Various Nutrients and Benefits of Freshwater Fish for Health

Fish contains a variety of nutrients that are beneficial for health. Not only limited to marine fish, you can also get a variety of nutrients and benefits of freshwater fish.

Freshwater fish generally live in rivers and lakes. In Indonesia, there are various types of freshwater fish including tilapia, white snapper, freshwater sardines, and catfish. Recently, other types of freshwater fish, such as tilapia, have also begun to be cultivated in Indonesia.

Although awareness to eat fish in Indonesia continues to increase, it is still relatively low when compared to other countries. In fact, the benefits of freshwater fish or seawater fish are sources of important nutrients to support body health. Fish meat is rich in omega-3 fatty acids, protein, selenium, vitamin D and low in saturated fat.

Recognize Freshwater Fish Nutritional Content

In Indonesia, freshwater fish is already familiar as a daily menu. One example of a type of freshwater fish that is commonly consumed is milkfish. You can get the nutrients and benefits of freshwater fish through fish consumption as follows:

• Parrot fish

  For those of you who don't like fish because of the fishy smell, tilapia can be an option. Tilapia is a freshwater fish that does not smell fishy, ​​is easy to process and has a savory taste. Tilapia contains vitamin B12, which is an important compound for the body in maintaining energy. The nutrients and benefits of this type of freshwater fish include being high in protein, vitamins and minerals, as well as being low in fat. Therefore, it is good for people who are sick or elderly (elderly) who have a risk of heart disease, high cholesterol and high blood pressure.

• White snapper

  White snapper or Nile Perch generally have a large size, so they are usually available in the form of fillet or steak or steak. Although large in size, the texture of snapper meat is soft and easy to digest. This fish also deserves to be a mainstay menu because it is one of the best sources of omega-3 fatty acids.

• Sardine freshwater

  Freshwater sardines are small silver in color with a unique taste. This fish is usually dried first and then consumed whole. Freshwater sardines contain vitamins A, B, and B complex that the body needs. In addition, this type of fish is also rich in calcium, potassium, and magnesium. These three nutrients are important for the development of children's teeth and bones and are very useful in supporting the health of pregnant women.

• Catfish

  To get the benefits of freshwater fish, you can eat the most famous fish in Indonesia because it is so easy to get, namely catfish. This freshwater fish contains many nutrients that the body needs such as protein, fat, calcium, vitamin C, vitamin A, sodium, and iron. The advantage of this fish is that it contains low mercury so it is safe for pregnant women to consume.

Tips Eating Fish with safe

Some people may not like fish due to various factors, ranging from the high price, not knowing how to process it properly, to concerns about mercury or other toxic substances.

Those of you who are worried or doubtful about consuming fish because they contain mercury, then you should be more observant in choosing the fish you eat. So that you no longer feel worried and indecisive, here is a list of fish that are high in mercury and also fish that are low in mercury:

• Fish with high mercury content

  Fish that tend to be high in mercury content such as swordfish or swordfish, mackerel, canned tuna, grouper, and marlin. These fish should be avoided, because it can endanger health if consumed continuously.

• Fish with low mercury content

  You can switch to eating catfish, tilapia, sardines, salmon, squid, or anchovies which are low in mercury.

In addition, make sure the fish you consume is fresh. You can check from the eyes to the texture of the meat. The eyes of the fresh fish stand out with bright black pupils that shine and the membranes of the eyes are clear. The gills of the fish appear bright red in color with an elastic flesh texture when pressed with a finger.

The nutrition and benefits of freshwater fish for health are very dear to miss. Pay attention to the selection of fresh fish with healthy cooking methods, in order to obtain optimal nutrition and benefits.