Carp is one of the most delicious and common fish consumed in many parts of the world, and it has a number of great health benefits, which may include its ability to improve heart health, lower inflammation, protect respiratory health, optimize digestive function, slow the aging process and fend off chronic disease.
Carp are incredibly rich in minerals and vitamins, particularly phosphorous and vitamin B12, that the body needs to function properly, as well as high levels of beneficial fatty acids, protein, and antioxidants. This unique nutrient profile makes carp highly desirable for people looking for a better dietary protein. Not only is the fish highly symbolic and culturally respected in certain areas, but it is also praised as one of the healthiest fish for human consumption.
Now, before you head off to the nearest fish market to pick up some carp, take a closer look at some of the health benefits that it provides.
| Serving Size : | |
|---|---|
| Nutrient | Value |
| Water [g] | 76.31 |
| Energy | 127 |
| Energy [kJ] | 531 |
| Protein [g] | 17.83 |
| Total lipid (fat) [g] | 5.6 |
| Ash [g] | 1.46 |
| Calcium, Ca [mg] | 41 |
| Iron, Fe [mg] | 1.24 |
| Magnesium, Mg [mg] | 29 |
| Phosphorus, P [mg] | 415 |
| Potassium, K [mg] | 333 |
| Sodium, Na [mg] | 49 |
| Zinc, Zn [mg] | 1.48 |
| Copper, Cu [mg] | 0.06 |
| Manganese, Mn [mg] | 0.04 |
| Selenium, Se [µg] | 12.6 |
| Vitamin C, total ascorbic acid [mg] | 1.6 |
| Thiamin [mg] | 0.12 |
| Riboflavin [mg] | 0.06 |
| Niacin [mg] | 1.64 |
| Pantothenic acid [mg] | 0.75 |
| Vitamin B-6 [mg] | 0.19 |
| Folate, total [µg] | 15 |
| Folate, food [µg] | 15 |
| Folate, DFE [µg] | 15 |
| Choline, total [mg] | 65 |
| Vitamin B-12 [µg] | 1.53 |
| Vitamin A, RAE [µg] | 9 |
| Retinol [µg] | 9 |
| Vitamin A, IU [IU] | 30 |
| Vitamin E (alpha-tocopherol) [mg] | 0.63 |
| Vitamin D (D2 + D3), International Units [IU] | 988 |
| Vitamin D (D2 + D3) [µg] | 24.7 |
| Vitamin D3 (cholecalciferol) [µg] | 24.7 |
| Vitamin K (phylloquinone) [µg] | 0.1 |
| Fatty acids, total saturated [g] | 1.08 |
| 14:0 [g] | 0.11 |
| 16:0 [g] | 0.66 |
| 18:0 [g] | 0.19 |
| Fatty acids, total monounsaturated [g] | 2.33 |
| 16:1 [g] | 0.66 |
| 18:1 [g] | 1.15 |
| 20:1 [g] | 0.07 |
| 22:1 [g] | 0.4 |
| Fatty acids, total polyunsaturated [g] | 1.43 |
| 18:2 [g] | 0.52 |
| 18:3 [g] | 0.27 |
| 18:4 [g] | 0.06 |
| 20:4 [g] | 0.15 |
| 20:5 n-3 (EPA) [g] | 0.24 |
| 22:5 n-3 (DPA) [g] | 0.08 |
| 22:6 n-3 (DHA) [g] | 0.11 |
| Cholesterol [mg] | 66 |
| Tryptophan [g] | 0.2 |
| Threonine [g] | 0.78 |
| Isoleucine [g] | 0.82 |
| Leucine [g] | 1.45 |
| Lysine [g] | 1.64 |
| Methionine [g] | 0.53 |
| Cystine [g] | 0.19 |
| Phenylalanine [g] | 0.7 |
| Tyrosine [g] | 0.6 |
| Valine [g] | 0.92 |
| Arginine [g] | 1.07 |
| Histidine [g] | 0.53 |
| Alanine [g] | 1.08 |
| Aspartic acid [g] | 1.83 |
| Glutamic acid [g] | 2.66 |
| Glycine [g] | 0.86 |
| Proline [g] | 0.63 |
| Serine [g] | 0.73 |
| Sources include : USDA [1] | |
Omega-3 Fatty Acids Carp is an optimal source of omega-3 acids, which plays a vital role in your health and promotes heart health. It helps function in the brain, reduces inflammation, and protects against various chronic diseases.
May Strengthen Bones and Teeth
Phosphorous is found in extremely high concentrations in carp. In fact, a single serving of carp provides more than 50% of the daily recommended intake of this critical mineral. Phosphorous is very important in the development and retention of bone mineral density in the body, and it also functions as a component in our teeth. Phosphorous can help prevent conditions like osteoporosis, as well as weakened or damaged enamel. [8]
May Protect Gastrointestinal Function
Inflammation of the gut and gastrointestinal system is very common, but it can lead to a number of terrible conditions, including ulcerative colitis and Crohn’s disease. If you want to improve your digestive efficiency and reduce symptoms of bloating, constipation, hemorrhoids, and general stomach upset, then adding carp to your diet may be a wise choice. Omega-3 fatty acids have been linked to reducing the risk of inflammatory bowel syndromes in numerous studies. [5]
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FAQ
Is carp a healthy fish to eat?
What is the benefit of carp fish?
Is carp high in protein?
How much omega-3 is in carp?
Is carp a healthy fish?
Common carp is an oily, freshwater fish. It is one of the finest sources of essential fatty acids, protein, minerals, and fat-soluble vitamins like vitamins A, E, and D. Carp fish is moderately high; 100 g holds 127 calories and 17.8 g/100 g (32% of RDI) of protein.
Is it safe to eat talapia fish?
Tilapia fish is a low-calorie source of protein. In addition, tilapia fish contains vitamins and minerals such as folic acid and phosphorus. However, tilapia fish contains omega 6, which is relatively high, higher than omega 3. Ideally, omega 3 and 6 have a ratio close to 1:1. Excessive consumption of foods high in omega 6 is at risk of increasing inflammation. In addition, it is also essential to know the process of cultivating tilapia fish to avoid harmful bacteria such as Salmonella or other harmful substances that may arise during cultivation.
Why should you eat carp fish?
Carp fish is loaded with various nutrients. It is able to lower inflammation, enhances heart function, promote digestive function and slows down the aging process. It has high content of protein and low amount of saturated fat. It is flavorful and tender which is added to culinary dishes and soups.
Are carp good for the heart?
Photo Credit: Shutterstock With possibly high levels of omega-3 fatty acids, like much other oily fish, carp may be able to protect the heart in a variety of ways. By improving the balance of omega-3s to omega-6s, carp can help to reduce plaque buildup and lower the risk of atherosclerosis.