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Salted fish is known for its potential to promote longevity and prevent various diseases, thanks to its rich protein content—comprising 80 to 85% of its composition. In addition to protein, salted fish is packed with essential nutrients like vitamin D, selenium, and omega-3 fatty acids.
Salted fish typically contains 20% salt and undergoes a soaking process that reduces the salt content to 2 to 3%, making it safe for consumption. Salt plays a crucial role in our bodies and offers several health benefits, particularly in its form as sea salt flakes. The process of preparing salted fish involves soaking and drying the fish under the sun for several days. Below are the health benefits associated with consuming salted fish:
- Promotes Healthy Bones and Teeth
Salted fish is a rich source of calcium and phosphorus, with 100 grams of dried salted fish providing 300 mg of phosphorus and 200 mg of calcium. These minerals are vital for bone health, as phosphorus is essential for maximizing the benefits of calcium in strengthening bones. Research has shown that calcium requires phosphorus to be effective, and consuming calcium supplements without adequate phosphorus can be ineffective. Calcium and phosphorus work together to support bone mass, making them essential for preventing conditions like osteoporosis. - Aids in Wound Healing
Salted fish contains 3 mg of iron per 100 grams, which is crucial for wound healing. Iron is essential for collagen production, and a deficiency in iron can lead to skin conditions like pallor, brittle hair, and an increased risk of infections. While too little iron can be harmful, excessive iron storage in the skin can also lead to chronic skin conditions. It’s important to maintain balanced iron levels for optimal wound healing and overall skin health. - Prevents Anemia
The iron in salted fish helps the body produce red blood cells, which are necessary for preventing anemia—a condition caused by a lack of red blood cells to carry oxygen to the body’s tissues. Anemia can result in fatigue, shortness of breath, and other symptoms. Causes of anemia include a low-iron diet, increased iron needs during growth or pregnancy, gastrointestinal issues affecting iron absorption, and blood loss. Treating anemia often involves a diet rich in iron, iron supplements, and evaluating sources of blood loss. - Enhances Body Endurance
The protein content in salted fish helps maintain and improve body endurance, making it beneficial for athletes and those who engage in prolonged physical activity. Protein is essential for preventing muscle breakdown during extended periods of exercise, and consuming adequate protein after workouts helps repair and rebuild muscles. Key protein sources for endurance include whey protein, milk protein, and calcium caseinate, which support muscle recovery and growth. - Supports Muscle Growth
With 42 grams of protein per 100 grams, salted fish is an excellent source for muscle growth and repair. High-quality proteins like those found in salted fish contain all essential amino acids, including branched-chain amino acids (BCAA) like leucine, which plays a critical role in muscle growth and recovery after exercise. Consuming protein shortly after workouts is crucial for repairing and building muscle tissue. - Provides Energy for the Body
Salted fish offers 193 kcal of energy per 100 grams, which the body converts into the energy needed for essential functions like maintaining heartbeat, metabolism, respiration, and temperature regulation. The energy from salted fish also supports physical activity, tissue repair, and growth, particularly during life stages like childhood, pregnancy, and lactation. - Reduces the Risk of Heart Disease
Omega-3 fatty acids in salted fish are beneficial for heart health, helping to reduce the risk of heart disease by lowering triglyceride levels, increasing HDL (good) cholesterol, and preventing the formation of arterial plaques. Consuming salted fish can also help lower blood pressure and reduce inflammation, contributing to overall cardiovascular health. - Promotes Healthy Skin
The nutrients in salted fish, including collagen, iron, omega-3, and vitamin E, are essential for maintaining healthy skin. Collagen, in particular, helps improve skin hydration, elasticity, and reduce signs of aging like wrinkles. Regular consumption of fish, as recommended by health authorities, can contribute to better skin health. - Maintains Eye Health
Omega-3 fatty acids found in fish are crucial for eye health, supporting the development and maintenance of the retina and helping to prevent dry eyes. Incorporating fish into your diet can help reduce the risk of developing eye conditions and contribute to overall visual health. - May Reduce the Risk of Cancer
Research suggests that the omega-3 fatty acids in fish may offer protective benefits against certain types of cancer. However, it’s important to note that while salted fish may provide some health benefits, there is also evidence linking its consumption to an increased risk of nasopharyngeal and stomach cancers in some populations. Therefore, moderation and dietary balance are key.
Salted fish is a staple in many countries, including Indonesia, Singapore, Thailand, and Malaysia, and offers a variety of nutrients such as protein, calcium, phosphorus, and iron, contributing to its numerous health benefits.
