basa fish

Is basa fish a healthier food to eat?

Basa is a white fish that is native to Southeast Asia.

Because of its comparable taste and texture, it is frequently used as a low-cost substitute for cod or haddock in the nations that import it. Despite its popularity, it has been argued that it poses some health hazards.

This article discusses the nutrition of basa fish and whether eating it is safe or dangerous.

What is the Basa fish? 

Basa is a species of catfish in the Pangasiidae family. Basa fish is also known as river cobbler, Vietnamese cobbler, pangasius, and swai. Its flesh is light and solid, with a mild fish flavor akin to cod or haddock.

In reality, it’s frequently sold and utilized in the same way as boneless fish fillets.

Basa fish is native to the Mekong and Chao Phraya rivers, flowing through various Southeast Asian countries.

Because of its popularity and high export demand is also produced in great quantities in pens surrounding the Mekong River.

The low cost of Basa is one of the reasons it is so popular. It is inexpensive to grow and harvest, allowing it to be competitively priced even when sold abroad.

Nutrition facts 

Basa, like other white fish, is low in calories and high in high-quality protein. A 4.5-ounce (126-gram) serving contains:

  • 158 calories
  • 22.5-grams protein
  • 7 g of fat
  • 2-gram saturated fat
  • 73 mg of cholesterol
  • Carbohydrates: 0 g
  • Sodium content: 89 mg

Like other varieties of white fish, it can be a portion of good food for those on a diet due to its low calorie and high protein content.

Omega-3 fatty acids are necessary fats that are important for preserving your body’s and brain’s optimal health, especially as you age (2Trusted Source).

However, Basa contains far fewer omega-3 lipids than oily fish such as salmon and mackerel. It also has 5 grams of unsaturated fats, some of which are omega-3 fatty acids.

Basa fish

Healthier benefits 

Whitefish, such as Basa, provide high-quality protein while being low in calories. Eating fish has also been linked to other health benefits, including increased longevity and a lower risk of heart disease.

People who eat the fishes live much longer. 

Observational studies have revealed that persons who consume more fish have longer lives than those who do not (3Trusted Source).

Indeed, in one study, those who ate the most fish — as assessed by the amount of omega-3 fats in their circulation — lived nearly two years longer than those who ate the least (4Trusted Source).

Though oily fish have the most omega-3 fatty acids, leaner fish such as Basa can also contribute to your omega-3 intake.

It’s important to remember that observational studies can’t show cause and effect. As a result, this research cannot conclude that consuming fish causes people to live longer lives.

Eating this fish may reduce the risk for the heart diseases 

People who consume the most fish are also estimated to be less likely to develop heart disease.

Because of their high quantities of omega-3 fatty acids, oily fish are frequently associated with this benefit.

On the other hand, eating leaner fish has been related to reduce cholesterol levels, which may lessen your risk of heart disease.

It shows that eating entire fish may have additional benefits in lowering the risk of heart disease, and that includes white fish in a healthy, balanced diet may have heart-healthy benefits.

Basa fish

Provides the higher quality of protein 

Protein is essential for the growth and repair of your body’s tissues, as well as the creation of critical enzymes.

Lower in calories 

Basa’s low-calorie content makes it an excellent food if you’re trying to cut back on your calorie intake. A 4.5-ounce (126-gram) serving contains only 160 calories.

Furthermore, some research suggests that fish proteins may help you feel fuller for longer than other animal protein sources. In one study, fish protein was found to have the greatest impact on feelings of fullness compared to chicken and beef protein.

Is the basa fish safer to eat? 

In general, eating any fish carries some risk. It is because fish can contain industrial waste contaminants such as mercury and polychlorinated biphenyls (PCBs), and these compounds can accumulate in your body and cause toxicity.

However, it is believed that the benefits of eating fish outweigh the risks. Heavy metal residues in basa fish were found to be within safe limits in studies.

Contamination is a risk in the ponds where catfish like Basa are raised. To control this, fish farmers frequently have to use chemical agents and drugs to control pathogens and parasites — these components may hurt the fish.

According to some studies, imported catfish from Vietnam, including basa fish, do not meet international safety standards. Fish from Vietnam were more likely to have traces of veterinary drugs, including antibiotics, in concentrations that exceeded legal limits.

According to one study, 70–80 percent of catfish exported to Europe’s Germany, Poland, and Ukraine were contaminated with Vibrio bacteria.

You can surely prefer to take out the great benefits of eating the basa fish, and it will help one get great results in the body naturally. 

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