catfish
Catfish is one of the catfish species with long, prominent fins resembling the cat’s whiskers. These fish are among the longest and largest species of fish. Catfish lives in the inland and coastal waters of the seven continents, with the exception of Antarctica, and is diverse in the tropical regions of South America , Asia and Africa. More than half of these fish live in the Americas, and catfish have significant and important benefits to the body.
The benefits of catfish
Low-calorie, fat
One fish contains about 122 calories and 6.1 grams of fat, so these fish are meals that allow calories from other meals to diversify dishes. Men need a daily ration of 400 to 600 calories Calories, and women need a daily rate of 300 to 500 calories. In addition, the human body needs a daily amount of 16 to 22 grams of saturated fat, which proves that the proportion of fats in these fish good for the body.
Rich in fatty fatty acids
Contains good levels of omega-3 fatty acids up to 220 mg and 875 mg of omega-6 fatty acids. These acids have many benefits such as their ability to reduce joint pain, reduce blood pressure, increase mental capacity, strength of heart, and overall body health.
Full protein availability
Each 3 ounces of catfish contains about 15.6 grams of proteins that provide the amino acids needed by the body, contributes to building the body, increases physical and muscular ability, and also improves the effectiveness of the immune function to prevent various diseases, .
Source of vitamin B12
40% of the recommended daily calories of vitamin 12-B can be obtained. These vitamins convert food into energy for the body, and have the ability to strengthen memory to facilitate the process of conservation and good understanding, which is responsible for the manufacture of genetic material, Red blood in the body, and 3 kidneys of catfish also provide 16 percent of thiamine, and 13 percent of niacin, which help maintain appetite, digestion, energy production, neurological health, and skin.
Not rich in mercury
Most fish contain mercury, which plays a large role in the negative effects on the nervous system, but catfish contain very few of these substances.