Tilapia Nutrition Facts
People all over the world enjoy a variety of vegetarian and non-vegetarian food. At the same time, when we talk only about seafood, then the mention of fishes is certain. Consumption of fish is considered beneficial for health. The name of tilapia fish is also included in this list. The benefits of tilapia fish by consuming it on medical advice can help reduce the symptoms and effects of the physical problems mentioned in the article. While consuming it, it is important to keep in mind that it is not a medical treatment in itself and if not used properly, there can be harm to tilapia fish, which is also mentioned at the end of the article.
What is Tilapia Fish?
Tilapia fish is a special fish rich in nutrition and taste. It is also called Aquatic Chicken. Tilapia fish is also reared in India along with other countries. Due to its wonderful taste, it is used in a variety of dishes. Talking about the nutrients of tilapia fish, it is rich in protein and energy. Along with this, essential nutrients like magnesium, phosphorus, zinc, and sodium are also found in it (1). What are its health benefits, this information is given below:-
Benefits of Tilapia Fish -
Tilapia fish is considered to be the best nutritious option to eat. This is because this fish is low-fat as well as rich in minerals and vitamins. In this sense it is beneficial for health (2). Know below how these nutrients found in tilapia fish can be beneficial for health.
1. Benefits of Tilapia Fish for Bones
The use of tilapia fish can be beneficial for bones. Many such nutrients are found in it, which can be beneficial for bones, such as protein, phosphorus, potassium, calcium, magnesium and vitamins etc. (1). All these nutrients can help in maintaining strong bones as well as bone density ( 3 ).
2. Tilapia Fish Beneficial for the brain
Omega-3 fatty acids are found in tilapia fish, which can be beneficial for the brain (2). Omega-3 fatty acids are believed to have neuroprotective properties, which protect neurons from damage that can lead to neurodegenerative diseases such as Alzheimer's (a brain disorder characterized by loss of memory) and Parkinson's (a brain disorder that causes memory loss). in which the body begins to lose its balance). Apart from this, it can also help in maintaining healthy central nervous system (4).
3. Tilapia Fish Keep the Heart Healthy
The benefits of tilapia fish can also prove to be helpful in keeping the heart healthy. As we mentioned above, tilapia fish is rich in omega-3 fatty acids. This fatty acid is beneficial for the brain as well as the heart. Omega-3 fatty acids can help lower bad cholesterol and triglyceride (a type of fat) levels. In addition, it can also help control high blood pressure, which can help keep the heart healthy and avoid heart disease (5).
This benefit can be found by consuming a high amount of omega 3 fatty acids, but it is important to note that tilapia fish are low in omega-3 and high in omega-6. An imbalance between these two fatty acids can be harmful to the body (6). Therefore, before consuming it for the heart, do consult a doctor once.
4. Tilapia Fish Reduce the risk of cancer
Talking about anti-cancer foods, sea creatures like tilapia fish can be used in them. The peptide found in it, hepcidin (TH) 1-5, has antitumor properties, which may prevent cancer cells from growing (7). Also, this protein can act as an anti-cancer agent against fibrosarcoma cells (a type of cancer cells). Actually, it acts like a chemotherapy agent (a type of cancer treatment), due to which the benefits of tilapia fish can help protect against the risk of cancer (8). Here we would suggest that it would be a wise decision to consult a doctor regarding the consumption and quantity of tilapia fish for this benefit.
5. Benefits of Tilapia Fish for Skin
Ultraviolet rays can cause signs of aging on the skin, resulting in problems like dry skin, wrinkles and pigmentation (9). In such a situation, the benefits of tilapia fish can prove to be effective in protecting the skin from these signs of aging. Actually, according to a research, Gelatin Peptides present in tilapia fish can protect the skin from the side effects of UV rays. These can help keep the collagen and lipids present in the skin healthy by protecting it from the effects of UV rays (10).
The benefits of tilapia fish work because of the nutrients present in it, which you will learn about in the next section of the article.
Tilapia nutrition
The below-mentioned nutrients in tilapia fish
Nutrient content per 100 grams
water 78.08 grams
Energy 96 kcal
Protein 20.08 g
Fat 1.7 grams
Mineral
calcium 10 mg
Iron 0.56 mg
Magnesium 27 mg
Phosphorus 170 mg
Potassium 302 mg
sodium 52 mg
Zinc 0.33 mg
Copper 0.075 mg
selenium 41.8 µg
Manganese 0.037 mg
Vitamins
Thiamine 0.041 mg
Riboflavin 0.063 mg
Niacin 3.903 mg
Vitamin-B6 0.162 mg
folate 24 micrograms
Choline 42.5 mg
Vitamin B-12 1.58 micrograms
Vitamin-D, IU 124 IU
Vitamin-E (alpha-tocopherol) 0.4 micrograms
Vitamin-K 1.4 micrograms
lipids
Fatty Acid Total Saturated 0.585 g
Fatty Acid Total Monounsaturated 0.498 g
Fatty Acid Total Polyunsaturated 0.363 g