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6 Benefits of eating catfish and side effects

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Discover the 6 health benefits of eating catfish and side effects.

Consuming catfish during pregnancy is highly recommended by specialists since according to several studies this food from the sea contains many nutrients that can guarantee health during the pregnancy process.

As we all know during pregnancy, it is highly recommended to consume healthy foods with a high content of nutrients.

It is because during pregnancy it is not only the mothers who need all the nutrients but also the baby that grows inside the uterus.

6 health benefits of catfish during pregnancy


Deficiencies in some essential compounds can be truly fatal, such as babies born with birth defects or even premature birth.


Fish is one of the sources of some important essential compounds during pregnancy and catfish is among the fish whose benefits are surprising to mothers during pregnancy.

What is catfish?

Catfish is one of the freshwater fish whose species can be found in almost every corner of the world.

Therefore, it is not an expensive fish, easy to find, healthy and the health benefits of catfish during pregnancy is no longer something to be doubted.

In addition, catfish is also super tasty and you can cook whatever you want because during pregnancy mothers can sometimes be very picky when it comes to food.

Nutritional values of catfish

Since it is a freshwater fish, you cannot expect this type of fish to be super-rich in the health benefits of omega 3 fatty acids, like saltwater fish, but it is quite rich in omega 6 fatty acids.

Furthermore, catfish is also rich in vitamin D and various vitamin B complexes, including folic acid, which is very important for mothers during pregnancy.


To find out more about all the amazing things about catfish, the list of benefits of catfish during pregnancy below will give you more details.

6 health benefits of Catfish during pregnancy

Here are the health benefits of eating catfish during pregnancy:

1.- Low in calories

Compared to other types of foods that are recommended to consume during pregnancy, catfish is excellent because it is low in calories.

Calories are enough to provide energy, especially when eaten with rice, which is rich in carbohydrates.

However, the amount is not enough for mothers to gain excess weight because some obesity could be dangerous for the mother during pregnancy.

2.- Excellent source of healthy fats

One of the health benefits of fish during pregnancy is that fish is an excellent source of healthy fats such as omega 3 and omega 6 fatty acids.


Compared to omega 3 fatty acids, omega 6 fatty acid is not as popular.

However, this fatty acid is also essential to help optimize child development, although further study is still required on this topic.

3.-Protein source

Protein is essential during pregnancy because it can help optimize the baby’s brain development.

As for mothers, a sufficient amount of protein during pregnancy can help reduce the risk of postpartum depression, which is also known as a light blue syndrome.

4.- low in mercury

There are many health benefits of fish during pregnancy, but mercury is one of the reasons why pregnant mothers need to be very careful when choosing the type of fish they eat.

As a freshwater fish, catfish is low in mercury, making it quite safe to be consumed by mothers during pregnancy.


5.- Source of Vitamin B Complex

Vitamin B is essential for mothers during pregnancy. Vitamin B9, also known as folic acid, is good for optimizing the baby’s brain development and nervous system in the womb.

Furthermore, the health benefits of folic acids are also preventing the baby from being born with birth defects.

In addition to vitamin B9, catfish are also rich in vitamin B12 which helps optimize energy production from the food you eat.

6.- Source of vitamin D

During pregnancy, ensuring that vitamin D intake is met is super essential because it helps to strengthen the immune system.

During pregnancy, even the common cold or flu can be super annoying because mothers can’t just take medicine.

Therefore, the only way for mothers to protect themselves and their babies are to prevent disease by improving the immune system.


Healthy catfish recipe for a happy mother

During pregnancy at some point, it is not easy for mothers to control their appetite.


Some of the mothers have to deal with severe morning sickness, which is why eating sounds like torture, while others cannot even stop eating.

Every mother is unique, but whatever is consuming healthy food is mandatory during pregnancy to ensure that the fetus grows healthy within the womb.

As mentioned above, there are some essential benefits of catfish during pregnancy, and below is the best catfish recipe, a Caribbean-inspired meal that every mother can make at home.

Catfish fillet with jalapeño and pineapple sauce




1 pound catfish fillet

½ teaspoon of salt

½ teaspoon ground white pepper

½ cup all-purpose flour

1 tablespoon of virgin olive oil



1 small ripe pineapple

¼ cup chives, chopped

3 tablespoons minced fresh coriander

3 tablespoons lemon juice

2 tablespoons minced fresh jalapeño

1 tablespoon canola oil


¼ teaspoon salt


For Sauce:

Finely dice the pineapple and place the chopped pineapple in a medium bowl. Add the chives, cilantro, lemon juice, jalapeño, and canola oil. Mix them by adding salt. Cool them for 1 hour.

For the fish:

Mix in the all-purpose flour, salt, and ground white pepper. Trace the catfish fillet well and make sure all sides are covered with flour.


Heat the virgin olive oil in the pan over medium heat. Cook the fish until all sides are lightly browned and the fish flakes easily with a fork.

How to serve:

Serve each serving of catfish with about ¼ cup of jalapeño pineapple sauce.

The sauce is a great touch for the mother during pregnancy, as it will improve the appetite and reduce the symptoms of morning sickness.

Also, the combination of healthy catfish, fresh ingredients like pineapple, and healthy herbs like coriander and chives are a great combination for the mother during pregnancy.

Also, the benefits of vitamin C contained in pineapple and lemon juice are excellent for protecting the mother’s immune system during pregnancy.


Side Effects of Catfish

Catfish comprises omega-6 fatty acids. If omega 6 is more in the body, it can increase the risk of blood clots, arthritis, inflammatory bowel disease.

Catfish comprises omega-6 fatty acids of 337 mg. Exaggerated eating of catfish can add bad fats and high cholesterol in the body.



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