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Catfish is a widely consumed fish in the United States and around the world. It has a mild, sweet flavor that many people find appealing; however, there is often confusion about whether it’s actually healthy to eat. In this article, we will explore the nutritional benefits of catfish to determine if it should be included in your diet.
What is Catfish?
Firstly let’s describe what catfish is. According to the United States Department of Agriculture’s FoodData Central Database (1), catfish falls under multiple species such as channel catfish (Ictalurus punctatus), blue catfish (Ictalurus furcatus), and flathead catfish (Pylodictis olivaris). These species of freshwater fish are native to North America notably Mississippi River Basin though they could also be farmed globally.
Nutrition Facts
To decide if catfish is healthy for consumption, one must examine its nutritional profile. Here are some important components found in 3 ounces cooked serving(85g) of farm-raisedcatfis h(2)
Calories:118
Protein:22g
Fat:2g
Sodium:206 mg
Cholesterol:64 mg
Based on these values we may assume that it can help with weight loss goals due to its high protein content but low caloric intake.
It’s note-worthythat certain ingredients used during preparation such as oil affect calorie count.
Other Nutritional Benefits Found In CatFish
Omega-3 Fatty Acids:
One element influentialin determininga betterdietisthe ratioof omega-6 fatty acids overomega-three fatty acids.Worlwideit has been noted by health professionals that majority consume more omega-6 than omega-3 which causes inflammation since both fatty acids compete for metabolic resources(3). A diet made of high amounts of omega-6 fatty acids promotes inflammatory marker development and long term illnesses like heart disease, diabetes, cancer (4).
A 100grams servingof cooked catfish contains 187mg ofomega-3 fatty acids. This amount is lower compared to salmon or tuna which all are better sources but still aids in improving the omega-6 to omega-3 ratio making it beneficial for regular consumers.
Vitamin B12:
Catfish is known as a highly prized source of vitaminB12.This nutrient plays an important role in nerve system activity, DNA synthesis, red blood cell formation thatresults innormalcyin terms ofheart functionality and functions relatedto mental health.(5),(6)
Potassium:
It also possesses potassium,a nutrient responsible for managing cardiovascular functions as well as building strong bone structure.
The mineral helps eliminate excess sodium fromthe body that assists individuals suffering from hypertension manage the condition easily.
Low Levels Of Mercury:
Many fish containmercury due to environmental pollution caused by human activities. Prolonged consumption oftainted fish could cause negative effects on both children’s developmental growth plusadults dealing with nervous system issues(7).
Fortunately when testedfor mercury levels catfish isn’t frequently exposedcompared to some species like sharks or swordfish.
Conclusion
After analyzing its nutritional composition and additional health benefitsof consumingcatfishinmoderationwe can conclude that addingcatfishto one’s diet might be healthy. It gives your protein requirements while being low in fat.
Additionallyit has essential nutrientslike Vitamin B12,Omega-3,Fatty Acids,and Potassium among other minerals at concentrations comparable to seafood options.
Nevertheless,the best formof preparation matters.As seen above fried catfishcould end up havinghigh calories due tooil usage.It’s usually noted amongstdieticiansgrilled,bakedor steamed choiceshave preferable outcomesand reduces cholesterol intake.
Note: The information providedin this article is for educational purposes only. Please consult with a medical professional or dietician before making any food changes in your diet, especiallyif you have particular allergiesor are undergoing medicationrelated toheart disease, cancer and hypertension amoung other health issues.
References
1. FoodData Central Search Results | USDA
2. United States Department of Agriculture (USDA) | National Agricultural Library | Nutrient Data Laboratory.nal.usda.gov/fdc-app.html#/?query=catfish%20farm
3. Simopoulos AP. Evolutionary aspects of the dietary omega-6 : omega-3 fatty acid ratio: medical implications World Rev Nutr Diet 2009;100:1–21.
4.Simopoulos AP.. The importance of the ratioofomega-63/omega-6 essentialfattyacids.BiomedPharmacother2002;56(8):365–79.
5.Optimal U.S nutrition survey eases B12 worry; high doses might harm some peopleHarvard Health Blog Harvard Health Publishing2019 Available from https://www.health.harvard.edu/blog/optimal-us-nutrition-survey-eases-b12-worry-but-highest-doses-pose-risk-to-some-people -2019052216661[accessed Feburuary22 2021]
6.Patel NH,Brenner L,Gayon J,Rui Costa M,Garcia-Esparcia P,Luna ESK,.ChapterSevenBiomarkersProteomicsandImaging VRFishesFisheriesSer-AcadPress2017p293–315.
7.Park SK,Kahar MA,Lee MY,Moon HB,Park JW,Cho SJ,Yoo KY,Wen XJ,Basu N,Hwang YH..Human Body Burden of Mercury and Its Determinants in Korean UrbanitesEnvironInt2013;59:101–8.