Pangasius fish is a freshwater species rich in essential nutrients and offers numerous health benefits. With its high content of protein, vitamins, minerals, and healthy fats, pangasius is an excellent dietary choice for regular consumption. Notably, not only its flesh but almost all parts of the fish can be utilized. For instance, its bones can be used as a base for nutritious broth.
Compared to other fish species, pangasius has a relatively low fat content. However, it remains a valuable source of essential fatty acids such as DHA and EPA, which are typically found in deep-sea fish like salmon, tuna, and sardines. Additionally, pangasius contains a relatively low cholesterol level, ranging from approximately 21 to 30 mg per 100 grams. Its essential amino acid profile including glycine, leucine, isoleucine, histidine, serine, threonine, and proline is also more abundant than that of some other fish species.
Given its rich nutritional composition, consuming pangasius fish can provide several health benefits, which will be discussed in detail below:
Preventing cardiovascular disease
Pangasius fish is a rich source of unsaturated fats, commonly known as "healthy fats," which make up nearly 50% of its total nutrient content. One of the key unsaturated fatty acids found in pangasius is oleic acid, accounting for approximately 7.43% of its nutritional profile. Oleic acid belongs to the monounsaturated fatty acid group, which is known for its various health benefits.
Oleic acid plays a crucial role in maintaining cellular function, supporting the body's defense against pathogens, aiding in mineral transport, and regulating hormonal responses. Research indicates that oleic acid can enhance insulin sensitivity and reduce inflammation in individuals with type 2 diabetes. Additionally, it serves as a primary energy source for cells and contributes to the biosynthesis of essential compounds in the body.
The unsaturated fat content in pangasius fish also helps reduce the levels of saturated fat, which can contribute to arterial blockages. Studies suggest that adequate intake of monounsaturated fats can lower LDL ("bad" cholesterol) while increasing HDL ("good" cholesterol). Furthermore, pangasius has a naturally low cholesterol content, with only about 21–30 mg per 100 grams, making it a heart-friendly dietary choice. These properties contribute to improved cardiovascular health and a reduced risk of heart disease, including heart attacks and strokes.
Regular consumption of pangasius may also enhance vascular health by improving blood vessel elasticity and lowering blood pressure. According to research from the Harvard T.H. Chan School of Public Health, diets rich in unsaturated fatty acids from fish can reduce the risk of heart disease by up to 30%.
Optimizing fetal and infant development
Pangasius fish is highly beneficial for pregnant women due to its rich content of essential fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), both of which are forms of omega-3 fats. These nutrients play a crucial role in fetal brain development and retinal function. Pangasius contains approximately 5.45% DHA and 0.78% EPA, making it a valuable dietary source for maternal and infant health. Research suggests that adequate DHA intake during pregnancy can enhance cognitive development in children and lower the risk of neurodevelopmental disorders.
Beyond supporting fetal growth, the omega-3 content in pangasius also contributes to maternal health by reducing the risk of preeclampsia—a condition characterized by high blood pressure and protein in the urine, which can be dangerous for both mother and baby. Studies have shown that pregnant women with sufficient DHA intake are less likely to experience preterm birth and are more likely to give birth to babies with healthy birth weights.
Indonesian pangasius dishes: Banglele Indonesia
The benefits of omega-3 fatty acids extend beyond pregnancy, as they also contribute to cognitive development and intelligence in early childhood. DHA and EPA are known to support memory function, learning ability, and concentration in children. Research indicates that children who receive sufficient DHA in their first two years of life tend to score higher on intelligence tests compared to those with lower DHA intake.
Additionally, pangasius is an excellent choice for complementary feeding during infancy, as its high omega-3 content supports brain development and eye health. Studies suggest that omega-3-rich complementary foods can enhance visual acuity and nervous system development in infants, making pangasius a valuable addition to a child’s diet.
Supporting muscle growth and bone health
Pangasius fish is a rich source of high-quality protein, making it an excellent choice for promoting muscle growth, strengthening muscles, and maintaining overall body resilience against diseases. With a protein content ranging from 16% to 20% of its total weight, pangasius serves as a valuable dietary protein source for daily consumption. Studies have shown that sufficient intake of animal-based protein enhances muscle protein synthesis and accelerates recovery after physical activity.
In addition to protein, pangasius contains essential amino acids such as leucine, isoleucine, and valine collectively known as Branched-Chain Amino Acids (BCAAs). These amino acids play a crucial role in boosting energy levels, reducing muscle fatigue, and expediting post-exercise muscle recovery. According to research published in the American Journal of Clinical Nutrition, a diet rich in BCAAs can help prevent muscle loss due to aging while also improving athletic performance in physically active individuals.
Pangasius is also a valuable source of phosphorus and calcium, two essential minerals that support bone and dental health. A 100 gram serving of pangasius contains approximately 120 mg of calcium and 180 mg of phosphorus, both of which contribute to maintaining bone density and preventing osteoporosis. Phosphorus works in synergy with calcium to facilitate bone mineralization, strengthen bone structure, and reduce the risk of fractures caused by bone fragility.
Adequate phosphorus and calcium intake from natural sources like fish can significantly lower the risk of osteoporosis and other bone-related conditions. Research indicates that consuming calcium and phosphorus-rich foods can improve bone health by up to 20% compared to reliance on synthetic supplements, highlighting the importance of obtaining these nutrients through a well-balanced diet.
Activating the pineal gland and supporting cellular regeneration
The pineal gland is a small endocrine organ responsible for producing melatonin, a hormone that regulates the sleep-wake cycle. Melatonin is synthesized from serotonin, a neurotransmitter that influences mood and relaxation. Pangasius fish, rich in omega-3 fatty acids particularly DHA can enhance melatonin production by improving pineal gland function and increasing serotonin levels in the brain. Research published in the Journal of Clinical Sleep Medicine indicates that individuals with sufficient omega-3 intake experience better sleep quality and longer sleep duration compared to those with inadequate levels of this nutrient.
The process of pangasius fillet production: KKP
Beyond its role in melatonin production, omega-3 fatty acids in pangasius also have a calming effect by reducing stress-related hormones such as cortisol. Elevated cortisol levels are often linked to sleep disturbances, anxiety, and high blood pressure. Studies suggest that adequate omega-3 intake can help stabilize mood, reduce anxiety, and enhance the body's resilience to stress.
In addition to its brain and sleep-related benefits, pangasius fish is a rich source of essential amino acids, including glycine, leucine, isoleucine, histidine, serine, threonine, and proline. These amino acids play a crucial role in cellular regeneration and tissue repair. Glycine, for example, has anti-inflammatory properties and is essential for collagen synthesis, which is vital for wound healing and skin health. According to research published in the Journal of Amino Acids, adequate glycine consumption can accelerate wound healing by up to 25% compared to individuals with amino acid deficiencies.
Leucine, isoleucine, and threonine also contribute to muscle protein synthesis, promoting faster recovery after injury or intense physical activity. A study from The Journal of Nutrition found that sufficient leucine intake can enhance muscle protein synthesis by up to 20%, making it particularly beneficial for athletes and individuals seeking to maintain muscle mass.
