Because fish is high in beneficial elements, the American Heart Association suggests eating it at least twice a week. This is something that heart.org also supports. But, in particular, how nutritious is catfish?
Packed with protein
One research looked at the nutrients in catfish meals and discovered significant quantities of protein (60 percent ). A 100g chunk of catfish, for example, has 18.5 g of protein, among other nutrients. For comparison, the average male and woman should consume 56 and 46 grams, respectively.
Proteins are composed of amino acids, which serve as the foundation for nails, hair, muscles, and bones. Amino acids are also required for the production of enzymes and hormones, both of which are necessary for important biological functions.
When reducing weight, struggling with an illness, or facing hospitalization, older folks are advised to eat more protein, and one of the greatest ways to do so is to consume more catfish.
💡 Did you know that chicken is a high-protein source?
Read more about Chicken Salad Nutrition
Rich in omega-3 fatty acids
Smoked and boiled catfish, according to foodandnutritionjournal.org, can be a good source of omega-3 polyunsaturated fatty acids. Omega-3 fatty acids are necessary since the body cannot produce them on its own, despite the fact that they are required to create brain cells and sustain heart function.
DHA is an essential omega-3 fatty acid that has been found to have neuroprotective qualities. This explains why low omega-3 fatty acid levels have been linked to neurological disorders. Furthermore, omega-3 fatty acids reduce the chance of having an irregular heartbeat as well as artery hardening and blockage.
💡Adding more catfish to your diet can help you meet the average daily recommended amounts for omega-3s.
Crammed with vitamin B12
Catfish diet also contains vitamin B12 (around 2.9 g/100g). Vitamin B12 is a critical nutrient that can only be received through animal foods or supplements because the body cannot generate it.
Although vitamin B12 is involved in a variety of bodily activities, its most significant role is in energy metabolism. Fats, carbs, and proteins provide energy to the body, but energy extraction is only possible with Vitamin B12 and other B vitamins working as coenzymes.
As a result, exhaustion and weight loss are frequent signs of vitamin B12 insufficiency. If you are physically active, eating more catfish in conjunction with energy-rich meals will help you make the most of your lifestyle.
Full of niacin
When it comes to nutrition, catfish have a good level of niacin (2.38 mg/100g). Niacin, often known as vitamin B3, is well known for its ability to decrease cholesterol levels by inhibiting the enzyme necessary in the liver to produce “bad” cholesterol. Niacin also helps to raise HDL or “good” cholesterol levels.
Although cholesterol is necessary for healthy cell membranes, high amounts of “bad” cholesterol can damage arteries and raise the risk of heart disease and stroke.
💡 Making healthy dietary choices, such as eating catfish at least twice a week, is one of many things you can do to improve your cholesterol levels.
Loaded with selenium
Catfish has around 14.3g of selenium per 100g. Selenium boosts the immune system, making it more resistant to bacteria, viruses, and other diseases. Without enough selenium, the immune system and muscles weaken, and cognitive function may decrease.
Furthermore, by lowering DNA damage, selenium can lower the chance of acquiring some malignancies. It may also help relieve nausea and exhaustion in certain chemotherapy patients. Overall, catfish is a good source of nutritional selenium, which helps enhance the immune system and prevent mental decline and illnesses like cancer, among other things.
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