Long-whiskered catfish is one of the largest freshwater catfish of Indian sub-continent. This fish has good market demand as food fish due to its good taste with high nutritional value and for this reason, it constitutes an important capture fishery of all the major rivers and reservoirs of India, Bangladesh and Pakistan. Its scientific name is Pimelodidae, and in Bengali, it's called 'Aair / Aar Mach'. It's really a native fish for the Bangladeshi. It has been documented that comprehensive information is available on its food and feeding habit but further investigations are needed to put a firm conclusion on some aspects of its reproductive biology and to gather proper knowledge on its captive culture technique. If you take this fish regularly, you may have a lower risk of developing heart disease, notes the American Heart Association, which recommends consuming at least two 3.5-ounce servings of Long-whiskered catfish, each week. Here are some nutritional facts about this native fish-
Fat content: A 3-ounce serving of plain, cooked Long-whiskered catfish contains 122 calories, 55 of which are contributed by fat. Per serving, it has 6 grams of total fat, which includes 1.3 grams of saturated fat and a trace amount of trans fat. This size serving also contains 56 milligrams of cholesterol, a waxy fat-like substance. It is a rich source of omega-3 fatty acids, with between 0.22 and 0.3 grams in this size serving. Omega-3 fatty acids may help lower your risk of heart disease mainly by lowering triglycerides and countering inflammation, as well as help lower your risk of cancer and arthritis, according to the University of Maryland Medical Center website.
High in protein: Pimelodidae / Long-whiskered Catfish does not contain any carbohydrates, but it is dense with protein: Approximately 53 percent of the total caloric content of a 3-ounce serving of cooked catfish -- about 63 calories -- is contributed by protein. Consuming 3 ounces of catfish supplies you with 15.7 grams of protein. This amount fulfills 28 percent of the daily protein requirement for a man and 34 percent of a woman's protein needs per day.
Rich in B vitamins: Pimelodidae is an excellent source of vitamin B-12. Every 3-ounce serving contains 2.3 micrograms of vitamin B-12 or nearly 100 percent of the 2.4 microgram-requirement for adult men and women. It is also rich in the B vitamins, niacin and pantothenic acid. With 2.2 milligrams of niacin per serving, catfish supplies 13 percent of the daily recommended dietary allowance of niacin for men and 15 percent of the RDA for women. Eating 3 ounces of catfish would fulfill nearly 14 percent of an adult's recommended daily intake of pantothenic acid.
Excellent source of Phosphorus: Long-whiskered Catfish contains 210 milligrams of phosphorus in a 3-ounce serving, fulfilling 30 percent of an adult's RDA of the mineral. It also contains 8.4 micrograms of selenium, which is 15 percent of the amount recommended amount for men and women. Catfish contains smaller amounts of potassium, copper, magnesium, iron and zinc.
Low in calories and fat: A 3-oz. a serving of catfish introduces 122 calories and 6.1 g of fat into your diet. The low amount of calories in this fish make it a popular choice for a healthy meal plan - women generally require approximately 300 to 500 calories per meal, and men need around 400 to 600 calories, so it fits in well and allows you to serve several healthy side dishes with it. The fat content is also relatively low, and little of it is saturated fat -- 2 g. Avoid consuming more than 16 to 22 g of saturated fat per day; too much in your diet can trigger health problems.
Contains healthy Fatty Acids: Eating Pimelodidae / Long-whiskered catfish is a tasty way to boost your intake of omega-3 and omega-6 fatty acids. One serving of this fish provides 220 mg of omega-3 fatty acids and 875 mg of omega-6. You will not find federal guidelines on the consumption of these fatty acids, although the American Heart Association suggests including fish in your diet several times each week to increase the number of fatty acids you eat. Both of these nutrients play a part in heart and cognitive health.
Low in Mercury: Almost all fish contains mercury, a contaminant that may impact your nervous system, but you may safely eat catfish unless the waters in which it is caught are particularly high in mercury. The Environmental Protection Agency lists catfish as one of the most commonly consumed, low-mercury fish. Despite this, limiting your consumption of fish to 12 oz. per week is recommended to decrease your exposure. This is especially important if you are pregnant, since high levels of mercury may harm your fetus.
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