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“Cashew nuts are a healthy snack choice due to their nutritional benefits.”

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Compiled and written
by Dr. Harold Gunatillake
(Order of Australia (OAM), FRCS, FICS, FIACS, AM(Sing), MBBS(Cey)


Sri Lankan cashews are highly sought after for their milky flavour, and the market for Rancrisp cashews continues to grow.

The cashew, Anacardium occidentale L., belongs to the Anacardiaceae or cashew family. Two related plants in this family are the mango and pistachio trees. Cashew nuts are kidney-shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree, is native to the coastal areas of North-Eastern Sri Lanka, Brazil, and Peru.

In the 16th century, Portuguese explorers introduced cashew trees to other tropical regions such as India, Indonesia, some African countries and Sri Lanka, where they are now grown. The cashew tree was famous for its apple, which is hardly eaten in our country but is a delicacy in some countries. It is eaten ripe, mixed in fruit salads, or pickled. The trunk of the tree is also used as firewood.

Cashews are sold with the shell removed because the interior of the shell contains a caustic resin known as cashew balm. In Sri Lanka, we call it milk, and it is essential to remove this resin before the nuts are ready for consumption. The resin is poisonous and used in industries to make varnishes and insecticides. The shells are also burnt in rural homes to keep off mosquitoes, and breathing the smoke may damage the lungs in the long run.

Cashews are a nutritious food item that are packed with fibre, protein, and healthy fats. Additionally, they contain various vitamins, minerals, and beneficial plant compounds that can help protect your health. Like other nuts, cashews have the potential to promote weight loss, regulate blood sugar levels, and improve heart health. However, it’s important to note that less research is available on the specific benefits of cashews compared to other nuts. Cashew contains lower fat content.

Promoting cashew nutsSri Lanka has an advantage in promoting the health benefits of cashews, as we have a government corporation and a suitable site in Pasyala (Cadju pura). A massive billboard by the roadside at this site, before entering Pasyala, will remind motorists to stop and purchase some nuts to enjoy on the way to the hills. A giant billboard displaying “Good for your Heart” would be most appropriate. Furthermore, good toilet facilities provided by the local Mirigama Council will encourage drivers to take a break at this spot, mainly for the comfort of the tourists, which invariably promotes sales

Cashew oil contains a lower fat content than most other nuts; approximately 75% of their fat is unsaturated fatty acids, plus 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health, even in individuals with diabetes.

Studies of diabetic patients show that monounsaturated fat when added to a low-fat diet, can help reduce high triglyceride levels.

Fat is carried in the bloodstream as triglycerides and settles in the body, especially under the skin and surrounding organs as triglycerides.

People with diabetes invariably have high triglyceride levels in their blood, and “statin” drugs may fail to bring them down. It stands to reason that they eat plenty of cashew nuts in their food, provided the dishes have reduced fat. As mentioned in previous articles, people with diabetes should eat plenty of big onions, crushed garlic, and cinnamon to lower their sugar levels in the blood naturally. A person with diabetes can verify this by checking the glucometer reading before eating these and two hours after. Daily exercise also brings down the sugar levels in the blood.

Increased triglyceride levels in the blood influence heart disease. They prevent the good cholesterol (HDL) from removing the bad cholesterol (LDL) from the bloodstream. They also settle down in the body and cause weight problems. Increased weight causes inflammatory diseases like atherosclerosis, heart disease, stroke, gall bladder disease, arthritis, and many others.

Take cashew nuts to ensure you have plenty of monounsaturated fats. Cooked cashew nuts in a white curry form do not destroy the nutrient values of the nuts. Just a quarter-cup of these delicious nuts supplies 37.4% of the daily value for mono-unsaturated fat.

Good source of nutrients

In addition to the high monounsaturated fats, cashew nuts are a good source of copper, magnesium, zinc and biotin. Copper is an essential component of many enzymes and beneficial for a wide range of physiological processes, including iron absorption from the gut, elimination of free radicals, development of bone, connective tissue, and production of skin and hair pigment called melanin, hence suitable to prevent greying of hair.

Copper is also a component of the enzyme superoxide dismutase, essential in energy production and antioxidant defences. Copper also helps to make the ground substance to keep the blood vessels elastic and flexible, a vital function for preventing high blood pressure, heart disease and stroke. It also helps to form the ground substance for bones and joints to keep them functionally active. In the colon, copper prevents the increase of faecal-free radical production responsible for colon cancer.

“Cashew nuts have several benefits due to copper in them.”

When the copper intake is inadequate, one could develop iron deficiency anaemia, spontaneous rupture of minute blood vessels, osteoporosis in old age, joint problems like rheumatoid arthritis, brain damage, the elevation of (LDL) bad cholesterol, reduction of good cholesterol (HDL), irregular heartbeat, increased susceptibility to infections, and accelerated greying of hair.

Daily consumption of a quarter-cup of cashews will supply you with 38.0% of the daily recommended value for copper. Wearing copper bracelets and other copper ornaments also helps the absorption of copper through the skin.

Magnesium in cashew nuts.

Magnesium is essential in preventing bone damage. Two-thirds of the magnesium in the human body is found in our bones. Magnesium is stored on the surface of bones for the body to draw when required.

Magnesium, by balancing calcium, helps regulate nerve and muscle tone. Magnesium is nature’s calcium channel blocker in many nerve cells, preventing calcium from rushing into the nerve cell and activating the nerve. By blocking calcium’s entry, magnesium relaxes our nerves (and blood vessels and muscles they innervate). Calcium antagonists are given to control high blood pressure and relax the heart muscles. In magnesium deficiency situations, calcium tends to gain entry, and the nerve cell can become over-activated, sending too many messages and causing excessive contraction.

Insufficient magnesium can contribute to high blood pressure and muscle spasms (including spasms of the heart muscle or the spasms of the airways, leading to asthma attacks. Magnesium deficiency may cause migraine headaches, too.

Eating an adequate quantity of cashews daily may reduce blood pressure, muscle tightness, and fatigue, prevent heart attacks, promote standard sleep patterns in women suffering from menopausal sleep disturbances, and reduce the severity of asthma.

Just a quarter cup of cashews provides 22.3% of the daily value of magnesium.

“Just the Fruit for Men.”

Improved fertility is among the primary benefits of cashews for men. These nuts are rich in zinc, which boosts fertility. However, this benefit is not limited to males; it can also affect female fertility. Adding a handful of cashews to your diet can help maintain a healthy sperm count and promote fertility.

Preventing gallstones

Dietary data collected on 80,718 women from the Nurses’ Health Study showed that women who ate at least an ounce of cashew nuts, peanuts, or peanut butter each week had a 25% lower risk of developing gallstones.

Eating a handful of cashew nuts when hungry also diminishes one’s appetite, another way of controlling your body weight.

A quarter cup of raw cashew nuts contains 196.60 calories, nutrient copper 0.76 mg, magnesium 89.05 mg, tryptophan 0.07 g (also found in fresh cow’s milk – helps sleeping problems) and phosphorus 167.83 mg.

Cashew provides essential fatty acids, B vitamins, fibre, protein, carbohydrates, potassium, iron and zinc.

Curing infections

Charles Weber, MS, writes that chemicals in cashew nuts, cashew apples and shell oil kill gram-positive bacteria, which cause tooth decay, acne, tuberculosis, and leprosy. He states that he made raw cashew nuts the central part of his diet for 24 hours on five occasions and eliminated an abscessed tooth all five times.

The active chemicals are anacardic acids with a 15-carbon unsaturated side chain. Dr. Weber states that the side chain with three unsaturated bonds was the most active against Streptococcus mutants. Much research is required to determine the cashew’s further antibiotic effects.

Anacardic acid has been used effectively to treat tooth abscesses due to their lethality to gram-positive bacteria.

The tree’s bark is scraped and soaked overnight or boiled as an anti-diarrheal.

As I have promoted eating “pol sambal” daily for health reasons, mixing it with crushed cashew nuts is a good delicacy. The combined taste is exquisite.

Cashew apple

This is an oval or pear-shaped accessory fruit or false fruit that develops from the receptacle of the cashew flower. Called the cashew apple, better known in Central America as “Maranon,” it ripens into a yellow or red structure about 5-11 cm long. It is edible and has a strong “sweet” smell and taste. The pulp of the cashew apple is juicy, but the skin is fragile, making it unsuitable for transport. It is used as a flavour.

Unfortunately, cashews are out of the poor man’s reach; only the rich can afford them, even in the country where they are grown.



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Retirement age for judges: Innovation and policy

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I. The Constitutional Context

Independence of the judiciary is, without question, an essential element of a functioning democracy. In recognition of this, ample provision is made in the highest law of our country, the Constitution, to engender an environment in which the courts are able to fulfil their public responsibility with total acceptance.

As part of this protective apparatus, judges of the Supreme Court and the Court of Appeal are assured of security of tenure by the provision that “they shall not be removed except by an order of the President made after an address of Parliament supported by a majority of the total number of members of Parliament, (including those not present), has been presented to the President for such removal on the ground of proved misbehaviour or incapacity”[Article 107(2)]. Since this assurance holds good for the entirety of tenure, it follows that the age of retirement should be defined with certainty. This is done by the Constitution itself by the provision that “the age of retirement of judges of the Supreme Court shall be 65 years and of judges of the Court of Appeal shall be 63 years”[Article 107(5)].

II. A Proposal for Reform

This provision has been in force ever since the commencement of the Constitution. Significant public interest, therefore, has been aroused by the lead story in a newspaper, Anidda of 13 March, that the government is proposing to extend the term of office of judges of the Supreme Court and the Court of Appeal by a period of two years.

This proposal, if indeed it reflects the thinking of the government, is deeply disturbing from the standpoint of policy, and gives rise to grave consequences. The courts operating at the apex of the judicial structure are called upon to do justice between citizens and also between the state and members of the public. It is an indispensable principle governing the administration of justice that not the slightest shadow of doubt should arise in the public mind regarding the absolute objectivity and impartiality with which the courts approach this task.

What is proposed, if the newspaper report is authentic, is to confer on judges of two particular courts, the Supreme Court and the Court of Appeal, a substantial benefit or advantage in the form of extension of their years of service. The question is whether the implications of this initiative are healthy for the administration of justice.

III. Governing Considerations of Policy

What is at stake is a principle intuitively identified as a pillar of justice.

Reflecting firm convictions, the legal antecedents reiterate the established position with remarkable emphasis. The classical exposition of the seminal standard is, of course, the pronouncement by Lord Hewart: “It is not merely of some importance, but is of fundamental importance that justice should not only be done, but should manifestly and undoubtedly be seen to be done”. (Rex v. Sussex Justices, ex parte McCarthy). The underlying principle is that perception is no less important than reality. The mere appearance of partiality has been held to vitiate proceedings: Dissanayake v. Kaleel. In particular, reasonableness of apprehension in the mind of the parties to litigation is critical: Ranjit Thakur v. Union of India, a reasonable likelihood of bias being necessarily fatal (Manak Lal v. Prem Chaud Singhvi).

The overriding factor is unshaken public confidence in the judiciary: State of West Bengal v. Shivananda Pathak. The decision must be “demonstrably” (Saleem Marsoof J.) fair. The Bar Association of Sri Lanka has rightly declared: “The authority of the judiciary ultimately depends on the trust reposed in it by the people, which is sustained only when justice is administered in a visibly fair manner”.

Credibility is paramount in this regard. “Justice has to be seen to be believed” (J.B. Morton). Legality of the outcome is not decisive; process is of equal consequence. Judicial decisions, then, must withstand public scrutiny, not merely legal technicality: Mark Fernando J. in the Jana Ghosha case. Conceived as continuing vitality of natural justice principles, these are integral to justice itself: Samarawickrema J. in Fernando v. Attorney General. Institutional integrity depends on eliminating even the appearance of partiality (Mandal Vikas Nigam Ltd. v. Girja Shankar Pant), and “open justice is the cornerstone of our judicial system”: (Sahara India Real Estate Corporation Ltd. v. SEBI).

IV. Practical Constraints

Apart from these compelling considerations of policy, there are practical aspects which call for serious consideration. The effect of the proposal is that, among all judges operating at different levels in the judicature of Sri Lanka, judges of the Supreme Court and the Court of Appeal only, to the exclusion of all other judges, are singled out as the beneficiaries of the proposal. An inevitable result is that High Court and District Judges and Magistrates will find their avenues of promotion seriously impeded by the unexpected lengthening of the periods of service of currently serving judges in the two apex courts. Consequently, they will be required to retire at a point of time appreciably earlier than they had anticipated to relinquish judicial office because the prospect of promotion to higher courts, entailing higher age limits for retirement, is precipitately withdrawn. Some degree of demotivation, arising from denial of legitimate expectation, is therefore to be expected.

A possible response to this obvious problem is a decision to make the two-year extension applicable to all judicial officers, rather than confining it to judges of the two highest courts. This would solve the problem of disillusionment at lower levels of the judiciary, but other issues, clearly serious in their impact, will naturally arise.

Public service structures, to be equitable and effective, must be founded on principles of non-discrimination in respect of service conditions and related matters. Arbitrary or invidious treatment is destructive of this purpose. In determining the age of retirement of judges of the Supreme Court and the Court of Appeal, some attention has been properly paid to balance and consistency. The age of retirement of a Supreme Court judge is on par with that applicable to university professors and academic staff in the higher education system. They all retire at 65 years. Members of the public service, generally, retire at 60. Medical specialists retire at 63, with the possibility of extension in special circumstances to 65. The age of retirement for High Court Judges is 61, and for Magistrates and District Judges 60. It may be noted that the policy change in 2022 aimed at specifically addressing the issue of uniformity and compatibility.

If, then, an attempt is made to carve out an ad hoc principle strictly limited to judicial officers, not admitting of a self-evident rationale, the question would inevitably arise whether this is fair by other categories of the public service and whether the latter would not entertain a justifiable sense of grievance.

This is not merely a moral or ethical issue relating to motivation and fulfillment within the public service, but it could potentially give rise to critical legal issues. It is certainly arguable that the proposed course of action represents an infringement of the postulate of equality of treatment, and non-discrimination, enshrined in Article 12(1) of the Constitution.

There would, as well, be the awkward situation that this issue, almost certain to be raised, would then have to be adjudicated upon by the Supreme Court, itself the direct and exclusive beneficiary of the impugned measure.

V. Piecemeal Amendment or an Overall Approach?

If innovation on these lines is contemplated, would it not be desirable to take up the issue as part of the new Constitution, which the government has pledged to formulate and enact, rather than as a piecemeal amendment at this moment to the existing Constitution? After all, Chapter XV, dealing with the Judiciary, contains provisions interlinked with other salient features of the Constitution, and an integrated approach would seem preferable.

VI. Conclusion

In sum, then, it is submitted that the proposed change is injurious to the institutional integrity of the judiciary and to the prestige and stature of judges, and that it should not be implemented without full consideration of all the issues involved.

By Professor G. L. Peiris
D. Phil. (Oxford), Ph. D. (Sri Lanka);
Former Minister of Justice, Constitutional Affairs and National Integration;
Quondam Visiting Fellow of the Universities of Oxford, Cambridge and London;
Former Vice-Chancellor and Emeritus Professor of Law of the University of Colombo.

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Ranked 134th in Happiness: Rethinking Sri Lanka’s development through happiness, youth wellbeing and resilience

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In recent years, Sri Lanka has experienced a succession of overlapping challenges that have tested its resilience. Cyclone Ditwah struck Sri Lanka in November last year, significantly disrupting the normal lives of its citizens. The infrastructure damage is much more serious than the tsunami. According to World Bank reports and preliminary estimates, the losses amounted to approximately US$ 4.1 billion, nearly 4 per cent of the country’s Gross Domestic Product. Before taking a break from that, the emerging crisis in the Middle East has once again raised concerns about potential economic repercussions. In particular, those already affected by disasters such as Cyclone Ditwah risk falling “from the frying pan into the fire,” facing multiple hardships simultaneously. Currently, we see fuel prices rising, four-day workweeks, a higher cost of living, increased pressure on household incomes, and a reduction in the overall standard of living for ordinary citizens. It would certainly affect people’s happiness. As human beings, we naturally aspire to live happy and fulfilling lives. At a time when the world is increasingly talking about happiness and wellbeing, the World Happiness Report provides a useful way of looking at how countries are doing. The World Happiness Report discusses global well-being and offers strategies to improve it. The report is produced annually with contributions from the University of Oxford’s Wellbeing Research Centre, Gallup, the UN Sustainable Development Solutions Network, and other stakeholders. There are many variables taken into consideration for the index, including the core measure (Cantril Ladder) and six explanatory variables (GDP per Capita ,Social Support,Healthy Life Expectancy,Freedom to Make Life Choices,Generosity,Perceptions of Corruption), with a final comparison.

According to the recently published World Happiness Report 2026, Sri Lanka ranks 134th out of 147 nations. As per the report, this is the first time that Sri Lanka has suffered such a decline. Sri Lanka currently trails behind most of its South Asian neighbours in the happiness index. The World Happiness Report 2026 attributes Sri Lanka’s low ranking (134th) to a combination of persistent economic struggles, social challenges, and modern pressures on younger generations. The 2026 report specifically noted that excessive social media use is a growing factor contributing to declining life satisfaction among young people globally, including in Sri Lanka. This calls for greater vigilance and careful reflection. These concerns should be examined alongside key observations, particularly in the context of education reforms in Sri Lanka, which must look beyond their immediate scope and engage more meaningfully with the country’s future.

In recent years, a series of events has triggered political upheaval in countries such as Nepal, characterised by widespread protests, government collapse, and the emergence of interim administration. Most reports and news outlets described this as “Gen Z protests.” First, we need to understand what Generation Z is and its key attributes. Born between 1997 and 2012, Generation Z represents the first truly “digital native” generation—raised not just with the internet, but immersed in it. Their lives revolve around digital ecosystems: TikTok sets cultural trends, Instagram fuels discovery, YouTube delivers learning, and WhatsApp sustains peer communities. This constant, feed-driven engagement shapes not only how they consume content but how they think, act, and spend. Tech-savvy and socially aware, Gen Z holds brands to a higher standard. For them, authenticity, transparency, and accountability—especially on environmental and ethical issues—aren’t marketing tools; they’re baseline expectations. We can also observe instances of them becoming unnecessarily arrogant in making quick decisions and becoming tools of some harmful anti-social ideological groups. However, we must understand that any generation should have proper education about certain aspects of the normal world, such as respecting others, listening to others, and living well. More interestingly, a global survey by the McKinsey Health Institute, covering 42,083 people across 26 countries, finds that Gen Z reports poorer mental health than older cohorts and is more likely to perceive social media as harmful.

Youth health behaviour in Sri Lanka reveals growing concerns in mental health and wellbeing. Around 18% of youth (here, school-going adolescents aged 13-17) experience depression, 22.4% feel lonely, and 11.9% struggle with sleep due to worry, with issues rising alongside digital exposure. Suicide-related risks are significant, with notable proportions reporting thoughts, plans, and attempts, particularly among females. Bullying remains a significant concern, particularly among males, with cyberbullying emerging as a notable issue. At the same time, substance use is increasing, including tobacco, smokeless tobacco, and e-cigarettes. These trends highlight the urgent need for targeted interventions to support youth mental health, resilience, and healthier behavioural outcomes in Sri Lanka. We need to create a forum in Sri Lanka to keep young people informed about this. Sri Lanka can designate a date (like April 25th) as a National Youth Empowerment Day to strengthen youth mental health and suicide prevention efforts. This should be supported by a comprehensive, multi-sectoral strategy aligned with basic global guidelines. Key priorities include school-based emotional learning, counselling services, and mental health training for teachers and parents. Strengthening data systems, reducing access to harmful means, and promoting responsible media reporting are essential. Empowering families and communities through awareness and digital tools will ensure this day becomes a meaningful national call to action.

As discussed earlier, Sri Lanka must carefully understand and respond to the challenges arising from its ongoing changes. Sri Lanka should establish an immediate task force comprising responsible stakeholders to engage in discussions on ongoing concerns. Recognising that it is not a comprehensive solution, the World Happiness Index can nevertheless act as an important indicator in guiding a paradigm shift in how we approach education and economic development. For a country seeking to reposition itself globally, Sri Lanka must adopt stronger, more effective strategies across multiple sectors. Building a resilient and prosperous future requires sound policymaking and clear strategic direction.

(The writer is a Professor in Management Studies at the Open University of Sri Lanka. You can reach Professor Abeysekera via nabey@ou.ac.lk)

by Prof. Nalin Abeysekera

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Hidden diversity in Sri Lanka’s killifish revealed: New study reshapes understanding of island’s freshwater biodiversity

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Aplocheilus parvus

A groundbreaking new study led by an international team of scientists, including Sri Lankan researcher Tharindu Ranasinghe, has uncovered striking genetic distinctions in two closely related killifish species—reshaping long-standing assumptions about freshwater biodiversity shared between Sri Lanka and India.

Published recently in Zootaxa, the research brings together leading ichthyologists such as Hiranya Sudasinghe, Madhava Meegaskumbura, Neelesh Dahanukar and Rajeev Raghavan, alongside other regional experts, highlighting a growing South Asian collaboration in biodiversity science.

For decades, scientists debated whether Aplocheilus blockii and Aplocheilus parvus were in fact the same species. But the new genetic analysis confirms they are “distinct, reciprocally monophyletic sister species,” providing long-awaited clarity to their taxonomic identity.

Speaking to The Island, Ranasinghe said the findings underscore the hidden complexity of Sri Lanka’s freshwater ecosystems.

“What appears superficially similar can be genetically very different,” he noted. “Our study shows that even widespread, common-looking species can hold deep evolutionary histories that we are only now beginning to understand.”

A tale of two fishes

The study reveals that Aplocheilus blockii is restricted to peninsular India, while Aplocheilus parvus occurs both in southern India and across Sri Lanka’s lowland wetlands.

Despite their close relationship, the two species show clear genetic separation, with a measurable “genetic gap” distinguishing them. Subtle physical differences—such as the pattern of iridescent scales—also help scientists tell them apart.

Co-author Sudasinghe, who has led several landmark studies on Sri Lankan freshwater fishes, noted that such integrative approaches combining genetics and morphology are redefining taxonomy in the region.

Echoes of ancient land bridges

The findings also shed light on the ancient biogeographic links between Sri Lanka and India.

Scientists believe that during periods of low sea levels in the past, the two landmasses were connected by the now-submerged Palk Isthmus, allowing freshwater species to move between them.

Later, rising seas severed this connection, isolating populations and driving genetic divergence.

“These fishes likely dispersed between India and Sri Lanka when the land bridge existed,” Ranasinghe said. “Subsequent isolation has resulted in the patterns of genetic structure we see today.”

Meegaskumbura emphasised that such patterns are increasingly being observed across multiple freshwater fish groups in Sri Lanka, pointing to a shared evolutionary history shaped by geography and climate.

A deeper genetic divide

One of the study’s most striking findings is that Sri Lankan populations of A. parvus are genetically distinct from those in India, with no shared haplotypes between the two regions.

Dahanukar explained that this level of differentiation, despite relatively recent geological separation, highlights how quickly freshwater species can diverge when isolated.

Meanwhile, Raghavan pointed out that these findings reinforce the importance of conserving habitats across both countries, as each region harbours unique genetic diversity.

Implications for conservation

The study carries important implications for conservation, particularly in a country like Sri Lanka where freshwater ecosystems are under increasing pressure from development, pollution, and climate change.

Ranasinghe stressed that understanding genetic diversity is key to protecting species effectively.

“If we treat all populations as identical, we risk losing unique genetic lineages,” he warned. “Conservation planning must recognise these hidden differences.”

Sri Lanka is already recognised as a global biodiversity hotspot, but studies like this suggest that its biological richness may be even greater than previously thought.

A broader scientific shift

The research also contributes to a growing body of work by scientists such as Sudasinghe and Meegaskumbura, challenging traditional assumptions about species distributions in the region.

Earlier studies often assumed that many freshwater fish species were shared uniformly between India and Sri Lanka. However, modern genetic tools are revealing a far more complex picture—one shaped by ancient geography, climatic shifts, and evolutionary processes.

“We are moving from a simplistic view of biodiversity to a much more nuanced understanding,” Ranasinghe said. “And Sri Lanka is proving to be a fascinating natural laboratory for this kind of research.”

Looking ahead

The researchers emphasise that much remains to be explored, with several freshwater fish groups in Sri Lanka still poorly understood at the genetic level.

For Sri Lanka, the message is clear: beneath its rivers, tanks, and wetlands lies a largely untapped reservoir of evolutionary history.

As Ranasinghe puts it:

“Every stream could hold a story of millions of years in the making. We are only just beginning to read them.”

By Ifham Nizam

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