SummaryĬatfish are low in calories and nutrient dense. Though several fish are high in this vitamin, catfish is a particularly outstanding source.Īdequate vitamin B12 levels are tied to several potential health benefits, including improved mental health, protection against heart disease, and prevention and treatment of anemia ( 13, 14, 15, 16, 17, 18, 19, 20).Īll the same, further studies are needed on some of these benefits ( 21). A good source of vitamin B12Ī single 3.5-ounce (100-gram) serving of catfish boasts up to 121% of the DV for vitamin B12, which many people are deficient in ( 1). While catfish does provide omega-3s, it is a leaner fish that provides fewer fatty acids than a fatty fish like salmon.Ī 3-ounce serving of fatty fish like salmon can contain up to 1,800 mg of omega-3s compared with a 3-ounce serving of catfish which contains only 200 mg of omega-3s ( 12). One 3.5-ounce (100-gram) catfish fillet delivers 237 mg, or 15–20% of the Adequate Intake (AI) for adults ( 5). Given that your body cannot produce omega-3s on its own, you need to get them through your diet. What’s more, omega-3s are linked to improvements in skeletal muscle strength, heart health, and even the gut microbiome - the collection of healthy bacteria in your gut ( 7, 8, 9, 10).Ī review of 23 studies in over 1 million people associated eating fish with an overall lower risk of death - and a 7% reduction in the chance of death for every 200 mg of omega-3s consumed daily ( 11). Omega-3 fatty acids are renowned for their role in brain health.Īlthough more research is needed, they may even help treat neurological and mental conditions, including memory loss, attention deficit hyperactivity disorder (ADHD), and depression ( 5, 6). One reason for this recommendation is that catfish and other seafood tend to provide more omega-3 fatty acids than other foods ( 4). Department of Agriculture (USDA) recommends eating up to 8 ounces of fish or other seafood each week ( 3). This fish is also a great option for people who are watching their calorie count but want to make sure they’re getting enough nutrients. Nutrient-dense protein sources like catfish may aid weight loss by boosting feelings of fullness. ![]() One 3.5-ounce (100-gram) serving of catfish provides 32–39% of your daily protein needs in only 105 calories ( 2).įor comparison, the same serving of salmon provides around half of your daily protein needs but over 230 calories. It’s also responsible for building and repairing tissue and muscle, as well as serving as the building blocks for many hormones, enzymes, and other molecules. Protein is one of the primary sources of energy in your diet. ![]() In fact, it may provide a number of benefits. Given that catfish is a good source of various nutrients but low in calories, it’s considered nutrient dense.
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