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Catfish and Omega 3
Fish is the best and most widely known dietary source of omega-3 fatty acids, natural substances necessary for human development and functioning. Some fish species are richer in omega-3s than others. Salmon, lake trout, mackerel and sardines are better choices for getting your omega-3s than catfish, but catfish can still be a valuable addition to your diet.
Catfish
It is still delicious when coated in corn meal and deep-fried, but catfish is more than a Southern staple. Due to modern catfish aquaculture, in which catfish is farmed in freshwater ponds, catfish is now available worldwide. Just 2 oz. provides 20 percent of the average daily value for protein, 23 percent of the average daily value for vitamin B-12, and 14 percent of the average daily value for phosphorus. This comes at a cost of only 88 calories, qualifying catfish as a nutrient-dense food.
- It is still delicious when coated in corn meal and deep-fried, but catfish is more than a Southern staple.
Omega-3 Fatty Acids
Fish Containing Highest Levels of EPA & DHA
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Omega-3 fatty acids, which are naturally present in fish and some vegetable oils, have demonstrated a remarkable array of health benefits. According to the National Center for Complementary and Alternative Medicine, omega-3 fatty acids lower certain risks of cardiovascular disease and improve some symptoms of rheumatoid arthritis 2. Scientists are exploring the usefulness of omega-3s in a number of other diseases, including autism, bipolar disorder, Alzheimer's disease, asthma and breast cancer. For personalized information about the role that omega-3 fatty acids should play in your diet, consult your physician or a registered dietitian.
- Omega-3 fatty acids, which are naturally present in fish and some vegetable oils, have demonstrated a remarkable array of health benefits.
- Scientists are exploring the usefulness of omega-3s in a number of other diseases, including autism, bipolar disorder, Alzheimer's disease, asthma and breast cancer.
Omega-3s in Catfish
The omega-3 levels in catfish are very low compared to other fish species. According to the National Center for Complementary and Alternative Medicine, contemporary fish farming techniques may play a role in the low quantities of omega-3s in catfish, although farmed salmon and farmed trout have relatively high levels 2. The American Heart Association suggests that most people consume at least two servings of fish weekly to get its heart-healthy benefits. Continue to enjoy catfish, but make sure to eat other varieties as well to ensure adequate omega-3s in your diet.
- The omega-3 levels in catfish are very low compared to other fish species.
- According to the National Center for Complementary and Alternative Medicine, contemporary fish farming techniques may play a role in the low quantities of omega-3s in catfish, although farmed salmon and farmed trout have relatively high levels 2.
Cautions and Considerations
Side Effects of Omega 3 in Children
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Omega-3 fish oil supplements are a way to boost dietary consumption of omega-3 fatty acids, but like any supplement, they carry some risks. Some people experience gastrointestinal symptoms, such as burping, heartburn and diarrhea, when they take fish oil. High doses of fish oil are generally contraindicated for people on blood-thinning medicines, because they have anti-coagulant properties. Use fish oil under the supervision of your physician or another qualified health-care provider.
- Omega-3 fish oil supplements are a way to boost dietary consumption of omega-3 fatty acids, but like any supplement, they carry some risks.
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References
- Wolfram Alpha: Catfish
- National Center for Complementary and Alternative Medicine: Omega-3 Supplements: An Introduction
- Jouris, K. B., McDaniel, J. L., & Weiss, E. P. (2011). The effect of omega-3 fatty acid supplementation on the inflammatory response to eccentric strength exercise. Journal of Sports Science & Medicine, 10(3), 432.
- Tartibian, B., Maleki, B. H., & Abbasi, A. (2009). The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men. Clinical Journal of Sport Medicine, 19(2), 115-119.
- Parra, D., Ramel, A., Bandarra, N., Kiely, M., MartÃnez, J. A., & Thorsdottir, I. (2008). A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite, 51(3), 676-680.
- Omega-3 Fatty Acids. (2016). Retrieved January 18, 2018, from http://ods.od.nih.gov/factsheets/Omega3FattyAcidsandHealth-HealthProfessional/
- Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1), 10.
- Covington, M. B. (2004). Omega-3 fatty acids. Atlantic, 1(2.0)
Writer Bio
Cindy Ell began writing professionally in 1990. A former medical librarian, she has written materials for hospitals, medical associations, the "Nashville Scene" and "Coping Magazine." She received her Bachelor of Arts in linguistics from the University of Massachusetts and her Master of Library and Information Science from Pratt Institute. She is currently a full-time freelance medical writer.