Tengra /Mystus tengara

Protein: Tengra is a good source of high-quality protein, which is essential for muscle growth, repair, and overall body function.

Omega-3 Fatty Acids: While tengra fish may not be as rich in omega-3 fatty acids as some other fatty fish like salmon or mackerel, it still contains some amount of these beneficial fats. Omega-3s are known for their heart-protective benefits, including reducing the risk of cardiovascular diseases.

Vitamins and Minerals: Tengra provides essential vitamins and minerals, including vitamin D, vitamin B12, niacin (B3), and phosphorus. Vitamin D is important for bone health and immune system function.

Low in Saturated Fat: Like many other fish, tengra is low in saturated fat, making it a heart-healthy protein source.

Iron: Tengra fish contains iron, which is important for the production of red blood cells and oxygen transport in the body.

Collagen: Collagen is found in the skin and scales of tengra fish. Collagen is a protein that can be beneficial for skin health and may support joint function.

Amino Acids: Tengra fish contains a variety of amino acids, which are the building blocks of proteins and play essential roles in various metabolic processes in the body.

Low in Calories: Tengra is relatively low in calories, making it a suitable choice for those looking to manage their weight while still getting essential nutrie 

Convenience: Tengra is readily available in some regions, and it can be prepared in various ways, such as curries, fries, or grilled, making it a versatile ingredient in many recipes.