With its rich nutritional content and reasonable price, basa fish is a familiar choice in many families’ meals. This type of fish is not only easy to prepare but also suitable for many cuisines around the world.

Basa fish is a popular food choice in many families thanks to its high nutritional content, reasonable price and diverse processing capabilities. Not only is it a source of quality protein, basa fish also contains healthy fatty acids such as omega-3, contributing to improving overall health. In this article, we will learn in detail about the origin, nutritional composition, health benefits and risks that may be encountered when using basa fish.

Origin of basa fish

Basa fish is a species of catfish, scientifically named Pangasius bocourti, distributed in many parts of the Mekong and Chao Phraya rivers in Southeast Asia. This fish has a wide body, small head, soft white meat and a mild flavor, easily suitable for many people’s tastes. Thanks to its low farming costs, basa fish is exported to many countries around the world and has become an ideal substitute for cod in cuisine.

In importing countries such as India, basa fish is incorporated into traditional dishes, bringing diversity to the menu. Thanks to its easy-to-cook characteristics, basa fish has quickly won the trust of consumers everywhere.

Basa fish is a species of catfish, scientific name is Pangasius bocourti

Nutritional composition of basa fish

Basa fish is not only delicious but also a rich source of nutrition. Here are the nutritional values ​​in a 126 gram serving of basa fish:

• Calories: 158 kcal;
• Protein: 22.5 grams;
• Fat: 7 grams;
• Saturated fat: 2 grams;
• Cholesterol: 73 mg;
• Carb: 0 grams;
• Sodium: 89 mg.

Basa fish is especially suitable for diets thanks to its low calorie and high protein content. With 5 grams of unsaturated fat containing omega-3, basa fish brings many benefits to heart health and the brain. However, the amount of omega-3 in basa fish is lower than other types of fish such as salmon or mackerel.

Basa fish is not only delicious but also a rich source of nutrition.

Health benefits of basa fish

Effective weight loss support

Basa fish is the perfect choice for those who want to control their weight or lose weight. With only about 125 calories in every 100 grams of fish, this food helps reduce the risk of excess fat accumulation in areas such as the abdomen, hips or thighs. Moreover, basa fish is rich in protein, a nutrient that helps prolong the feeling of fullness and limits cravings. This helps maintain a strict diet without causing a feeling of energy deficiency. Many studies also show that regular consumption of basa fish can help improve weight loss without affecting the body.

Provide high-quality protein for the body

One of the outstanding advantages of basa fish is its abundant and high-quality protein content. This type of fish contains all 9 essential amino acids such as lysine, leucine, methionine and threonine – substances that the body cannot produce on its own. Protein from basa fish plays an important role in supporting basic body functions, from regulating body temperature, providing energy to supporting the growth and recovery of muscles, tissues and vital organs.

The outstanding advantage of basa fish is its abundant protein content.

Supports heart and brain health

Basa fish contains a large amount of omega-3 fatty acids, a healthy fat that has many benefits for the heart. Omega-3 helps reduce inflammation, regulate blood pressure and prevent the risk of cardiovascular diseases such as atherosclerosis or stroke. At the same time, this fatty acid also plays an important role in improving brain function, enhancing memory and developing vision in children. Adding basa fish to your weekly meals not only protects heart health but also brings long-term benefits to the whole body.

Ideal choice for low-carb diets

If you are following a diet like keto or Atkins – methods that prioritize reducing carbohydrate intake, basa fish is a perfect choice. With extremely low carbohydrate content, basa fish helps provide energy without increasing blood sugar levels. In addition, the amount of healthy fat in fish also helps the body metabolize energy more effectively.

Improve bone health

Vitamin D is an important nutrient found in basa fish skin, helping the body absorb calcium and phosphorus better. This contributes to maintaining bone strength, while preventing diseases such as osteoporosis in adults or rickets in children. Adding basa fish to your weekly menu, especially in the form of steamed or grilled fish fillets, will bring outstanding benefits to your skeletal system.

Supplement essential minerals for the body

Basa fish is a source of many important minerals such as potassium and zinc. Potassium plays a role in maintaining electrolyte balance in the body, supporting muscle contraction and transmitting nerve signals. Meanwhile, zinc is an essential mineral to strengthen the immune system, support wound healing and promote the growth of new cells. Regular consumption of basa fish will help the body receive these essential minerals naturally and effectively.

Limit sodium intake, good for people with high blood pressure

The sodium content in basa fish is very low, only about 50 milligrams in a fillet. This is good news for people with high blood pressure or kidney and liver problems. A low-sodium diet not only helps stabilize blood pressure but also limits the risk of fluid accumulation in the body, reducing the load on internal organs. Therefore, basa fish is an ideal choice to maintain overall health, especially for people whose diet requires controlling salt intake.

Basa fish is an ideal choice to maintain overall health.

Risks of eating basa fish

Despite its many benefits, basa fish also poses some risks if not properly prepared and stored:

• Risk of contamination: Basa fish live in an environment that is easily affected by industrial waste such as mercury and polychlorinated biphenyls (PCBs). These residues can be harmful if accumulated in the body for a long time.
• Impact from the farming environment: Chemicals and drugs used in the fish farming process can cause pollution. However, experts say that heavy metal residues in basa fish are usually within safe limits.
• Risks from uncooked fish: To ensure your health, you should avoid eating raw or undercooked basa fish. Properly preparing fish helps reduce the risk of bacterial contamination and ensure food safety.

Basa fish is a nutritious, affordable and easy-to-prepare food source. However, to get the most out of this fish, you need to choose a reputable source and prepare it properly. Add basa fish to your daily menu for a healthy and balanced diet.