4 Benefits of Catfish for He alth and How to Safely Eat It

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4 Benefits of Catfish for He alth and How to Safely Eat It
4 Benefits of Catfish for He alth and How to Safely Eat It

The benefits of catfish for he alth are not inferior to other types of fish, from losing weight to maintaining heart he alth. This is thanks to the various nutrients contained in it, such as protein and omega-3

Catfish is one of the mainstay food ingredients for Indonesian people. This type of fish is often processed into various types of food, either by frying, grilling, or processing with spices according to your taste.

4 Benefits of Catfish for He alth and How to Safely Eat It - Alodokter

Not only delicious, catfish is also known as a type of freshwater fish with nutritional content that is not inferior to other seafood, such as tuna and salmon. Catfish also has a low mercury content because it is generally cultivated using the livestock method.

Nutritional Content in Catfish

In one serving or about 100 grams of fresh catfish, there are 105 calories and the following various nutrients:

  • 18 grams of protein
  • 3 grams of fat
  • 50 grams sodium
  • 237 milligrams of omega-3 fatty acids
  • 337 milligrams of omega-6 fatty acids

Catfish also contains vitamin B12 and various minerals, such as selenium, phosphorus, and potassium.

The Benefits of Catfish for He alth

Various nutritional content in catfish makes it efficacious for he alth, including:

1. Lose weight

Catfish is a good source of nutrient-dense protein for weight loss. These nutrients can keep you full longer, so you can reduce the desire to overeat or eat snacks that can increase weight.

2. Maintain brain he alth

The content of omega-3 fatty acids in catfish is good for maintaining brain he alth and can prevent senile dementia, depression, and cognitive disorders. However, the benefits of catfish for maintaining brain he alth still require further research.

3. Prevent anemia

Catfish is one of the food sources rich in vitamin B12 which is important to prevent anemia. Not only preventing, catfish can also be a he althy menu choice for people with anemia.

However, further research is still needed to find out the benefits of catfish for anemia.

4. Maintain heart he alth

Not only good for brain he alth, the content of omega-3 fatty acids in catfish is also good for heart he alth and reduces the risk of coronary heart disease. In addition, this type of he althy fatty acid can also reduce blood pressure.

Omega-3 fatty acids cannot be produced by the body. Therefore, to get these benefits, you can eat foods rich in omega-3 fatty acids, including catfish.

Safe Way to Eat Catfish

Although catfish has various he alth benefits, you are advised not to overeat catfish, especially those cooked by frying. Excessive consumption of fried catfish can increase saturated fat intake.

In addition, vary your diet with other types of fish that are also rich in nutrients, such as salmon and tuna. Fish consumption is recommended about 2 times a week, or the equivalent of 340 grams of fish in a week.

Catfish is a good source of animal protein for the body. Choose a he althy processing method to maximize the benefits that can be obtained.

Catfish Recipe

Besides being fried or grilled, catfish is also more delicious if it is processed using spices, such as grilled catfish. Here is a recipe for grilled catfish that you can try at home:


  • 1 kg catfish
  • 5 cloves of onion
  • 3 cloves of garlic
  • 1, 5 ounces of red chili
  • 1 finger ginger
  • 1 turmeric finger
  • 1 finger galangal
  • 1 lemongrass stalk

How to cook

  • Wash and clean the catfish, then cut the middle of the belly, then add lime juice, and let stand for a while.
  • Blender the spices until smooth, then mix with catfish.
  • Add s alt, soy sauce, and lime juice to taste.
  • Burn catfish over coals or on the stove until cooked.
  • Grilled catfish is ready to be removed and served.

If you still have questions about the benefits of catfish or are hesitant to eat it because you have certain medical conditions, consult your doctor. The doctor will give advice regarding the consumption of catfish and other he althy foods, according to your he alth condition and needs.

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