Take a peek at the protein content of catfish and its benefits for health
TEMPO.CO, Jakarta – Catfish is one of the oldest and most widespread fish species in the world because of its ability to adapt to its environment. So don’t be surprised if you can find catfish in restaurants and supermarkets everywhere. This is one of the favorite foods because catfish protein is very high, as well as other nutrients.
Even though it is found in various countries, in general the benefits of catfish are the same. Reporting from Helathline, catfish is rich in children’s nutrients that are good for the body. Apart from being low in calories and sodium, catfish contains lots of protein, healthy fats, vitamins, and minerals. One serving of fresh catfish (about 100 grams) contains 105 calories, 50 milligrams of sodium, 2.5 grams of fat, 24 percent of daily cholesterol.
Catfish protein in each serving is 18 grams, omega 3 fatty acids 237 mg, omega 6 fatty acids 337 mg, vitamin B12 as much as 121 percent of daily needs, vitamin B1 (thiamine) as much as 15 percent, and various minerals ranging from selenium. , phosphorus, and potassium.
Catfish protein is a source of energy from food, which is also responsible for building and repairing tissue and muscle, as well as serving as building blocks for many hormones, enzymes and other molecules.
One serving of catfish provides 32-39 percent of your daily protein requirement with just 105 calories. In comparison, the same serving of salmon provides about half of your daily protein needs, but over 230 calories.
Nutrient-dense protein sources such as catfish can aid in weight loss by increasing feelings of fullness. This fish is also a great choice for people who are concerned about calorie intake but want to make sure they are getting adequate nutrition.
The US Department of Agriculture (USDA) recommends eating up to 8 servings of fish or seafood each week. One reason for this recommendation is that catfish and other seafood tend to provide more omega 3 fatty acids than other foods.
Omega 3 fatty acids are well known for their role in brain health. Although more research is needed, these fatty acids may help treat neurological and mental conditions, including memory loss, attention deficit hyperactivity disorder (ADHD), and depression.
What’s more, omega 3s are associated with improved skeletal muscle strength, heart health, and the gut microbiome.
Since your body can’t produce omega 3 on its own, you need to get it through food. One 100-gram catfish fillet offers 237 mg, or 15-20 percent of the Adequate Intake (AI) for adults.
Catfish is also a good source of vitamin B12. One serving of catfish offers up to 121 percent of the daily value for vitamin B12. Adequate levels of vitamin B12 benefit general health, including improved mental health, protection against heart disease, and prevention and treatment of anemia.