Basa fish, also known as Pangasius or Panga fish, is a type of freshwater fish that is native to Southeast Asia. It is commonly farmed in Vietnam and is becoming increasingly popular as a source of protein in many countries. This article will explore the nutritional value of Basa fish and whether or not it is a healthy choice for you.
In terms of its nutritional value, Basa fish is a great source of protein. A 100-gram serving of Basa fish contains around 18 grams of protein, which is about 36% of the daily recommended intake. It is also low in fat, with only 2 grams of fat per 100-gram serving. Basa fish is also a good source of omega-3 fatty acids, which are essential for heart health and brain function.
Basa fish is also a good source of various vitamins and minerals. It contains high levels of vitamin B12, which is essential for the formation of red blood cells and the maintenance of the nervous system. It also contains small amounts of other B vitamins, such as vitamin B6, vitamin B3 and vitamin B1. In terms of minerals, Basa fish is a good source of phosphorus, which helps to build strong bones and teeth, and selenium, which is an antioxidant that helps to protect the body against damage from free radicals.
Basa fish is also low in mercury, which is a toxic heavy metal that can accumulate in fish. This makes it a safe choice for pregnant women and young children, who are at risk of mercury exposure.
In terms of whether or not Basa fish is a healthy choice for you, it is generally considered to be a healthy food. It is low in fat and calories, and is a good source of protein, omega-3 fatty acids, vitamins, and minerals. However, it is important to note that most of Basa fish is farmed, and farmed fish can contain higher levels of contaminants such as pesticides, antibiotics, and dioxins, which are harmful to human health. Therefore, it is important to choose Basa fish from a reputable source, or to opt for wild-caught fish instead.
Another thing to note is that some controversy about the farming practices of Basa fish, for example, the use of hormones and antibiotics in fish farms, which can be harmful to human health. The fish are also often fed a diet that is not natural to them, which can affect the quality of the fish.
In conclusion, Basa fish is a nutritious and healthy food that is a good source of protein, omega-3 fatty acids, vitamins, and minerals. It is low in fat and calories, and is also low in mercury, making it a safe choice for pregnant women and young children. However, it is important to choose Basa fish from a reputable source and to be aware of the potential contamination and farming practices that may affect the quality of the fish. As always, it’s important to have a balanced diet, with variety of fish and other food groups.