Is Dry Fish a Healthy Addition to Your Diet? Understanding the Pros and Cons

Many patients ask me ‘Doctor, Is Dry Fish good or bad for health?’

Some hate it for the foul smell and some love it for its delicious taste. Dry fish has been a staple for centuries. In ancient days, it was the main food and people consumed it with butter and dulse. 

But not many know if dry fish is a good choice or bad when it comes to health. It’s a dilemma that strikes the mind every time you see dry fish. That’s why I thought of drafting this blog telling you everything you need to know about dry fish!

What is dry fish?

Fresh fish deteriorates quickly. Drying fish is a method of preservation that works by removing water or moisture from the fish. This inhibits the growth of microorganisms and prevents the process of decay!

Pure dried fish is a natural product that retains the antioxidants and omega-3 benefits of fresh fish. It is also a rich source of healthy proteins. 100 grams of dry fish contains 80 -85 percent protein and only about 300 calories. It’s not only rich in proteins, but the quality of proteins in dried fish is also superior.

Further, most of the fish available in the dried form is very low in calories, cholesterol, and salt. Not just that. It also contains a high dose of minerals and vitamins which are essential for the development of the body. The saturated fat content in dried fish is also very less. 

That makes dry fish a very healthy choice of food.

Also Read: Omega 3 fatty acid capsules – Fish oil supplements

Is Dry Fish good or bad for health – The Pros

Dry fish is healthy for both humans and dogs!

This delicious diet is good for your heart. It is also effective in combating high blood pressure. It is rich in protein, vitamins, and minerals that support the functions of all organs. 

Doctors further say dry fish can help fight diabetes and obesity. It is low in calories and super-rich in Omega 3. Dry fish also contains Vitamin D which is usually a deficit in people with diabetes.  

Dried fish is firm and chewing them can help dogs clean their teeth by removing the tartar. 

For those who do not like the stiffness, dried fish can be softened by soaking it in water for some time. This makes dry fish as soft as fresh fish. For people or dogs with dental problems, soaked dry fish works great!

Research also says that dogs and humans who eat dry fish tend to live longer!

Summarizing 5 health benefits of eating dry fish

1. It gives you the good fat

Healthy fat is essential for your body as it gives you a protective shield. Dry fish is chock full of omega-3 acids, which help the proper functioning of your brain and eyes. This healthy fat is very beneficial for expecting mothers!

2. It ensures you a healthy heart

Studies say that eating dry fish can protect the heart as the saturated fat content in it is very low. It has amazing cardiovascular health benefits. Studies also state that dry fish can lower the risk of heart attacks. 

Also Read: How anger affects your heart?

3. It can help ease depression

Dry fish is a delicious source of omega-3 fatty acids, DHA, and vitamin D. These nutrients can help keep mental health issues at bay. Fish is a natural anti-depressant and it can ease your mood swings too. 

Also Read: Ayurvedic Treatment for depression

4. It can curb the risk of chronic diseases

A balanced diet that includes dry fish can help lower the risk of autoimmune diseases. It is particularly helpful in preventing diseases like diabetes and rheumatoid arthritis. 

Also Read: Jackfruit flour can prevent chronic diseases

5. It’s a good source of Vitamin D

Because of the changed work-life culture, these days many people suffer from a deficiency of Vitamin D. Fish is a natural source of Vitamin D. Vitamin D helps your body absorb the other nutrients and maintain overall health. 

Is Dry Fish good or bad for health – The Cons

Though dry fish is much beneficial for our health, there are some cons too!

Some studies say the popular delicacy may be hazardous for human consumption. This is because the substance used to preserve dry fish can be highly toxic. Some fish traders use formaldehyde for preserving fish, especially for exports. 

A report in the Times of India revealed that the fisherman uses formaldehyde as a preservative for dry fish. Formaldehyde is a chemical used to preserve the human body. This chemical is deadly if consumed raw. And if it is used at all then it should only be used in diluted form.

Also, another research says that the toxicity content of the preservative is reduced once it is exposed to air. But I would suggest you go for a trusted vendor or brand that promises no toxicity!

Another concern with dry fish is proper storage. In the monsoons, dry fish can get fungal growth. Dry fish absorbs moisture from the atmosphere which can result in the increase of microbial load. 

Some other things that can turn this healthy food into toxic are –

• Unhygienic processing
• Inadequate salting
• Unhygienic drying
• Use of spoiled dish 
• Lack of airtight packaging 

How often should you eat dry fish?

I would recommend a balanced twice-a-week meal consisting of dry fish. Your diet should be a mix and match of different nutrients. Thus, I don’t recommend eating the same food every day!

Studies comparing the health benefits of dry fish and fresh fish

There have been several studies comparing the health benefits of dry fish and fresh fish, and both types of fish have been shown to have many health benefits. However, there are some differences between the two that are worth noting.

1. Nutrient Content: Both dry fish and fresh fish are good sources of protein, healthy fats, vitamins, and minerals, but the exact nutrient content can vary depending on the species of fish and how it is prepared. In general, dried fish is a more concentrated source of nutrients compared to fresh fish because the water has been removed during the drying process.
   
2. Omega-3 Fatty Acids: Both dry fish and fresh fish are good sources of omega-3 fatty acids, which have been shown to have many health benefits, including reducing the risk of heart disease, improving brain function, and reducing inflammation.
   
3. Contaminants: Some fish, including both dry and fresh fish, may contain contaminants such as mercury, polychlorinated biphenyls (PCBs), and dioxins. These contaminants can be harmful to health, but the levels can vary depending on the species of fish and where it is caught. It is important to choose fish from sustainable sources and to limit the consumption of high-mercury fish.
   
4. Shelf Life: Fresh fish has a shorter shelf life compared to dry fish and must be consumed or stored properly to prevent spoilage and foodborne illness. On the other hand, dry fish has a longer shelf life and can be stored for a longer period of time without refrigeration, making it a convenient food item for many people.
   
5. Cost: Fresh fish can be more expensive compared to dry fish, especially in areas where fresh fish is not readily available. Dry fish is often more affordable and can be stored for a longer period of time, making it a cost-effective food option for many people.
   

Frequently Asked Questions

Can dry fish be considered a healthy food option?

Absolutely! Dry fish is a nutritious addition to your diet. It is packed with essential nutrients such as omega-3 fatty acids, proteins, vitamins, and minerals. Incorporating dry fish into your meals can offer various health benefits.

What are the advantages of consuming dry fish?

Dry fish offers several advantages. Firstly, it is an excellent source of protein, which is crucial for muscle growth and repair. Additionally, it is rich in omega-3 fatty acids, known for its heart-healthy properties. Dry fish also contains minerals like calcium and phosphorus, promoting bone health.

Does dry fish have any drawbacks?

While dry fish has numerous health benefits, it does come with a few drawbacks. One major concern is the high sodium content. Excessive sodium intake can lead to increased blood pressure levels. It is important to consume dry fish in moderation and be mindful of your overall sodium intake.

Can dry fish be harmful if consumed in excess?

Yes, excessive consumption of dry fish can have negative effects on your health. Due to the preservation process, dry fish tends to have higher levels of sodium than fresh fish. Consuming too much sodium can lead to various health issues, including hypertension. It’s crucial to balance your intake and opt for low-sodium varieties when possible.

Is there a risk of mercury contamination in dry fish?

Like many types of fish, dry fish may contain mercury, particularly in larger predatory fish. Mercury can have harmful effects on the nervous system, especially in pregnant women and young children. It is advisable to choose smaller fish species that are lower on the food chain to minimize mercury exposure.

How should dry fish be prepared for consumption?

Before consuming dry fish, it is important to rehydrate it properly. Soak the fish in water for a few hours or overnight, changing the water multiple times to remove excess salt. After rehydration, the fish can be cooked in various ways, such as frying, grilling, or adding it to stews and curries.

Can people with specific dietary restrictions or conditions consume dry fish?

Dry fish can be suitable for individuals with specific dietary restrictions or conditions, such as those following a low-carb or high-protein diet. However, it may not be suitable for individuals with hypertension, kidney disease, or other health conditions that require a low-sodium diet. It’s always best to consult with a doctor or dietitian for personalized advice.

Are there any alternative options for individuals who cannot consume dry fish?

Certainly! If you cannot consume dry fish, there are alternative options to obtain similar nutritional benefits. Fresh fish, such as salmon, mackerel, or sardines, are excellent sources of omega-3 fatty acids. Plant-based sources like chia seeds, flaxseeds, and walnuts also provide omega-3 fatty acids for those following a vegetarian or vegan diet.

Can dry fish be stored for a long time?

Yes, one of the advantages of dry fish is its long shelf life. Properly dried and stored dry fish can be preserved for several months or even years. It is important to keep it in an airtight container or packaging and store it in a cool, dry place to prevent spoilage.

How can I ensure the quality of dry fish before purchasing?

To ensure the quality of dry fish, consider the following factors when purchasing:

• Check the packaging for any signs of damage or moisture.
• Look for reliable brands or suppliers known for their quality products.
• Ensure the fish has a pleasant smell and doesn’t exhibit any signs of spoilage.
• If possible, opt for dry fish that has undergone quality control processes or certifications to ensure its safety and purity.

Remember, it’s always a good idea to purchase dry fish from reputable sources and consume it within a reasonable timeframe to maintain its quality and freshness.

Conclusion

In conclusion, I would say dry fish is super healthy, but you need to get it from the right source. It’s a good source of proteins and contains minimal amounts of heavy metals. Eating dry fish can improve your metabolism, sleep, skin, and concentration. 

Thus, if you are comfortable then add dry food to your diet. But make sure to read the label and pick it from an authentic store!