Most people prefer to choose red meat to white meat in their diet. It is because they believe that they can get Health Benefits of Red Meat for Brain, Skin & Eyes. However, some might never know that red meat also contains more saturated fat than white meat, especially fish. When it comes to fish, people will choose the big fish with thick fleshy part such as tuna and salmon. Yes, they really good for your health. They provide sufficient protein vitamins and mineral with the low saturated fat, which is good.
But do you know that small fish like anchovies from the salt water and silver fish from fresh water stream can also give you the sufficient nutrition as mentioned above? Nowadays, people are craving for one of the silver fish species, mukene fish and the health benefits of mukene fish.
Mukene Fish Nutritional Information
It is because the fish is known to have complex nutrition and least risk than the other dairy protein product. Besides the health benefits, it is also very cheap. In some African countries such as Uganda, Sudan, Kenya, Rwanda, and Republic of Congo, mukene fish is available both in traditional market and supermarket shelves. On the other hand, Mukene fish is a small silvery fish with the maximum length is 9 cm.
This kind of fish can be found in some basin in Africa, such as Lake Victoria, Lake Kyoga, and Lake Nabugabo in Kenya, Uganda, and Tanzia. Mukene fish is usually caught in moonless night. It is a lot of easier since the small fishes usually go in group and their silvery light easily catch attraction in dark surrounding. In the morning, the fish will be drained under the sun light.
Mukene fish is usually distributed in dried package. From this dried fish, we can make any kinds of nutritious cooking. Besides, mukene fish powder is also available now. With the powder, people can simply include the powder into porridge or stew.
In addition, it is very easy to digest and perfectly safe for children. Actually, the nutrition contained in mukene fish is similar with the nutrient we can get from red meat. It has high protein, lots of vitamin, and lots of mineral. However, it has lower saturated fat and higher in unsaturated fat.
In addition, it also contains omega-3 and omega-6, the fatty acids which we cannot ever gain from poultry and mammals.
Health Benefits of Mukene Fish
Those nutrients make us possible to gain the health benefits of mukene fish,
- Prevent hypertension
As mentioned before, mukene fish has a high unsaturated fat, just like the other fish product. Unlike the saturated fat which is easily stick in the veins and block the blood circulation, unsaturated fat is friendly to blood circulation. It is easily digested and allows the normal blood pressure along the vein. Therefore, consuming mukene fish will be good to maintain the normal blood pressure.
- Prevent diabetes
Some nutritionists stated that consuming red meat may increase hormonal level. It means that red meat consumption may also increase the hormonal-related disease such as diabetes. Therefore, consuming this kind of silver fish will be a good option for those with high level of diabetic risk.
- Prevent breast cancer
The main factor of cancer might be the free radical. However, some cancers grow because of the hormonal activity within the human body. Breast cancer is a hormonal-related cancer. In this case, consuming mukene fish might be the best solution if you want to fulfill the need of protein without increase the risk of having breast cancer.
- Maintain healthy heart
One of the health benefits of mukene fish is maintaining healthy heart. This small fish is rich with fatty acids. The fatty acids are effective to maintain blood circulation. It is able to reduce the blood clotting, so that our heart will keep on going the good work.
- Fight macular degeneration disease
Macular degeneration disease is a chronic disease which attacks the macula or the center of retina. It usually attacks people in their 50’s and the reason why people above 50 might have decreased vision. In this case, consuming the Uganda native fish is able to provide sufficient vitamin A, vitamin C, vitamin E, and zinc which are very useful for eye health. The nutrients are also able to effectively prevent the macular degeneration disease.
- Aid good vision
As mentioned before, this African fish contains enough vitamins and minerals which aids to good visions. It is able to improve the night vision, and further prevents some chronic eye diseases. It is one of the health benefits of mukene fish.
- Improve skin
Based on the research, mukene fish contains protein and vitamin E. as we know, protein and vitamin E is the main supplement for skin health. Therefore, consuming any kind of mukene fish food product may improve the skin health. The other fish product such as fish oil can also improve your skin health. Benefits of Fish Oil for Skin Disorder may surprise you.
- Boost memory
People in some Asian countries believe that consuming fish will boost memory, and further make you smarter. This is the reason why children should consume any kinds of fish including the mukene fish. It is because mukene fish contains omega-3 and phosphorous which are very good for brain development. The omega-3 fatty acids are also available when you gain the Health Benefits of Fish Flaxseed and Borage Oil.
- Strengthen bones
Besides phosphorus, mukene fish is also lavished with the other kind of mineral. One of them is calcium. As we know, calcium is very good to make the bones stronger. Therefore, it is very good to include the fish to children diet as it will aid the bone development. Besides mukena fish, you can also get high calcium from Health Benefits Of Fish Bone Soup
- Boost immunity
The mukene fish is also piled up with amino acids. Amino acids are proactive to boost immunity. Frequent consumption of the fish will make your body stronger.
- Fight malnutrition
It is advisable for pregnant mother and children to consume the African famous silver fish. It is because the fish contains complex nutrition which is very beneficial either for mother or children. In addition to the nutrition from fish, it is better for pregnant mother to consume dry fruit, as they may gain the Health Benefits of Dry Fruits during Pregnancy
- Quickly repair the damaged tissues
Protein is always being the savior of damaged tissues. Therefore, consuming high protein food such as mukene fish might give remedy for your muscle, internal organs, skin, hair, and the other body tissues.
Recommendation Intake of Mukene Fish
Doctors and nutritionists recommend consuming the fish for the health benefits of mukene fish. However, it is better to consume the fish no more than three times in a week.
- On the other hand, you can cook mukene fish into any kinds of cooking. But first thing you should do to the dried fish is roasting the fish to give the aroma.
- After that, soak the fish into water for about 30 minutes to remove the unwanted thing such as sands, stones, and dust. Drain the fish and rinse with clean water.
- After that, you can cook the fish into soup or stew, add it into stir fried vegetables, or mash it into paste and add it into sauce.
Don’t forget to add some spices to give fix the fishy smell from the high protein content. In addition, don’t overheat the fish or it will lose the nutrition.