lautnusantara.com There are many types of healthy fish that you can enjoy as a side dish when eating, one of which is milkfish. You can serve this fish with various recipes, such as fried milkfish, grilled milkfish, or milkfish in coconut milk sauce. In addition to its delicious taste, it turns out that many people like milkfish because of its nutritional content and benefits. However, do you know what the health benefits of milkfish are?

Nutritional content of milkfish

In addition to chicken, you can rely on milkfish as a healthy menu for your family. Its meat is not easily destroyed and its taste is not salty like sea fish, making milkfish quite popular among other types of fish. Milkfish, which has the Latin name Chanos chanos, is also popular because of its nutritional content which is believed to provide health benefits. In 100 grams of milkfish, it contains various nutrients, such as:

• Protein : 20 gram.
• Fat : 4.8 grams.
• Kalsium : 20 mg.
• Fosfor: 150 mg.
• Iron: 2 mg.
• Sodium: 67 mg.
• Zinc: 0,9 mg.
• Potassium: 271.1 mg
• Vitamin A : 45 mcg.
• Thiamin (vitamin B1) : 0,05 mg.
• Riboflavin ( vitamin B2 ) : 0.10 mg.
• Niacin (vitamin B3) : 6 mg.

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Benefits of milkfish for health

Based on its nutritional content, milkfish has the potential to provide benefits for your body, including:

1. Prevents inflammation in the body

Every day you are exposed to free radicals, such as cigarette smoke or air pollution. These molecules can eventually cause oxidative stress which leads to damaged or inflamed body cells. In the long term, inflammation can lead to heart disease. and cancer. This is because the blood vessels around the heart also experience inflammation, allowing blockage of blood flow. While in cancer, cell damage can trigger cells to become abnormal so that they grow and develop uncontrollably. The key to preventing inflammation is increasing your consumption of antioxidant-rich foods. Well, you can get the benefits of antioxidants in fighting free radicals by eating milkfish.

2. Healthy skin

Healthy and clean skin is certainly everyone's choice, including you. To get this healthy skin, you need to undergo regular skin care. Not only that, the right step that you can rely on is to nourish the skin with a variety of healthy foods. Milkfish can be one option to get these benefits. The reason is because milkfish is rich in collagen peptides. Collagen itself is a protein that builds skin, bones, tendons, and cartilage. According to a study in the Journal of Food Science and Technology, the collagen content in milkfish can increase hydration and improve facial skin conditions. In addition, the antioxidant content in milkfish also prevents oxidative stress on skin cells, so it can prevent premature aging. So, the benefits of eating milkfish help your skin stay young.

3. Improve eye health

Vision problems, such as myopia (nearsightedness) are very common in teenagers and adults. People with this vision disorder cannot see objects that are far away. One way to prevent myopia is to get enough vitamin A. Vitamin A is included in the antioxidant group found in milkfish. The benefits of this vitamin in milkfish are to maintain the function of the conjunctiva and cornea. That way, the sharpness of the eyes in seeing can be maintained properly. The benefits of vitamin A in milkfish are not limited to that. This nutrient also maintains the function of the ocular surface and forms a photopigment called the rhodopsin photoreceptor. This photopigment is in the retinal rod cells which function to help the eyes see at night and reduce the risk of night blindness later in life.

4. Helps increase good cholesterol

This freshwater fish contains vitamin B3 which you also know as niacin. Vitamin B3 in milkfish can provide benefits in the form of protection for the heart by increasing good cholesterol levels. levels , namely high-density lipoprotein (HDL). Increasing good cholesterol helps remove low-density lipoprotein (LDL), the “bad” cholesterol, from your bloodstream. Lowering bad cholesterol levels can lower your risk of heart disease.

5. Keeps blood pressure stable

High blood pressure (hypertension) can occur due to frequent consumption of salty foods. Foods high in salt can increase blood pressure and in the long term will make the heart work harder to pump blood.The way to reduce the risk of hypertension is to reduce the consumption of foods high in salt. In addition, you also need to meet your potassium intake properly. This is because potassium functions to stabilize sodium levels in the body. Well, you can get the benefits of potassium by consuming milkfish.

Healthy and safe tips for eating milkfish

Want to get the health benefits of milkfish? You can add this fish to your daily menu, in addition to consuming other types of fish, such as tuna or catfish. You can process milkfish by frying, boiling, grilling, or baking it. There are various ways to serve this fish, but the healthiest is to boil it. Frying fish can result in more fat and cholesterol. The trick is to use healthier oils, such as olive oil, over medium heat. Make sure you don't use too much salt. You can enrich the flavor by adding more spices.In addition to the way of cooking, you also have to pay attention to the condition of the fish. When you have to choose fish that is still fresh, namely not smelly and soft. Although the benefits of milkfish are abundant, you need to know your body condition. Because, some people show allergic reactions after eating fish. If you have allergies, it would be better to avoid eating milkfish.

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