Catfish got its name from the feelers it has on its snout, which resemble the whiskers of a cat. In the US, it’s one of the most consumed products from the sea, and is available fresh or frozen all year round since it is farm-raised.
The mild taste possessed makes catfish easy to add to one’s diet, and it really goes well with vegetables. To avoid the addition of unhealthy fats, try cooking your catfish by means of baking, broiling, poaching or steaming. In addition, it’s a wonderful idea to refrain from adding fat- and sodium-packed sauces to your cooked catfish.
Nutritionists say that you should consume no more than 12 oz of catfish per week in order to limit your exposure to mercury. This is most especially true if you are a woman and is on the family way — mercury can harm your developing baby. All fish, in fact, contain mercury, but catfish is one of those that have minimal amounts of the metal.
Another impressive thing about catfish is its nutritional profile. It contains good amounts of protein, vitamins, minerals and those very important healthy fats. Consuming a serving (3 oz) of catfish lets you obtain:
- 31% of the amount of protein you should be getting everyday
- 104% of your daily recommended dose of vitamin B12 or cobalamin
- 16% of the amount of vitamin B1 or thiamine you should have in a day
- 13% of your suggested daily dosage of vitamin B3 or niacin
- 21% of your daily recommended intake of magnesium
- 8% of the dosage of potassium nutritionists suggest each day
- 17% of the recommended daily value of cholesterol
- 220 mg of omega-3 fatty acids
- 875 mg of omega-6 fatty acids
- 122 calories
Because catfish contains only a small amount of calories per serving, it’s perfect for individuals who are trying to lose or control their weight. What’s more, being high in protein makes the delectable seafood superb for building lean muscles and even speeding up the metabolic rate!
Let us check out some of the reasons why catfish should be added to one’s diet on a regular basis:
- It promotes healthier nerves. One of the top nutrients found in catfish is vitamin B12, which is very important for healthy and well-functioning nerves.
- It helps energize. Another very important role carried out by vitamin B12 is the conversion of the food you eat into fuel that your cells can utilize for energy.
- It lowers blood pressure. People whose blood pressures are off the charts should consider having potassium-containing catfish on a regular basis to keep high blood pressure in check.
- It promotes a healthy heart. Thanks to the healthy fats found in good amounts in catfish, eating the seafood on a regular basis helps lower one’s risk of having a heart attack, heart disease and stroke.
- It keeps the joints pain-free. Healthy fats are also good for the joints, thanks to their impressive ability to control inflammation that can leave the joints swollen and achy.
- It strengthens the bones. One of the minerals found in catfish is magnesium, which helps keep osteoporosis at bay by encouraging calcium absorption by the bones.
- It helps lift your mood. Magnesium is also important for preventing depression, experts say. They add that the mineral combats anxiety and insomnia, too.
- It builds and maintains lean muscles. Because of the protein found in catfish, eating the seafood regularly helps increase the mass of your muscles and keep them in an excellent shape as well.
- It helps you look young. Protein is also essential for the synthesis of collagen, something necessary for keeping your skin elastic and soft, thus keeping fine lines and wrinkles to a minimum.