Not only does it taste delicious, there are various benefits of milkfish that you may not know about. These benefits come from a variety of nutrients contained in it and of course good for your body's health.
Milkfish (Chanos Chanos) is a type of freshwater fish that is quite commonly consumed in various countries, including Indonesia. The original habitat of milkfish is actually in the sea, but this fish can live in fresh water and brackish water so it is widely cultivated as freshwater fish.
In Indonesia, milkfish is often processed by frying, pressing, or grilling. In addition, milkfish also has many nutrients that are good for the health of the body.
Milkfish Nutritional Content
Milkfish is a good source of protein. In 100 grams of milkfish, there are about 20 grams of protein and the following various nutrients:
- 120–150 calories
- 2.8 grams fat
- 150 milligrams of phosphorus
- 27 milligrams of potassium
- 65 milligrams sodium
- 20 milligrams of calcium
- 2 milligrams of iron
- 45 micrograms (mcg) of vitamin A
Milkfish also contains B vitamins and omega-3 fatty acids (EPA and DHA). In fact, the omega-3 content in milkfish can compete with salmon, tuna, and tuna.
Benefits of Milkfish for Body Health
Behind the savory and delicious taste, milkfish has various benefits that are a pity to miss. Some of the benefits of milkfish are:
1. Supports brain health and function
The content of omega-3 fats, protein, and antioxidants in milkfish plays an important role in maintaining brain health and function. These various nutrients are known to improve memory and concentration and prevent dementia or dementia, especially in the elderly.
In addition, omega-3 is also important for the growth and brain development of infants and children.
2. Maintain heart health
In addition to brain health, omega-3 is a type of good fat that can reduce the risk of cardiovascular disease, such as heart disease and stroke. The omega-3 content in milkfish is also known to lower triglycerides and cholesterol, and control blood pressure.
3. Maintain eye health and function
Milkfish contains a variety of nutrients that play an important role in maintaining eye health. These nutrients include vitamin A, vitamin B, lutein, and omega-3.
With adequate intake of these nutrients, your eye function will remain optimal. It can also reduce the risk of eye disorders, such as cataracts and macular degeneration.
4. Maintain healthy bones and teeth
Not only milk and its processed products, milkfish also contains calcium and phosphorus which are good for healthy bones and teeth and reduce the risk of bone diseases, such as rickets and osteoporosis.
Therefore, milkfish can be used as a food choice to support the function and health of your bones.
5. Prevent anemia
Milkfish contains B vitamins, folate, and iron which play a role in the formation of red blood cells. Lack of these nutrients can cause the production of red blood cells to decrease, which then triggers anemia.
Therefore, you can meet your iron intake by eating milkfish or other types of food that are also rich in these nutrients, such as lean meat and eggs.
You can also meet your iron needs by using iron supplements as recommended by your doctor.
6. Strengthening the immune system
The content of vitamin A, iron, and protein in milkfish plays a role in the formation of immune cells so that it can strengthen the body's resistance. With a strong immune system, the body will be able to fight germs that cause disease and you won't get sick easily.
7. Meet the nutritional needs of pregnant women and fetuses
Milkfish is also good consumed by pregnant women. Various nutrients contained in it can support the growth and development of the fetus and meet the nutritional needs of the mother during pregnancy. The recommended serving of milkfish for pregnant women is 2-3 servings per week.
Milkfish is a good source of animal protein for the body. The benefits of milkfish above will be maximized if you balance it by eating other nutritious foods, such as fruits and vegetables, as well as exercising regularly.
If you still have questions about the benefits of milkfish or if you have a seafood allergy, consult your doctor first before consuming this type of fish. This is important to do to prevent the emergence of allergic reactions due to consuming milkfish.