Many might be hearing the name Milkfish for the first time in their lives. But it is actually a famous fish among Southeast Asian countries. It’s time we all benefit from the healthy nutrients that this fish carries. Let’s get started.
What is Milkfish and where does it come from?
Milkfish is a renowned fish in South East Asia and belongs to a family named Chanidae. Silver in color, it is a fish of Pacific saltwater and lays eggs in shallow water as it can survive in low salinity.
It is the national fish of the Philippines where it is called by the name “bangus”. There is a city known as Dagupan in the Philippines which is known as “bangus capital of the country” where a festival is celebrated every year in the months of March and April to pay thanks to God for an abundance of milkfish in their city.
The other name for it is Bandeng while the scientific name is Chanos Chanos. It was first discovered in the Philippines and soon spread to Indonesia, Taiwan, and further the Pacific region.
A rich source of vitamins and minerals, let’s get started on the nutritional profile of this amazing and nutritious fish.
Nutritional Profile of Milkfish
Known as one of the healthiest and highly nutritious fish, have a look at the stunning nutritional profile. Here is what an ounce of milkfish contains:
- Total calories: 53.8kcal
- Fats: 2.4g
- Proteins: 7.5g
- Carbohydrates: 0g
- Sodium: 26.1mg
- Potassium: 106mg
- Cholesterol: 19mg
- Fiber: 0g
- Vitamin A: 2% DV
- Vitamin B12: 39% DV
- Vitamin B6: 11% DV
- Vitamin B3: 12% DV
Benefits of Milkfish
After the outstanding nutritional profile, the benefits of Milkfish are no less. Here have a look:
1. Heart Friendly
This is categorized as a safe food for coronary heart disease patients as it contains unsaturated fat that is super beneficial for heart health. Moreover, it is also a good source of Vitamin B3 that helps to keep a balance of good and bad fats in our body. There is more to it; consuming milkfish also lowers high blood pressure. All of these factors combined together make milkfish a heart-friendly food.
2. Improved Bone Health
Milkfish is naturally a bony fish, that’s why it is higher in calcium. 100g of milkfish provides us with 51mg of calcium which makes 5% of the daily value of calcium. A calcium-rich food makes our bones and teeth strong. In addition to calcium, milkfish also contain phosphorous (every 100g providing up to 150g of phosphorous), which is an integral part of bones and teeth. The cherry on the cake is this fish contains Vitamin D in ample amounts as well. All three of them together in one food make it a super bone-friendly food. Consumption of milkfish on a regular basis improves bone health and also prevents bone-related issues like osteoporosis.
3. Improved Eyesight
Milkfish contains omega-3 fatty acids that prevent dry eyes and tend to prevent the loss of eyesight at a later age. Moreover, this fish is rich in an eye-friendly vitamin known as Vitamin A. A 100g of milkfish provides 150IU of Vitamin A that maintains eye health, as well as prevents eye disorders. If you want to have healthy eyes and better eyesight until old age, you need to include milkfish in your diet.
4. Prevention of Cancer
One of the best health benefits of milkfish is that its consumption prevents cancer as it is rich in omega-3 fatty acids which stop the cancerous cells to grow and also prevent the formation of tumors in the body. The link between omega-3 fatty acids and a reduced risk of cancer has been proven by studies.
5. Prevents Anxiety and Depression
Anxiety and depression are the leading mental health disorders in today’s world but the good news is that it can be prevented by consuming healthy foods. It has been proved by studies that potassium helps in elevating mood. Consuming milkfish rich in potassium has shown to prevent anxiety and depression which makes it worth-having food in today’s world with increasing mental health issues every day.
6. Brain Healthy
Milkfish is rich in vitamin B12; 100g contains 57% DV of b12 which maintains a healthy nervous system. Moreover, omega-3 fatty acids are also present in abundance that helps in maintaining cognitive function. Pregnant women are recommended to increase the intake of omega-3 rich foods in the first trimester as it helps in the development of the brain in the fetus.
7. Rich in Iron
Milkfish is one of the iron-rich foods. 100g of milkfish contains 2mg of iron which helps in the production of blood cells and speeds up the process of wound healing. Moreover, consumption of iron-rich milkfish prevents anemia and also helps the people battling with the condition.
8. Rich in Protein
If you are looking to build up some muscles, you need to incorporate this protein-rich fish in your diet. A serving of milkfish contributes about 41% of DV of protein recommended by the health experts. Protein-rich food helps in the formation of muscle, increases muscle mass, and also helps in tightening the muscles.
Side Effects of Milkfish
There is no as such side effect of eating milkfish. In fact, it is one the healthiest fishes ever. All you need to do is take in moderation. People with kidney disorders should consult their doctor before consuming it.
We are glad we found this healthy and nutritious fish and we know so are you. Include this protein-rich food in your diet today and see how it impacts your health.