Known locally as ‘Inkube,’ catfish is among the most common fish found within local markets, with its price relatively lower than other species of fish. For instance, one medium catfish ranges between Rwf1, 000 to Rwf2, 000 depending on the size. According to the vendors of this type of fish, there are different ways of preparing it which range from, deep frying, grilling, baking to boiling, depending on one’s preferences. Honorine Muziranenge, a fish vendor at Kimironko market attests that catfish, different from others, has a mildly sweet flavor and is less flaky as well as comes with various cooking choices. Nutrition benefits Catfish are known for being rich in vitamins, minerals, and omega fatty acids. It is generally considered to be an affordable, versatile fish regardless of where it’s found. Consuming catfish comes with several health benefits that you can easily take advantage of, according to nutritionists. Dieudonne Bukaba, a nutritionist in Kigali says catfish has small amounts of most other essential vitamins and minerals, including vitamin A, folate, vitamin C, calcium, iron, and manganese. They also contain other nutrients, like choline, and are good sources of healthy, essential fats. Catfish have both omega -3 and omega-6 fatty acids. He says that this fish is an excellent source of vitamin D, which isn't found in too many foods naturally, which makes it important for one's bones as it helps the body absorb calcium. Besides, Bukaba says consuming catfish helps maintain the function of the immune system and regulates cellular growth throughout your body. In addition to this, the nutritional value of catfish is impressive, as it is low in calories, protein, selenium, sodium, and vitamin B12. It is also high in potassium, omega-3, and omega-6 fatty acids. “In general, catfish is good for your health as it's filled with different nutrients. The high levels of omega-3 fatty acids contribute to the benefits of catfish as the fats help in promoting cardiovascular health,” he says. Studies have revealed that regular intake of omega-3 helps improve signs of depression as well. In addition, catfish is also rich in vital B vitamins, and as it’s known vitaminB12 is an essential vitamin, that plays a crucial role in red blood cell formation, brain health, and DNA synthesis. Certain population groups, like pregnant women, infants, and the elderly, are more prone to a B12 deficiency, thus one fillet serving of catfish can provide you with 69 percent of the daily recommended intake of vitamin B12. Supplementing your diet with catfish can potentially help balance out any deficiencies. According to Bukaba, consuming catfish helps in boosting the immune system, explaining that the fish is loaded with a considerable amount of selenium. Selenium is a vital nutrient that plays an important role in the health of your immune system. It also acts as an antioxidant that helps lower oxidative stress in your body, which reduces inflammation and strengthens immunity. This type of fish is also rich in proteins, important for building and maintaining lean muscle mass.
