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Is Catfish Healthy To Eat ? | Citizen NewsNG

ByCitizen NewsNG

Feb 13, 2024



Catfish are famous for their nutritional benefits, which include protein, omega-3 and omega-6 fatty acids, vitamins, and minerals.
Catfish are a healthy option due to their rich content of protein and omega-3 fatty acids, which offer many health benefits.

Catfish can be found in both fresh water and saltwater.
Catfish are found in most countries around the world, with very few exceptions. This fish has a unique appearance with barbels or whiskers and naked scales.

Why are catfish healthy to eat?

Catfish are low in calories and a lean protein source. They contain good fats, such as monosaturated and polyunsaturated fats, which make this a heart-healthy choice for people with cardiovascular disease and obesity. It helps with the overall development of the brain and nervous system.

Catfish is decently priced and has a sweet and mild flavor. There are different types of catfish with slightly different protein content and nutritional value. For every 100 grams of catfish fillet, you get approximately 19 grams of protein and 100 to 110 calories.

Channel, blue, white, flathead, and black bullhead catfish are some of the varieties that are available on the market.

Nutritional value of catfish

Catfish are famous for their nutritional benefits. They are a great source of protein, omega-3 and omega-6 fatty acids, vitamins, and minerals.

The amount per serving of 85 grams contains:

Nutrient Amount
Calories 101
Total fat 5.1 grams
Cholesterol 47 mg
Sodium 83 mg
Potassium 257 mg
Carbohydrates 0 grams
Protein 13 grams
Calcium 0.7 percent
Iron 1.1 percent

4 health benefits of catfish

A healthy heart

A good amount of omega-3 fatty acids make catfish a healthy option. These good fats reduce inflammation, fight oxidative stress, and help regulate blood cholesterol levels, which enhance heart health.

Brain health

Catfish offers a great content of omega-3 fatty acids, which are beneficial for brain health. Vitamin B12 plays an important role in red blood cell formation and brain health.
Per serving (3-ounce standard) provides 237 to 240 mg of omega-3 fatty acids, which is 15 to 20 percent adequate in healthy adults. However, this is less compared with fatty fish that are available on the market.

Eye health

There are several cases every year of age-related macular degeneration. The omega-3 fatty acids present in catfish have a significant impact on your eye health.

Healthy growth of children

Catfish are a great source of vitamin D.
Vitamin D plays a crucial role in a child’s growth, especially bone health. Healthy growth in children helps them attain maximum height or potential.

Good fats in fish help with healthy nervous system development in children.

What are the side effects of eating catfish?

Omega-3 and omega-6 fatty acids are good for health; however, in the case of omega-6 fatty acids, some studies suggest that their excess consumption may harm you in the long run.

Excess consumption of omega6 fatty acids may put you at an increased risk of having inflammatory bowel disease.
Even though catfish is ranked very low in the percentage of metals, such as mercury, it still poses a risk when consumed in higher
quantiles, especially in children. Mercury contamination has been an issue, but catfish have lower mercury concentration compared to tuna, swordfish, and other fresh and saltwater fish.


By Koti Spandana

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