Are there any benefits of catfish for pregnant women?
When pregnant, mothers should not consume fish carelessly because some types contain high levels of mercury which are dangerous for the fetus and pregnancy.
What about catfish, what are the benefits of catfish for pregnant women?
Let’s take a look at the answer below, Parents.
Nutritional Content of Catfish
This type of fish is apparently also recommended for consumption during pregnancy.
The Food and Drug Administration recommends consuming low-mercury fish during pregnancy at least 8 ounces to 340 grams per week, or about 2-3 servings.
According toMayo Clinic, catfish is considered safe because of its low mercury content, with a fairly complete nutritional content.
Overall, catfish is a low-calorie fish, but contains a variety of nutrients including a large number of essential vitamins.
One of the good nutrients for pregnant women is omega-3.
Omega-3 is an essential fatty acid (EFA), obtained from food. This nutrient plays an important role in the human body, especially for brain and cardiovascular health.
In addition, there are studies that show that omega-3 can reduce the cause of death by up to 7% per 0.2 g of omega-3 daily.
Not only that, catfish is safe for pregnant women to consume because it contains minimal mercury.
According to research conducted by the FDA that lasted from 1990 to 2012, catfish only contains an average mercury content of 0.024 PPM lower than other fish.
The following table shows the complete nutritional content of catfish per fillet. All these values are from the databaseUSDA Food and Nutrients.
Here are the nutritional facts for catfish per 143 grams of fillet.
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Nutrition
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Amount
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Calories
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150 kcal
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Carbohydrate
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0 g
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Fiber
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0 g
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Sugar
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0 g
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Fat
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4.08 g
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Saturated fat
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1.06 g
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Monounsaturated fats
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1.57 g
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Polyunsaturated fats
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0.91 g
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Omega-3 Fatty Acids
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600 mg
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Omega-6 Fatty Acids
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330 mg
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Protein
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26.41 g
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Vitamin D
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722 IU
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Vitamin B12
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4.15 mcg
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Thiamine (B1)
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0.32 mg
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Niacin (B3)
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3.41 mg
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Pyridoxine (B5)
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0.15 mg
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Riboflavin (B2)
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0.10 mg
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Folate
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14.30 mcg
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Vitamin E
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0.54 mg
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Vitamin C
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1.14 mg
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Phosphorus
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434.72 mg
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Selenium
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20.45 mcg
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Potassium
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599.17 mg
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Magnesium
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40.0 mg
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Zinc
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0.87 mg
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Sodium
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71.50 mg
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Iron
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0.50 mg
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Magnesium
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0.04 mg
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Calcium
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15.73 mg
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Cholesterol
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82 mg
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Benefits of Catfish for Pregnant Women
1. Healthy fetal growth and development
The high protein content makes this fish very good to consume during pregnancy.
In addition to protein content, essential amino acids such as lysine, methionine, and leucine can also help the growth and development of a healthier fetus.
2. Good for the Heart
Compared to its sodium content, catfish has more potassium content which is good for heart health .
This can help control blood pressure as well as clear carbon dioxide in the blood.
Consuming it in the right amount can help prevent heart disease and keep arteries healthy.
3. Bone Health
Apparently the phosphorus content in catfish is greater than eggs so it has high benefits for the health and strength of the bones of both mother and fetus. Gum and tooth growth can also be better if phosphorus intake is sufficient.
The fetus really needs this nutritional intake to support its growth in the womb.
If there is a deficiency, the fetus will absorb it from the mother so that the mother is at risk of experiencing phosphorus deficiency and osteoporosis .
In addition, phosphorus intake is also important so that calcium can be optimally absorbed in the body of the fetus and pregnant women.
4. Low Cholesterol
Unlike poultry or red meat, various types of fish have low cholesterol levels, including catfish.
Especially in the stomach and liver meat, the cholesterol content is very low so it is safe to consume.
5. Intelligence and Nervous Development of Babies
The advantage of consuming this fish is of course the omega-3 content which is very important for brain development during pregnancy.
Adequate intake of these nutrients can also help improve the baby’s vision and nerve abilities.
So, Mom, don’t miss out on consuming it!
6. Good for digestion
During pregnancy, it is not uncommon for pregnant women to experience digestive problems due to hormonal factors.
But don’t worry, because catfish is very easy to digest. This fish is friendly to digestion because its protein is very easy for the body to absorb.
7. DNA synthesis
In addition to healthy bones, the phosphorus contained in catfish is very important for fetal DNA synthesis.
This is a vital role so that the fetus can develop normally and healthily.
8. Strengthens Muscle Mass
Because catfish contains quite high protein, this fish also has benefits for strengthening muscle mass. Strong muscles during pregnancy can help your body be fitter.
Protein is essential for building and maintaining lean muscle mass. It is also the “building block” responsible for the production of enzymes and hormones that affect every function in our body.
Almost every food provides at least some protein, but not all foods are protein-dense.
Additionally, catfish is extremely protein-dense, offering 26.41 grams of protein for just 150 calories. Per 100 grams, catfish offers 18.5 grams of protein for just 105 calories.
As indicated by the numbers, catfish provides a large amount of protein, and a small amount of fat, so it can be said that catfish is a pure source of protein.
9. Strengthens the body’s immune system
A strong immune system can be produced from sufficient intake of vitamin D. Catfish contains a number of vitamin D that can strengthen your immune system, Mom.
In addition, studies also show that adequate levels of vitamin D in the blood can reduce the risk of several chronic diseases.
Eating fish such as catfish is a great way to increase vitamin D levels.
10. Helps the formation of red blood cells
Another great benefit of catfish is the fact that it is extremely rich in B vitamins. In particular, it is a great source of vitamin B12.
Vitamin B12 is one that is rarely found in large quantities in food.
Infants, pregnant women, the elderly, and vegetarians are particularly susceptible to B12 deficiency. In the elderly, the deficiency rate is estimated to be as high as 25%.
So it is not surprising that they really need catfish intake to help maintain B12 levels in the body.
As shown in the nutritional content section, just one fillet of catfish supplies 69% of the daily recommended intake of B12.
Vitamin B12 is an essential vitamin, and plays a vital role in red blood cell formation, brain health, and DNA synthesis.
11. Improves blood circulation
Important nutrients in catfish, such as omega-3 and vitamins, help improve blood circulation.
In general, eating fish can improve circulation and reduce the risk of blood clots.
EPA and DHA from omega-3 oils found in seafood help reduce the production ofeicosanoidsor hormone-like substances that can cause blood clotting and inflammation.
12. Healthy Joints
When pregnant, your joints will work extra hard to support your body and fetus.
Eating catfish can help strengthen joints, and reduce the risk of rheumatoid arthritis, a condition that causes joints to swell.
Recent research has also found a link between omega-3 fats and osteoarthritis, suggesting that eating more seafood may help prevent the disease.
13. Healthy Eyes
Eating fish rich in omega-3 frequently can help keep your eyes bright and healthy.
A recent study suggests that omega-3 fatty acids help protect the vision of those suffering from age-related macular degeneration (AMD), a condition that causes the retina to degenerate and vision to become blurry.
Fish and shellfish also contain retinol , a form of vitamin A that improves night vision.
14. Prevent Cancer
Eating catfish that is rich in nutrients keeps us healthy. These nutrients include iodine, selenium, zinc, and potassium.
Iodine is important for the thyroid gland, and selenium makes enzymes that may help protect us from cancer.
Fish and shellfish are also excellent sources of vitamins, including vitamins A and D.
15. Protects the Lungs
Studies have shown that fish and shellfish can help protect our lungs.
Seafood can not only relieve asthma symptoms in children, but also show signs of preventing it.
Eating lots of fish can make your lungs stronger, especially when you are pregnant.
16. Fight Depression
Regularly consuming fish, including catfish, plays an important role in preventing depression.
Research has highlighted a link between omega-3 levels and the risk of depression. Seafood can also help us avoidSeasonal Affective Disorder(SAD) and postpartum depression .
17. Good for Skin Health
Not only do omega-3s help protect skin from the harmful effects of UV damage, but eating plenty of fish can also help with the symptoms of skin conditions like eczema and psoriasis.
Fish is also a great source of protein, which is an important ingredient in collagen, the substance that keeps skin firm and flexible.
18. Good for the Nervous System
One of the tasks of the nervous system in our body is to receive information in the form of stimuli.
If our nervous system is disturbed, health problems will arise which are usually categorized as frequent headaches.
You can help maintain the health of our nerves by taking vitamin B12 as needed.
Catfish meat is a good source of vitamin B12 for the health of the nerves or nervous system in the body. It is also very important for the formation of the fetus’ nerves.
Things to Note
Before consuming it, mothers should pay attention to the following things, quoted from the pageMayo Clinic:
- Avoid consuming it raw as it can pose a high risk to health during pregnancy.
- Pay attention to the doneness of the fish, it is best to cook it at a minimum temperature of 63° C.
- Look at the environment where the fish are bred, it is best to choose fish that are bred in a clean environment.
Hopefully this information is useful for you, Mom!
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