Catfish are fish that live in fresh water. This fish has the characteristics of a smooth body, elongated flat body, and has a long mustache around the mouth. These fish can adapt well in extreme environments and temperatures. In Indonesia, catfish are used as side dishes such as pecel catfish and mangut catfish.
Catfish contains protein and low in calories. Catfish contains omega-3, vitamin B12, healthy fats, vitamins and minerals. Quote from healthline.comIn a 3.5 ounce (100gram) serving of catfish, the nutritional content is:
- Calories: 105 calories.
- Fat: 2.9 grams.
- Protein: 18 gram.
- Sodium: 50 milligrams (mg).
- Vitamin B12: 121% of Daily Value (DV).
- Selenium: 26% of the DV.
- Phosphorus: 24% of the DV.
- Thiamine: 15% of DV.
- Potassium: 19% of the DV.
- Cholesterol: 24% of the DV.
- Omega-3 fatty acids: 237 mg.
- Omega-6 fatty acids: 337 mg.
Benefits of Catfish for Pregnant Women
Fish and shellfish are good sources of protein, iron, and zinc. These nutrients are good for your baby’s development and growth. Omega-3 fatty acids in fish can improve baby’s brain development.
However, some foods, such as swordfish, mackerel, and shark, are high in mercury. Mercury from this seafood if consumed by adults has no impact. However, especially pregnant women can be dangerous.
High levels of mercury can build up in the bloodstream. In addition, mercury can damage the development of the baby’s brain and nervous system.
Quote from mayoclinic.orgThe United States Food and Drug Administration (FDA) recommends pregnant women consume 8 ounces and up to 12 ounces (340 grams) of low-mercury seafood for 1 week. If calculated about 2-3 servings of food. Catfish is low in mercury and contains omega-3 fatty acids.
Here are some types of fish that contain little mercury and are safe for pregnant women to consume:
- Salmon.
- Teri.
- Herring.
- Sardine.
- Freshwater trout.
- Mackerel.
- Shrimp.
- Pollock fish.
- Nila.
- Cod fish.
- Catfish.
- Canned light tuna.
How to consume seafood and fish during pregnancy:
- Avoid eating large sea fish or large predators such as sharks, swordfish, king mackerel, or tilefish.
- Do not eat raw fish and shellfish to avoid harmful bacteria and viruses.
- Cooking seafood properly is like cooking fish at an internal temperature of 145 F (63 C).
- Cook clams, mussels, and oysters with their shells open.
Benefits of Catfish and Side Effects
Catfish contains a variety of nutrients and protein for body energy. Here are the benefits of catfish for health:
1. Good for the heart
Catfish contains omega-3 which is good for protecting the heart and lowering cholesterol.
2. Healthy brain
Omega-3 fatty acids are beneficial for brain health. Quote from healthbenefitstimes.com, omega-3 in catfish can increase skeletal muscle strength.
One 3.5-ounce (100-gram) catfish fillet provides 237 mg. The content can be used for 15-20% of adequate intake in adults. Catfish also provides less fatty acids than salmon.
A 3-ounce serving of fatty fish such as salmon contains 1,800 mg of omega-3s. While the content of 3 ounces of catfish contains only 200 mg of omega-3.
3. Maintain weight balance
Fish contains protein for the body’s energy source. Catfish provides about 32–39% of the daily protein requirement. In one day the body needs 105 calories. The dense protein of catfish can increase satiety.
4. Protect the nervous system
Some fish contain high levels of mercury which can cause health problems such as nerve damage. Mercury can be dangerous for children. Catfish contains a small amount of mercury that can be consumed by children.
5. Beneficial for the eyes
Fish are rich in oil that can help keep your eyes healthy. Recent research shows omega-3 fatty acids help protect eye health. This content is beneficial for people with age-related macular degeneration (AMD). AMD is a condition when the retina degenerates and vision becomes blurred. Usually occurs in the elderly and the elderly.
6. Protects Lungs
Research has found that catfish helps protect the lungs. Fish can relieve asthma symptoms in children.
7. Fights Depression
Omega-3 levels in catfish can prevent depression. This was found in studies highlighting the association of low omega-3s and a higher risk of depression.
8. Healthy bones and teeth
Quoting from the page Alodokter.com, Catfish contains vitamin D which plays a role in improving bone and dental health. Catfish is good for consumption for children who are experiencing a period of growth. Catfish contains vitamins and minerals for bone health.
9. Vitamin B12
A 3.5-ounce (100-gram) serving of catfish contains vitamin B12. This vitamin is beneficial for health. Vitamin B12 can promote mental health, protection against heart disease, and prevention and treatment of anemia.
10. Prevent Dementia
The human brain contains 60% fat and most of the fat from omega-3. Recent research has shown that people who eat fish can reduce dementia and memory problems.
Dementia is a disease of memory loss and ways of thinking. This disease usually affects the elderly. The impact can interfere with socialization activities and daily activities of sufferers.
Catfish contain omega-3 fats that can help prevent dementia. In addition, this fat content is beneficial for children. The benefits of catfish for children, namely increasing concentration, reading skills, behavior, and Attention Deficit Hyperactivity Disorder (ADHD) children.
Side Effects of Eating Catfish
Catfish contains omega-6 fatty acids. If this content is more in the body, it can increase the risk of blood clots, arthritis, inflammatory bowel disease. Catfish contains omega-6 fatty acids of 337 mg. Excessive consumption of catfish can add bad fats and high cholesterol in the body.
Keep in mind, catfish also contains low mercury. Although low, if consumed long-term mercury can be absorbed by the body. Mercury impacts the immune system and damages nerves.
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