lautnusantara.com Freshwater fish and saltwater fish have only minor differences in their nutritional content. While both are rich in protein, freshwater fish contain more omega-3 fatty acids, calcium, vitamin A, and folate compared to saltwater fish.

With these various nutrients, here are the benefits you can gain from consuming freshwater fish.

1. Reduces the Risk of Heart Disease

Freshwater fish are a source of omega-3. These unsaturated fats can promote heart health by lowering blood pressure, inflammation, and triglycerides. Furthermore, omega-3 also reduces inflammation that can damage blood vessels.

Various studies have shown that people who regularly eat fish have a lower risk of developing heart disease and stroke. Freshwater fish even have the potential to reduce the risk of heart disease-related mortality.

2. Prevents Anemia

Freshwater fish benefit individuals prone to anemia thanks to their high vitamin B12 content. Impressively, the vitamin B12 in this food can even meet 121% of your daily needs.

Although other types of fish are also rich in vitamin B12, catfish is one of the highest in content. Therefore, don't forget to add this delicious fish to your weekly menu.

3. High-Quality Protein Source

Protein plays a crucial role in muscle and tissue repair, hormone and enzyme formation, and various other bodily functions. Eating freshwater fish is an easy way to meet your daily protein needs.

One hundred grams of catfish contain 16 grams of protein, which can meet 32–39% of daily protein requirements. The protein content in 100 grams of tilapia is even higher, at 26.2 grams, equivalent to 46% of an adult's daily needs.

4. Source of Diverse Vitamins and Minerals

Not only delicious, but freshwater fish also provide a wealth of beneficial vitamins and minerals. Your body needs these to perform various functions, such as maintaining heart function and preserving brain health.

Barramundi (Kakap Putih) is one of the freshwater fish types that contains the most vitamins and minerals. By consuming this fish, you can get vitamins A, B1, and C, as well as various minerals including iron, calcium, and phosphorus.

5. Reduces the Risk of Autoimmune Disorders

Autoimmune disorders occur when the immune system mistakenly attacks healthy tissues, causing damage. Interestingly, some studies have found a link between autoimmune disorders and insufficient omega-3 intake.

Other research also shows that fish consumption is associated with a decreased risk of other autoimmune-related diseases, such as rheumatoid arthritis and multiple sclerosis. Nevertheless, this research has not been conclusively proven and requires further study.

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