Many people enjoy the taste of catfish but it offers a variety of health benefits as well. Including nutritious fish in the diet helps meet your protein needs and increases the intake of healthy vitamins and fats and fatty acids. Consider including catfish regularly in your meal plan.
Low in calories and fat
A 3-ounce serving of catfish has 122 calories and 6.1 grams of fat in your diet. The low amount of calories in this fish makes it a popular choice for a healthy eating plan, women generally require approximately 300 to 500 calories per meal and men need around 400 to 600 calories, so it fits well and it allows you to serve several healthy dishes. The fat content is also relatively low and has little saturated fat 2 grams. Avoid consumption of more than 16 to 22 grams of saturated fat per day; since too much can cause health problems.
It contains healthy fatty acids
Eating catfish is a tasty way to increase your intake of omega-3 fatty acids and omega-6 fatty acids. A serving of this fish provides 220 mg of omega-3 fatty acids and 875 mg of omega-6 fatty acids. You will not find federal guidelines on the consumption of these fatty acids, even though the American Heart Association suggests including fish in your diet several times a week to increase the amount of fatty acids you consume. Both of these nutrients play a role in the heart and cognitive health.
Provides complete proteins
The 15.6 grams of protein in a portion of catfish gives you all the amino acids your body needs. This complete high quality protein helps your body build lean muscle mass and also helps improve the effectiveness of your immune function. You can also depend on proteins for energy, especially if your body has used all the carbohydrates that you have eaten as fuel.
Source of vitamin B-12
When consuming a portion of catfish you have 40 percent of the recommended daily intake of vitamin B-12. As a B vitamin, vitamin B-12 in catfish is essential to help your body break down the food you consume into usable energy, but this vitamin has other functions as well. Without enough vitamin B-12 in your diet, your nervous function suffers and you could become lethargic.
Low in mercury
Almost all fish contain mercury, a contaminant that can affect the nervous system, but you can safely eat catfish unless the waters in which it is caught are particularly high in mercury. The Environmental Protection Agency lists catfish as one of the most commonly consumed low-mercury fish. In spite of this, the limitation of your fish consumption should be 12 ounces per week and it is recommended to decrease your exposure. This is especially important if you are pregnant, since high levels of mercury can harm the fetus.
Low in calories and fat
A 3-ounce serving of catfish has 122 calories and 6.1 grams of fat in your diet. The low amount of calories in this fish makes it a popular choice for a healthy eating plan, women generally require approximately 300 to 500 calories per meal and men need around 400 to 600 calories, so it fits well and it allows you to serve several healthy dishes. The fat content is also relatively low and has little saturated fat 2 grams. Avoid consumption of more than 16 to 22 grams of saturated fat per day; since too much can cause health problems.
It contains healthy fatty acids
Eating catfish is a tasty way to increase your intake of omega-3 fatty acids and omega-6 fatty acids. A serving of this fish provides 220 mg of omega-3 fatty acids and 875 mg of omega-6 fatty acids. You will not find federal guidelines on the consumption of these fatty acids, even though the American Heart Association suggests including fish in your diet several times a week to increase the amount of fatty acids you consume. Both of these nutrients play a role in the heart and cognitive health.
Provides complete proteins
The 15.6 grams of protein in a portion of catfish gives you all the amino acids your body needs. This complete high quality protein helps your body build lean muscle mass and also helps improve the effectiveness of your immune function. You can also depend on proteins for energy, especially if your body has used all the carbohydrates that you have eaten as fuel.
Source of vitamin B-12
When consuming a portion of catfish you have 40 percent of the recommended daily intake of vitamin B-12. As a B vitamin, vitamin B-12 in catfish is essential to help your body break down the food you consume into usable energy, but this vitamin has other functions as well. Without enough vitamin B-12 in your diet, your nervous function suffers and you could become lethargic.
Low in mercury
Almost all fish contain mercury, a contaminant that can affect the nervous system, but you can safely eat catfish unless the waters in which it is caught are particularly high in mercury. The Environmental Protection Agency lists catfish as one of the most commonly consumed low-mercury fish. In spite of this, the limitation of your fish consumption should be 12 ounces per week and it is recommended to decrease your exposure. This is especially important if you are pregnant, since high levels of mercury can harm the fetus.
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