older catfish is high in protein, vitamin D, and omega-3 fatty acids. These are important factors that support bone structure and function. In particular, vitamin D helps the body absorb calcium more effectively, while omega-3 has anti-inflammatory properties, reducing joint pain symptoms, especially in people with rheumatoid arthritis.
However, the processing method plays a very important role in preserving and promoting the effects of these nutrients.
The World Health Organization and the Food and Agriculture Organization of the United Nations recommend prioritizing low-fat processing methods such as steaming, boiling or baking at moderate temperatures to retain the vitamin and omega-3 content.
methods of deep-fried or stir-fried with oil not only cause nutrient depletion but also increase the amount of saturated fat - a factor that worsenes arthritis.
A study published in The Journal of Nutrition in 2015 showed that people who consume steamed fish 2-3 times a week have higher bone density and less joint pain than those who eat fried fish regularly.
When processing giant catfish, you should combine it with vegetables rich in vitamin C such as broccoli, tomatoes, bell peppers to increase collagen absorption and antioxidants, helping to maintain joint flexibility.
Anchovies are a beneficial source of nutrients for bones and joints, but need to be processed properly - especially steamed or grilled - to maximize the benefits. Combined with a healthy diet and reasonable exercise, eating tilapia properly can contribute to protecting bone and joint health sustainably.
