Benefits of Freshwater Fish for Health

5 Benefits of Freshwater Fish for Health

Fish is a food ingredient that is very beneficial for the body. In addition to very popular marine fish such as salmon and tuna, you can also get nutritional intake and benefits that are no less good than freshwater fish.

Indonesia has various types of freshwater fish, such as catfish and carp. These fish live in rivers, ponds, or lakes with very low salt content. With different habitats, the nutritional content of freshwater fish is also different from marine fish.

Health benefits of freshwater fish

Marine fish and freshwater fish have only a slight difference in their nutritional content. Although both rich in protein, freshwater fish contain more omega-3 fatty acids, calcium, vitamin A, and folate than marine fish.

With these various nutrients, here are the benefits that you can get from consuming freshwater fish.

1. Reduce the risk of heart disease

Freshwater fish is a source of omega-3. Unsaturated fats are able to nourish the heart by lowering blood pressure, inflammation, and triglycerides. In addition, omega-3 also reduces inflammation that can damage blood vessels.

Various studies have shown that people who eat fish regularly have a lower risk of heart disease and stroke. In fact, freshwater fish also have the potential to reduce the risk of death related to heart disease.

2. Prevent anemia

Freshwater fish has benefits for people who are prone to anemia thanks to its high vitamin B12 content. Unmitigated, the vitamin B12 content in this food can even meet 121% of daily needs.

Although there are also other types of fish that are rich in vitamin B12, catfish is one of the highest content. Therefore, don’t forget to add this delicious fish to your weekly menu.

3. High quality protein source

Protein plays an important role in muscle and tissue repair, the formation of hormones and enzymes, and various other body functions. Eating freshwater fish is an easy way to meet your daily protein needs.

One hundred grams of catfish contains 16 grams of protein which can meet 32-39% of daily protein needs. The protein content in 100 grams of tilapia is even higher, at 26.2 grams, which is equivalent to 46% of the daily requirement of adults.

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4. Source of various vitamins and minerals

Not only delicious, freshwater fish also contribute vitamins and minerals that are rich in benefits. Your body needs it to carry out various functions, from keeping the heart working to maintaining a healthy brain.

White snapper is one type of freshwater fish that contains the most vitamins and minerals. By eating this fish, you can get vitamins A, B1, and C, as well as various minerals such as iron, calcium, and phosphorus.

5. Lowers the risk of autoimmune disorders

Autoimmune disorders occur when the immune system mistakenly attacks healthy tissue, causing damage. Interestingly, several studies have found a link between autoimmune disorders and a lack of omega-3 intake.

Other studies have also shown that fish consumption is associated with a reduced risk of other autoimmune-related diseases, such as rheumatoid arthritis and multiple sclerosis. However, this research has not been proven strong and still needs further study.

Healthy way to eat freshwater fish

The food that you consume every day is not free from pollutants, whether it’s from the production process, packaging, or shipping. The same applies to freshwater fish. Although rich in benefits, freshwater fish also has its own risks.

Marine fish and freshwater fish are very susceptible to contamination by chemicals such as mercury, polychlorinated biphenyls (PCBs), and dioxins. At high doses, mercury can damage the nerves of adults and interfere with fetal development.

However, that doesn’t mean you shouldn’t eat freshwater fish. As long as you are observant in choosing the type of fish you want to eat, you don’t need to worry.

Fish that are often consumed daily, such as tilapia, sardines, snapper, pomfret, and catfish are generally low in mercury. On the other hand, the mercury content is higher in large fish such as tuna, tuna, and grouper.

You can also avoid the effects of mercury by eating fish in reasonable quantities. So, you don’t need to hesitate to eat fish regularly, both marine fish and freshwater fish.