Do you like to eat catfish? If so, there is good news for you. You can get many health benefits of catfish, ranging from maintaining brain health, lowering cholesterol, to supporting bone and muscle health.
catfish or Pangasius is a source of high nutritional animal protein at a fairly affordable price. This fish belongs to the type of freshwater fish.
Because it tastes delicious and the meat is soft, it's no wonder that catfish is loved by almost all people, from children, pregnant women, and even the elderly. In Indonesia itself, this fish is commonly consumed and processed into various dishes, ranging from fried or grilled catfish, fish soup, to fish crackers.
Catfish Nutrient Content
In 100 grams of catfish, contained about 120 calories and a variety of the following nutrients:
- 15 grams of protein
- 5.9–6 grams of fat
- 10 milligrams of magnesium
- 200 milligrams of phosphorus
- 300 milligrams of potassium
- 100 milligrams sodium
- 10 micrograms of folate
- 8.2 microgram selenium
- 9 IU of vitamin D
- 0.8 milligrams of vitamin E
- 0.5 milligrams of zinc
In addition to the nutritional content mentioned above, catfish also contains omega-3 and omega-6 fatty acids which are quite abundant. This fish also contains vitamin A, vitamin B, vitamin K, calcium, and choline which are also good for body health.
6 Benefits of Catfish for Health
Due to its high nutritional content, catfish is good for consumption to meet daily nutritional needs. Not only that, catfish also has various health benefits, including:
1. Prevent cardiovascular disease and lower cholesterol
Catfish contains omega-3 and omega-6 fatty acids which are healthy and good for the heart and blood vessels. Catfish is also useful for increasing levels of good cholesterol (HDL) and reducing bad cholesterol (LDL).
If levels are too high, bad cholesterol can accumulate and trigger blockages in blood vessels. This can lead to cardiovascular diseases, such as stroke and heart disease.
Therefore, to maintain a healthy heart and blood vessels, you need to meet your daily nutritional intake, one of which can be obtained from catfish.
However, in addition to eating this fish, you also need to accompany it with regular exercise, live a healthy diet, stay away from cigarettes and alcoholic beverages, and maintain an ideal body weight, in order to maintain heart health.
2. Maintain brain health
Besides being good for the heart, omega-3 fats, protein, and various vitamins and minerals contained in catfish are also useful for maintaining brain health, you know.
Several studies have shown that a healthy diet, including regular consumption of fish, can maintain brain function and performance, improve memory and concentration in the elderly, and reduce the risk of certain brain diseases, such as dementia and Alzheimer's disease.
3. Supports muscle and bone health
The protein contained in catfish plays an important role in the process of forming and repairing body tissues, such as skin, muscles, and bones. In addition, protein also plays a role in the formation of energy as well as various hormones and enzymes in the body.
4. Prevent anemia
Anemia or lack of blood is a disease that occurs when the body lacks red blood cells. This disease can occur due to a lack of iron, folate, and vitamin B12 in the body.
To prevent anemia, you need to meet these nutritional intakes by eating healthy foods, such as meat, eggs, beans, tofu, tempeh, and fish, including catfish.
5. Controls weight gain
Not only supports muscle and bone health, the high protein content in catfish is also known to be good for making the body feel full longer. This can make it easier for you to control your appetite, so your weight is easier to maintain.
In addition, catfish is also one type of food that is good for consumption when dieting.
6. Increase endurance
Thanks to its abundant nutritional content, catfish is useful for increasing body resistance, so that you are not susceptible to disease. In fact, research has found that regularly consuming catfish can also support the body's recovery process when you are sick or injured.
Catfish is healthy for consumption, but to meet daily nutritional needs, you also need to accompany it by eating various other healthy foods, such as vegetables and fruit, meat, eggs, nuts, and milk.
In addition, it is important to remember, catfish can also cause allergic reactions in some people. Therefore, you may need to stay away from or limit the intake of catfish, if you have a history of allergies to this fish.
If you still have questions about the benefits of catfish for health or want to know what types of food are good and suitable for your health, you can consult a doctor directly.