evidence to suggest that omega-3 could help to slow the progression of inflammatory bowel disease in some sufferers.

10. Boost your brainpower:

The human brain is almost 60% fat, with much of this being omega-3 fat. Probably for this reason, research has indicated that people who eat plenty of seafood are less likely to suffer dementia and memory problems in later life. DHA, an omega-3 fat found in seafood, has also been linked to improvements in children’s concentration, reading skills, behaviour, and Attention Deficit Hyperactivity Disorder (ADHD).

Disclaimer : The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplement, it is always advisable to consult with your own health care provider.

Resources:
https://en.wikipedia.org/wiki/Catla
http://sunsamayal.com/samayal/index.php/en/??????/health-benefits-and-minerals/2069-catla-fish-health-benefits-and-nutrition-facts.html

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Tilapia

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Description:
Tilapia is the common name for nearly a hundred species of cichlid fish from the tilapiine cichlid tribe. Tilapia are mainly freshwater fish inhabiting shallow streams, ponds, rivers and lakes and less commonly found living in brackish water. Historically, they have been of major importance in artisan fishing in Africa and the Middle East, and they are of increasing importance in aquaculture and aquaponics. Tilapia can become problematic invasive species in new warm-water habitats such as Australia, whether deliberately or accidentally introduced, but generally not in temperate climates due to their inability to survive in cold water.

Tilapia is the fourth most consumed fish in the United States dating back to 2002. The popularity of tilapia came about due to its cheap price, easy preparation, and its mild taste.
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Tilapia typically have laterally compressed, deep bodies. Like other cichlids, their lower pharyngeal bones are fused into a single tooth-bearing structure. A complex set of muscles allows the upper and lower pharyngeal bones to be used as a second set of jaws for processing food (cf. morays), allowing a division of labor between the “true jaws” (mandibles) and the “pharyngeal jaws”. This means they are efficient feeders that can capture and process a wide variety of food items. Their mouths are protrusible, usually bordered with wide and often swollen lips. The jaws have conical teeth. Typically tilapia have a long dorsal fin, and a lateral line which often breaks towards the end of the dorsal fin, and starts again two or three rows of scales below. Some Nile tilapia can grow as long as two feet.

Other than their temperature sensitivity, tilapia exist in or can adapt to a very wide range of conditions. One extreme example is the Salton Sea, where tilapia introduced when the water was brackish now live in saltwater so salty that it kills marine fish.

Tilapias are also known to be a mouth breeding species. Mouth breeding means they carry the fertilized eggs and young fish in their mouths for several days after the yolk sac is absorbed.

Species:
Tilapia as a common name has been applied to various cichlids from three distinct genera: Oreochromis, Sarotherodon and Tilapia. The members of the other two genera used to belong to the genus Tilapia but have since been split off into their own genera. However, particular species within are still commonly called “tilapia” regardless of the change in their actual taxonomic nomenclature.

The delimitation of these genera among each other and to other tilapiines requires more research; mtDNA sequences are confounded because at least among the species of any one genus, there is frequent hybridization. The species remaining in Tilapia in particular still seem to be a paraphyletic assemblage.

As Food:
Whole tilapia fish can be processed into skinless, boneless (Pin-Bone Out, or PBO) fillets: the yield is from 30 percent to 37 percent, depending on fillet size and final trim.

Tilapia is one of several commercially important aquaculture species (including trout, barramundi and channel catfish) susceptible to off-flavors. These ‘muddy’ or ‘musty’ flavors are normally caused by geosmin and 2-methylisoborneol, organic products of ubiquitous cyanobacteria that are often present or bloom sporadically in water bodies and soil. These flavours are no indication of freshness or safety of the fish, but they make the product unattractive to consumers. Simple quality control procedures are known to be effective in ensuring the quality of fish entering the market.

In a freshwater soilless pond system the fish will not have these flavors. Fish raised in man-made lakes tend to absorb the flavor of the ground. A concrete pond with plants to clean the water is a much better system. It is also important that the fish only get fed as much food as they can eat. If the food is left over in the tank it will break down in the water leaving a bad odor that leads to an unwanted taste in the fish.[citation needed]

Tilapia have very low levels of mercury, as they are fast-growing, lean and short-lived, with a primarily vegetarian diet, so do not accumulate mercury found in prey. Tilapia are low in saturated fat, calories, carbohydrates and sodium, and are a good protein source. They also contain the micronutrients phosphorus, niacin, selenium, vitamin B12 and potassium.

Multiple studies have evaluated the effects of adding flaxseed derivatives (a vegetable source of omega-3 fatty acids) to the feed of farmed tilapia. These studies have found both the more common omega-3 fatty acid found in the flax, ALA and the two types almost unique to animal sources (DHA and EPA), increased in the fish fed this diet. Guided by these findings, tilapia farming techniques could be adjusted to address the nutritional criticisms directed at the fish while retaining its advantage as an omnivore capable of feeding on economically and environmentally inexpensive vegetable protein. Adequate diets for salmon and other carnivorous fish can alternatively be formulated from protein sources such as soybean, although soy-based diets may also change in the balance between omega-6 and omega-3 fatty acids.

Nutritional Value Of Tilapia:-
Tilapia is highly valued as a seafood source due to its many beneficial qualities, which are attributed to its wealth of nutrients, vitamins, and minerals, including significant amounts of protein, omega-3 fatty acids, selenium, phosphorous, potassium, vitamin B12, niacin, vitamin B6, and pantothenic acid. Below you will find a more details explanation of the health benefits of tilapia.
Health Benefits Of Tilapia:
One of the most notable health benefits of tilapia is its low calorie count, which is ideal for anyone looking to shed a few pounds. With just 145 calories per serving, you can pair tilapia with a wide range of vegetables for a truly low-calorie and fat burning meal.

Tilapia is also a great source of omega-3 fatty acids, which can help you maintain a healthy blood pressure and keep heart disease at bay. This is important because many of us with too much fat on our bodies are highly susceptible to these illnesses.

In addition to being loaded with protein, tilapia has plenty of potassium to help prevent post-workout muscle cramps. Other nutrients tilapia contains in abundance includes vitamin B12, which helps keep you mentally alert; niacin, which is necessary to keep your body functioning at an optimal level, and selenium a nutrient known to decrease your risk against cancer and heart disease.

So in addition to being quite low in calories, the health benefits of tilapia include fat burning, improved heart health and good cholesterol (HDL), and a decreased risk of weight-related illnesses.
Growth and Development: One of the most important aspects of tilapia is its impressive protein content, making up more than 15% of our daily requirement in a single serving. Protein is an essential part of our diet, particularly animal proteins, because they can be enzymatically broken down into composite amino acids and reassembled into usable proteins in the human body. Protein is directly linked to proper growth and development of organs, membranes, cells, and muscles. It is particularly important that children consume adequate amounts of protein to ensure that they develop properly. They also are necessary for muscle growth, cellular repair, and proper metabolic activity of numerous organ systems.

Weight Loss: Unlike many other animal products, fish like tilapia are high in protein but low in calories and fats. This can be a good way to reduce your caloric intake, while still giving your body all of the necessary nutrients it needs to function properly. Fish is often turned to as a dietary option for people trying to lose weight, without starving themselves with crash diets.

Bone Health: One of the most prominent minerals found in tilapia is phosphorous, which is an essential mineral for human health, as it is a vital part of the development and growth of bone matter. It is also a necessary element in the maintenance of the teeth and nails, keeping them strong and durable well into your old age. Phosphorous can help prevent osteoporosis, which is the degradation of bone mineral density often suffered by people as they age.

Prevents Prostate Cancer: Like many types of fish, tilapia has a very high content of selenium. The health benefits of selenium are impressive, and are antioxidant in nature. Studies have directly linked selenium intake to a reduction in the risk of prostate cancer, as well as various heart conditions. Additional research is being done on the impact of tilapia’s selenium on other types of cancer. Antioxidants like selenium are famed for their ability to reduce free radical activity in the body, thereby lowering the chances of oxidative stress on all the organ systems, and the mutation of healthy cells into cancerous ones.

Heart Health: Tilapia is a rich source of omega-3 fatty acids, which have been directly linked to lowering cholesterol levels and triglyceride levels in the human cardiovascular system. Omega-3 fatty acids neutralize the impact of omega-6 fatty acids. There is some controversy about fish in general having high levels of dangerous LDL cholesterol, but studies have shown that the beneficial effects of the omega-3 fatty acids outweigh the risks of omega-6 fatty acids also found in tilapia. Omega-3 fatty acids help to prevent atherosclerosis, heart attacks, and strokes. The potassium found in tilapia is also a vasodilator, and reduces blood pressure, which is an additional boost to heart health.
Disclaimer : The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplement, it is always advisable to consult with your own health care provider.
Resources:
https://en.wikipedia.org/wiki/Tilapia

Tilapia Nutrition Facts and Unique Health Benefits

8 Amazing Benefits of Tilapia

Mediterranean Diet Improves Heart Risk Factors

Eating a “Mediterranean diet” could prevent or even reverse metabolic syndrome, a cluster of risk factors for heart disease and diabetes. Scientists believe that a Mediterranean-style diet has antioxidant and anti-inflammatory effects on your body.

A review of 35 clinical trials found that faithfully eating a Mediterranean diet can improve traits such as belly fat, high blood pressure, low levels of “good” HDL cholesterol, elevated blood fat levels, and high blood sugar.

Reuters reports:
“For instance, those who stuck with the Mediterranean diet as compared to eating their regular foods or a low-fat diet trimmed their waistlines by about 0.43 cm (0.16 inches) on average.  They also showed slashed their blood pressure by 2.35 points on the top reading, and their fasting blood sugar by 3.89 milligrams per deciliter.”

Resources:
Reuters March 7, 2011
Journal of the American College of Cardiology March 15, 2011;57(11):1299-313

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Proper Vitamin D Intake May Lead To Healthy Weight Loss

Following a diet enriched with vitamin D may be associated with achieving better weight loss results, according to a study published in the American Journal of Clinical Nutrition.
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Over the course of two years, more than 300 individuals aged 40 to 60 who were considered overweight followed three different diets, which all featured foods that contain high levels of vitamin D. The regimens included a low-fat diet, a low-carbohydrate diet and a Mediterranean-inspired diet.

The results of the study showed that each diet led to healthy weight loss, but the participants who consumed the most nutrient-enriched foods lost more weight.

It was known that overweight people had lower levels of serum vitamin D, but this is the first study that actually shows that serum vitamin D increased among people who lost weight,” said Danit Shahar, lead author of the trial. She added that these findings “lasted throughout the two years that the study was conducted, regardless of whether they were on a low-carbohydrate, low-fat or Mediterranean diet.”

In addition to promoting healthy weight loss, vitamin D intake may also improve bone health, prevent low bone mass, reduce bone density loss and lessen the chance of osteoporosis.
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Put vitamin “d” in your diet!


Source
: Better Health Research

 

Mediterranean Diet Cuts the Risk of Depression by 30%


Consuming plenty of olive oil, nuts, fruit and vegetables – like those living in warm countries by the Med – means you’re less likely to be hit by the blues, according to researchers.

A study of 10,000 people found that those who ate these foods most regularly were found to be have a much sunnier outlook on life.

The diet traditionally favoured by natives of countries such as Greece, Spain and Italy is high in unsaturated fatty acids and antioxidants. It is also low in red meat and dairy products while alcohol, particularly red wine, is encouraged – but in moderation.
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Sunshine food: Regularly consuming, nuts, fish, fruit and vegetables – like those living in warm countries by the Med – can cut the risk of depression by 30 percent

A Mediterranean diet is already thought to improve heart health and stave off cancer.
Dieticians believe it appears to improve the flexibility of cells lining the walls of blood vessels, particularly in the heart and circulatory system.
The latest study was inspired by the lower risk of suffering mental disorders in Mediterranean countries than in Northern Europe.
Dr Almudena Sanchez-Villegas and colleagues studied 10,094 healthy Spanish men and women between 1999 and 2005. For the project, they filled in food diaries and their adherence to a Mediterranean diet was checked on nine main points.
These included frequency of consumption of mono-unsaturated fatty acids, moderate intake of alcohol and dairy products, and low intake of meat. High intakes of fruit, nuts, cereals, vegetables and fish were also important.

The Mediterranean diet is high in unsaturated fatty acids and antioxidants. Wine is encouraged, but in moderation
After more than four years of follow-ups, there were 480 new cases of depression, 156 in men and 324 in women.
Those who followed the Mediterranean diet most closely had a greater than 30 per cent reduction in the risk of depression compared with those who had lowest scores.

The figures did not change even when adjusted for other markers of a healthy lifestyle, such as being married, said a report in the Archives of General Psychiatry.
Dr Sanchez-Villegas admitted: ‘The specific mechanisms by which a better adherence to the Mediterranean diet could help to prevent the occurrence of depression are not well-known.’

However, the diet is known to keep arteries healthy, fight inflammation and repair cell damage, she said.
‘The role of the overall dietary pattern may be more important than the effect of single components,’ added the academic, of the University of Las Palmas de Gran Canaria and University of Navarra.

There may be ‘a fair degree of protection’ from the combination of the omega-3 fatty acids found in fish with other natural ingredients in olive oil, nuts, fruit and plant foods.

Last year, U.S. researchers found strict adherence to a Mediterranean diet could help stave off Alzheimer’s and premature death.
A team from the UK, Greece and Spain also found it helped prevent the development of asthma and respiratory allergies in children.
Other research shows taking fish oil every day in pregnancy can cut the risk of post-natal depression.

Source: Mail Online.6Th. Oct.2009

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