lautnusantara.com Do you like catfish? This fish is very popular in the catfish pecel menu, which is served with fresh vegetables complete with chili sauce. Many people like this type of fish, because of its delicious taste, abundant nutritional content so that it provides benefits to the health of the body. So, what are the benefits of this fish with its characteristic whiskers? Come on, see the following review!

Nutritional content of catfish

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Catfish or keli fish has the scientific name Clarias Spp.  You can recognize this fish easily because it has a distinctive feature, namely it is equipped with whiskers like a cat.

Usually, people process catfish by frying it and serving it with chili sauce and fresh vegetables. It can also be cooked with coconut milk sauce known as mangut lele.

Behind its soft meat, catfish actually has many health benefits because it is rich in nutrients. In 100 grams of catfish contains the following nutrients.

· Protein : 16.38 grams.

·  Fat: 2.8 grams.

·  Cholesterol: 58 mg.

·  Sodium: 43 mg.

· Vitamin D: 12.50 mcg.

·  Calcium: 14 mg.

·  Iron: 0.30 mg.

·  Potassium: 358 mg.

·  Folate: 10 mcg.

·  Phosphorus: 209 mg.

·  Thiamine or Vitamin B1: 0.210 mg.

·  Riboflavin or Vitamin B2 : 0.072 mg.

·  Vitamin B3: 1,093 mg.

·  Vitamin B2 : 2.23 mcg.

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Benefits of catfish for health

Catfish is one of the healthy food menus, if you are bored with other types of fish. Here are some of the benefits of catfish according to various studies.

1. Maintain heart health

According to a 2015 study in the journal Genetics and molecular research ,  catfish is a food that contains omega 3 fatty acids . These fatty acids consist of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Consuming catfish rich in omega 3 fatty acids ( fish oil ) provides benefits for heart health . First, it keeps the lining of the heart arteries smooth and free from damage. In addition, the nutritional content of catfish also prevents thickening of the arteries from plaque and hardening, making blood flow smoother.

Second, omega 3 fatty acids can lower triglyceride levels by slowing the rate of formation. Triglycerides themselves, if high, can increase the risk of heart disease .

Third, these fatty acids also reduce inflammation in the blood vessels of the heart that often causes atherosclerosis . The way to do this is by slowing down the production of substances released during the inflammatory response.

Finally, fish oil helps lower blood pressure while increasing good cholesterol levels. You need to know that high blood pressure (hypertension) and high cholesterol levels are risk factors for heart disease.

2. Prevent anemia

You can get vitamin B12 from catfish. Well, it takes two steps for the body to absorb vitamin B12 from food. First, hydrochloric acid in the stomach separates vitamin B12 from the protein attached to the food. After that, vitamin B12 combines with a protein made by the stomach called intrinsic factor and is absorbed by the body.

Then, the body will utilize the vitamins from catfish to help make DNA, feed nerve cells , and form normal red blood cells . From these properties, eating catfish can help prevent the type of megaloblastic anemia that makes people tired and weak. So, catfish can be one of the healthy food menus for anemia sufferers .

3. Supports the immune system to become stronger

Don't want to get sick easily? Eating catfish can be one easy way. Because, catfish contains high protein which provides benefits to the immune system. The immune system itself can be described as a shield for the body from various threats.

A strong immune system can fight off attacks from viruses, bacteria, or parasites more effectively, making you less likely to get sick. Protein also plays an important role in the body's cells, which also supports the wound healing process .

4. Maintain brain health

Inflammation can occur in any part of your body, including the brain . Inflammation of the brain can increase the risk of Alzheimer's disease. . Alzheimer's disease itself is a disease that attacks the brain, affecting the ability to think, behave, and socialize.

You can probably prevent this inflammation from getting worse by eating anti-inflammatory foods , such as catfish. The benefits of catfish come from its omega 3 fatty acid content.

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5. Reduces the risk of stroke

Another benefit of catfish that you need to know is that it can reduce the risk of stroke . How is that possible? This benefit is obtained from the potassium content in catfish.

Potassium is known to maintain muscle health. , nerves, and blood vessels, so it can reduce stroke, a condition caused by disrupted blood supply to the brain. If potassium intake is sufficient, the risk of stroke can decrease.

Safe tips for consuming catfish

You already know, right, what are the benefits of catfish? If you want to get the benefits, try putting catfish on your food menu. So that you don't get bored, you can combine catfish with other types or as other preparations. For example, cooking catfish seasoned catfish or frying it.

Although it tastes good, fried catfish tends to be high in fat. Especially, if you use coconut oil as cooking oil . Well, to get around this, you can replace the oil with healthier oil, such as olive oil. or corn oil.

You also need to pay attention to the quality of the fish when choosing. Because, fish that are no longer fresh, the nutritional content is no longer complete. So, you have to be careful in choosing fish in the market.

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