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In recent years, more and more people have started paying attention to their health. Superfoods like avocado, quinoa, seeds, and berries have become increasingly popular and are regularly included in many daily diets. But sometimes, we forget that fish—especially pangasius (basa fish)—is also a vital part of a healthy lifestyle. Did you know that Omega-3 in pangasius is an essential fatty acid your body needs daily? Surprisingly, many people don’t actually know what Omega-3 is, its nutritional value, or how to incorporate it into their diet. Let’s explore this essential nutrient in detail.
What Is Omega-3 Fatty Acid?
Omega-3 is a type of essential fatty acid that the body cannot produce on its own. We must obtain it through food or dietary supplements. Fish is one of the most important sources of Omega-3. In pangasius fish, the two main types of Omega-3 are:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Studies have shown that Omega-3 fatty acids improve heart health and reduce the risk of sudden cardiac death in people with cardiovascular disease. These fatty acids also play a crucial role in the structure of the cerebral cortex and the retina, and they support brain development in children, helping boost IQ.
The Benefits of Omega-3 for the Body
- Reduces the risk of heart disease such as stroke, heart attack, and sudden cardiac death due to arrhythmia.
- Has anti-inflammatory effects, which are linked to preventing obesity and cancer.
- Lowers bad cholesterol (LDL) and triglycerides, while raising good cholesterol (HDL). Daily intake of at least 1.2g DHA can significantly improve cholesterol levels.
- DHA helps prevent macular degeneration, a leading cause of permanent vision loss.
- During pregnancy, Omega-3 supports fetal brain development and reduces the risk of autism and cerebral palsy in infants.
- Omega-3 may help fight depression and anxiety, especially in older adults. EPA is considered the most effective type for improving depression symptoms.
Pangasius: A Great Source of Omega-3
Like most fish, pangasius is incredibly healthy. It’s high in protein, omega-3 fatty acids, vitamins, and low in calories. In just 100g of pangasius fillet, you’ll find:
- 158 calories
- 22.5g protein
- 7g fat, including 2g saturated fat
- 73mg cholesterol
- 0g carbs
- 89mg sodium
- 5g polyunsaturated fat, including Omega-3s
With its low calorie and high protein content, pangasius is a great option for people on a diet, just like other lean white fish.
How Much Omega-3 Does the Body Need?
The American Heart Association recommends that people without heart disease eat at least two servings of fish per week, especially fatty fish like pangasius, catfish, mackerel, tuna, salmon, sardines, and herring, which are rich in Omega-3. There are also many Omega-3 supplements available that provide DHA and EPA to help meet your daily requirements.
If you have heart disease, your doctor may recommend 1 gram of EPA + DHA per day. For people with high triglycerides, a dose of 2–4 grams per day is often recommended. This dosage has been proven to lower triglyceride levels by 15–30%.
Should You Worry About Mercury in Pangasius?
Some fish may contain contaminants like methylmercury and PCBs from industrial waste. However, the mercury risk depends on the type and amount of fish consumed.
Methylmercury can accumulate in the body and is especially harmful to infants and young children. Fish with high mercury levels include:
- Shark
- Swordfish
- Tuna
- King mackerel
- Tilefish
It’s best to limit these fish in your diet. Pregnant women, nursing mothers, and children should stick to low-mercury fish such as pangasius, salmon, carp, anchovies, and catfish. These groups can safely eat up to 350g of such fish per week. To avoid foodborne illness, always ensure pangasius is cooked properly—do not eat it raw or undercooked.
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