There are many health benefits of galunggong fish important to support our body function and overall system. Fish is in important human food because they provide minerals and vitamins that beneficial to our body especially the omega 3 fatty acids which contain DHA and EPA that useful to our heart and brain. Protein content in the fish also required by our body and it is one of the most important nutrients that support our body health. Of course, there are other foods that provide such nutrition, but the galunggong fish is one of those nice dishes to have as part of your diet.
About Galunggong Fish and Its Nutritional Facts
Galunggong is a famous fish in the Philippine and this fish also being called as round scad or mackerel scad. There are many ways to cook galunggong fish but the most popular one is serving it as smoked fish or pan fried fish with steamed rice. Just like other types of fish, galunggong contain wide variety of nutrition from mineral to protein and thus there are lot of amazing health benefits of galunggong fish that you can get just from the consumption. This is why major organization like WHO recommended us to eat a single serving of galunggong each day particularly for young children or pregnant women.
The healthy benefits for eating galunggong fish is promoted and well documented in recent years thanks to the nutritional content provided by the fish. Fish is a food that low in saturated fat and without carbohydrate plus they are even considered as a healthy meal even better than poultry product or meat. Fish such as galunggong fish is rich in important nutrients that useful to our body especially to nourish and improve our body function. Many studies have proven that both omega 3 and omega 6 in the fish can enhance the performance of our heart and brain just like we already mentioned above. Other those two minerals provided by the fish, here are the list of nutritional facts health benefits of galunggong fish in 100 gram of serving:
- 266 calories
- 0 mg carbohydrate
- 2616 mg of omega 3 fatty acids
- 188 mg of omega 6 fatty acids
- 1 g of protein
- 823 IU of vitamin A
- 7 mg of vitamin C
- 479 IU of vitamin D
- 0 mg of vitamin D
- 2 mcg of vitamin K
- 2 mcg of vitamin B12
- 4 mg of vitamin B6
- 458 mg of calcium
- 9 mg of iron
- 3 mg of magnesium
- 572 mg of phosphorous
- 369 mg of potassium
- 720 mg of sodium
- 3 mg of copper
- 1 mg mg of selenium
- 9 mg of zinc
- 1 mg of manganese
- 162 mg choline
- 6 mcg of fluoride
- 5 mcg of folate
- 12 g of total fat
From the galunggong fish nutritional facts, there are several health benefits of galunggong fish Philippine which you can gain below.
1. Support and Boosting Brain Performance
Eating fish like galunggong does not only maintain healthy body but also make you smarter thanks to the DHA (Docosahaexaenoic Acid) provided by the omega 3 fatty acids which is one of the most important nutrient to develop brain cells as well as improve brain function. These two nutrients can prevent damages in the brain caused by certain factors such as aging and free radicals. As for your information, our body cannot produce omega 3 and it should be gained by eating some foods.
2. Preventing Heart Disease
The galunggong fish which contain not only polyunsaturated and monounsaturated fats but also low in saturated fats can help to reduce the risk of cardiovascular or heart disease. Not to mention the omega 3 fatty acids and potassium are also support to lower the risk and based on some research, people who eating galunggong fish can reduced up to 15 percents the chance to suffer from heart disease. That’s why never hesitate or worst, avoid eating fish to get the health benefits of galunggong fish for heart.
3. It Helps to Prevent Cancers
Cancer is a deadly disease that becomes everyone’s nightmare if suffering from them since the medicine to cure cancer still uncertain. The best we can do is to prevent it to happen to use and eating galunggong fish rich in omega 3, antioxidant properties, and coenzyme can help to reduce the risk of cancers. The antioxidants help to fight against free radicals that always considered as one of the causes of cancers. Meanwhile, omega 3 and coenzyme helps to prevent cancers like breast cancer, prostate cancer, etc. as well as remove cancer agents in human cells.
4. Support Weight loss
The next health benefits of galunggong fish are to support you to lose some weight. Your body needs protein to help burning calories so they turn into energy. Consuming galunggong will help you to get some protein intakes and it is a good alternative for red meat or poultry which are high in both calories and fats. Moreover, the omega 3 provided by the fish was proven to reduce some weight. Based on studies, eating galunggong fish plus conduct regular exercise can help to lower abdominal fat.
5. It Helps to Relief Depression and Stress
Depression and stress can happen to everyone and consuming galunggong fish may a good way to help treating them thanks to the health benefits of galunggong fish. Studies found out that the eating omega 3 in the fish can lower depression risk and can help to decrease the mood swings during depression. That’s why include the galunggong fish in your daily meal can enhance the antidepressant treatment activities in your body.
6. Helps to Improve Immune System
The next top health benefits of galunggong fish are to improve immune system by fighting virus and bacterial infection with the help of vitamin C and copper contained in the fish. In addition, the omega 3 fatty acids contain anti-inflammatory properties to manage arthritis, while the zinc and selenium which are also provided fight against free radicals effect along with boosting the immune cell.
7. Reducing Cholesterol Level
Galunggong contains some fish oil which can be used to lower or reduce bad cholesterol level or LDL while the good cholesterol or HDL is boosted by the oil intake. To get a healthy consumption without adding bad cholesterol into your body that can lead to certain diseases, the galunggong fish help to reduce the cholesterol by prevent it from intestine absorption. This is lead to lower blood pressure as well and it is suggested to eat galunggong fish once per week. This is excellent health benefits of galunggong fish.
8. Strengthen The Bones and Teeth
The fish contains high level of calcium that helps to strengthen the bones and teeth. Calcium intake is really vital for our body and besides that, there is vitamin D in the galunggong fish to help calcium absorption by our body. Moreover, it also contains some fluoride to prevent damage to our teeth and strengthening them. Combination of calcium and fluoride are not only available in tooth paste but also from the health benefits of galunggong fish for bones.
9. Maintain Healthy Eyes
Just like we already listed on the nutritional values above, the galunggong fish contains vitamin A which is important to keep our eyes healthy while improving the visions. It is really important to maintain our eyes health and based on research, eating galunggong fish that can provide you healthy intake of vitamin A can help to lower the risk of degeneration of age macular which can happen in old people and reducing the disease even up to more than 50 percents.
10. Lowering Diabetes Risk
The healthy fats monounsaturated fatty acids (MUFA) have a vital role to manage blood sugar level in diabetic people. With this fat and the amount of potassium in galunggong fish, it can also help to maintain our blood pressure normally. A research mentioned that eating galunggong fish rather than other type of fish can help to lower diabetes risk especially the type 1 diabetic. Omega 3 also helps to prevent damages that can cause diabetes.
11. Support Healthy Pregnancy
Who said that there are no health benefits of galunggong fish for pregnant women? There are omega 3 fatty acids containing DHA and EPA plus folate that help brain and organ development of fetus or unborn baby in pregnancy. Enough intakes of folate and omega 3 will also prevent disease in new baby. That’s why it is recommended to eat fish like galunggong in moderate amount each week to support healthy pregnancy for both the mother and the baby.
12. Preventing Alzheimer
Older people have high chances to suffer from Alzheimer; it is a mental illness that concerned by many researchers. And there are some ways to prevent or treat such disease and one of them is by consuming fish like galunggong that offer healthy benefit of omega 3 fatty acids to maintain brain function of memory and to enhance the thinking ability. It is mean that when consuming galunggong, you are not only preventing the illness but also improve the brain.
13. Slowing Down The Aging
People must be aware with aging since everyone will experience it someday and the sign of aging can be recognized in our body such as wrinkle and fine lines that occur in external parts of our body, not to mention the organs also will start to low in performance and function. The amino acids, collagen, and protein in galunggong fish can help to tighten and maintaining skin’s firm while the vitamins can help to fight free radicals.
14. Helps to Lower Triglycerides
Galunggong is not only can be used to lower bad cholesterol, but triglycerides as well. When the amount of triglycerides is too much, it can lead to bad disease like heart illness and stroke. Usually high triglycerides caused by diabetes and obesity which poorly managed. This is also happen to those who have bad diet including high consumption of sugar, carbohydrates, and alcohol. Moreover, people who have inactive lifestyle have higher risk of too much triglycerides level. The omega 3 in galunggong fish can help to reduce such risk.
15. Helps to Remedy Damaged Tissue
Human body can get damaged by many factors including toxic and free radicals. Luckily that our body can remedy by itself to fix the broken tissue and cell, however our body depend on protein to do that and so it is important to get enough protein intake each day. Galunggong fish is one of those foods that rich in protein which can aid to remedy damaged tissue.
Those are 15 wonderful health benefits of galunggong fish which you can experience when you consuming it in moderate amount each week. In conclusion, the nutrient contents inside the fish can support overall body function and you need to start include it as part of your diet.