Milkfish is a type of fish that is easily found . In addition to the savory taste, the nutritional content of milkfish is also very much. Eating milkfish that is processed in the right way in moderate portions, can potentially be healthy for your heart, brain, and bones.
Milkfish nutritional content
The nutritional content of milkfish can provide many health benefits. Milkfish can be a source of animal protein, vitamin B complex and selenium. In addition, this fish is also a significant source of fat, saturated fat, cholesterol and calories.
In 85 grams of milkfish there are nutrients in the form of:
- Energy: 162 calories
- Protein: 22.4 g
- Fat: 7.3 g
- Saturated fat: 2.9 g
- Sodium: 78 mg
- Cholesterol: 57 mg
- Vitamin B12: 116% RDA
- Vitamin B3: 44% RDA
- Vitamin B5: 14% RDA
- Vitamin B6: 24% RDA
- Phosphorus: 25% RDA
- Selenium: 25% RDA
The nutritional content of milkfish is more complete with the presence of small amounts of riboflavin, folate and vitamin A as well as minerals including calcium, iron, potassium, and zinc.
Milkfish is also rich in amino acids and fatty acids. There are about 17 types of amino acids that can be found in milkfish with the highest amino acid content being glutamic acid.
In milkfish there are also 6 types of fatty acids identified, with the highest saturated fatty acid content being palmitic acid and the highest unsaturated fatty acid being oleic acid.
Milkfish does contain a large amount of fat, but 60% of the fat is heart-healthy monounsaturated fat, including omega-3 fatty acids which have many health benefits in general.
The benefits of milkfish for health
Milkfish not only has a savory and delicious taste thanks to the glutamic acid content in the meat, but is also healthy thanks to the unsaturated fatty acid content and various vitamins and minerals contained in it.
Although research on the health benefits of milkfish is still limited, the nutritional content of milkfish can provide an idea of the potential benefits that you can get when you eat it.
Some of the potential benefits of milkfish for health include:
The nutritional content of milkfish, which is rich in unsaturated fatty acids such as oleic acid, can be beneficial for the heart. Unsaturated fatty acids have been linked to reduced levels of triglycerides, cholesterol and blood pressure which can be beneficial for heart health.
In fact, milkfish is also included in the list of fish that are good for people with high blood pressure to eat.
Consuming 85 grams of milkfish meat can meet 116% of your daily B12 needs. One of the main benefits of vitamin B12 is to form healthy red blood cells.
When the body does not get enough vitamin B12 intake, red blood cells become enlarged and make it difficult to move in the blood vessels so that the distribution of oxygen throughout the body is disrupted. Ultimately this can lead to anemia.
With adequate intake of vitamin B12, red blood cells can move and flow normally.
Maintain brain health
Cleveland Clinic says, several studies show that vitamins can help prevent cognitive decline.
Vitamin B12 in the nutritional content of milkfish, for example. This vitamin is said to be important for maintaining brain function, especially as you get older. Meanwhile, vitamin B12 deficiency can affect the ability to remember and think.
Indirectly, the content of vitamin B6 in milkfish can also help maintain brain function. This vitamin can lower levels of homocysteine, a type of protein that has been linked to an increased risk of dementia, Alzheimer’s disease and cognitive decline.
Eating milkfish is also considered to have the potential to strengthen bones and teeth. The phosphorus content in milkfish is an important mineral needed to form bones and teeth. Adequate intake of phosphorus can help build and strengthen bones in your body.
Milkfish has the potential to be used as food to reduce inflammation in the body because it contains oleic acid. One of the risk of disease that has the potential to decrease due to consumption of oleic acid is inflammation of the digestive tract called ulcerative colitis.