- Nutritional Value
- 4 Health Benefits
- Potential Risks
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Basa fish (Pangasius bocourti) is a type of catfish native to Southeast Asia. Also known as Vietnamese cobbler, swai fish, and river cobbler, basa fish has a mild flavor and firm texture.
Basa is popular due to its low cost and wide availability. But is basa fish healthy?
Learn about nutrition facts, potential benefits, and risks of basa fish.
What is the nutritional value of basa fish?
Although there are some concerns regarding the safety of imported basa fish, it is extremely nutrient-dense and, like most types of white fish, low in calories and high in protein.
According to the U.S. Food and Drug Administration's Food Data Central, a single small filet of this fish weighing 100 grams contains the following nutrients:
- Calories: 88
- Protein: 13.27 grams
- Fat: 3.98 grams
- Cholesterol: 44 mg
Since basa fish contains moderate quantities of cholesterol and sodium, it is best to consume it in moderation.
4 health benefits of basa fish
1. Promotes heart health
Most of the fat in basa fish is made up of omega-3 fatty acids. Omega-3 fatty acids (docosahexaenoic acid and eicosapentaenoic acid) are essential nutrients that your body cannot make on its own and play important roles in protecting heart health. Studies have shown that omega-3 fatty acids lower blood pressure and cholesterol levels, which can reduce the risk of heart disease.
2. Protects brain health
Basa fish contains essential vitamins such as vitamins B2, B12, and D. Vitamin B12 has a role in the formation of myelin sheaths, which protect blood and nerve cells and are crucial to brain function. Studies have suggested that vitamin B12 may have a beneficial effect on Alzheimer's disease, memory loss, and poor concentration by supplying more oxygen-rich blood to brain cells.
3. Aids weight loss
Basa fish is low in calories but rich in nutrients such as protein, making it an excellent choice if you are trying to lose weight. Protein keeps you full for longer and promotes muscle growth, which can boost your metabolism and help you shed fat.
4. Supports bone health
White fish like basa are rich in calcium, potassium, and vitamin D, which support healthy bones and reduce the risk of osteoporosis.
What are the risks of eating basa fish?
As with any fish, eating too much basa comes with some health risks.
Because most fish potentially contain industrial contaminants such as polychlorinated biphenyls and mercury, excess consumption can lead toxins to build up in your body. This is especially the case with farm-raised fish, which are often treated with chemicals and drugs.
Imported fish from Vietnam may also be contaminated with Vibrio bacteria, which is a common cause of food poisoning.
SLIDESHOW
Foods That Aren't as Healthy as You Think See Slideshowhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/356792/nutrients
https://fishinfo.org/basa-fish-in-bengali/
https://wetlab.org/is-basa-fish-healthy-nutrition-benefits-and-dangers/
https://doi.org/10.1016/j.foodchem.2010.02.065
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