What are the health benefits of tilapia fish? Fish is considered one of the healthiest foods on the planet. Tilapia contains omega 3 fatty acids, and they are healthy fats that lower inflammation and blood triglycerides. It has been associated with lowering the risk of heart disease.
What are the health benefits of tilapia fish? Photo Credit: iStock-Robin Gentry
Tilapia has a great source of protein and has 26 grams of protein in 3.5 ounces as a serving. It is rich in niacin, vitamin B12, phosphorus, selenium, and potassium. A 3.5 ounce serving of tilapia contains the following:
- Calories: 128 grams
- Carbs: 0 grams
- Protein: 26 grams
- Fats: 3 grams
- Niacin- 24% of the RDI
- Vitamin B12-31% of the RDI
- Phosphorus- 20% of the RDI
- Selenium- 78% of the RDI
- Potassium- 20% of the RDI
There was a report in the United States Food and Drug Administration, (FDA) that it is common for fish farmed in China to be fed feces from livestock animals. Because of the questionable farming practices involving Tilapia in China, it may be best to avoid tilapia in China.
If you plan on purchasing farmed tilapia then the best places to purchase are Canada, United States, the Netherlands, Ecuador, Peru. There was an article that was reported that the FDA rejected over 800 shipments of seafood from China from 2007 to 2012. And this also included 187 shipments from Tilapia.
The report cited that the fish did not meet the safety standards as it was polluted with potentially harmful chemicals. And it included veterinary drug residues and unsafe additives.
“Tilapia contains Omega 3 fatty acids, and they are healthy fats that lower inflammation and blood triglycerides. It has been associated with lowering the risk of heart disease.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is tilapia is considered one of the healthiest and inexpensive fish on the planet. It has a lean source of protein, selenium, Vitamin B12, niacin and potassium.
Because of the questionable farming practices of China, it is the safest bet to avoid purchasing tilapia from China. Tilapia is high in Omega 3 fatty acids, and it is a healthy fat that will help reduce inflammation and lower the risk of heart disease.
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References
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- Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016 Mar 2;8(3):128. doi: 10.3390/nu8030128. PMID: 26950145; PMCID: PMC4808858.
- Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.
- Mori TA, Beilin LJ. Omega-3 fatty acids and inflammation. Curr Atheroscler Rep. 2004 Nov;6(6):461-7. doi: 10.1007/s11883-004-0087-5. PMID: 15485592.
- Eslick GD, Howe PR, Smith C, Priest R, Bensoussan A. Benefits of fish oil supplementation in hyperlipidemia: a systematic review and meta-analysis. Int J Cardiol. 2009 Jul 24;136(1):4-16. doi: 10.1016/j.ijcard.2008.03.092. Epub 2008 Sep 6. PMID: 18774613.
- Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Nutrition Committee. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002 Nov 19;106(21):2747-57. doi: 10.1161/01.cir.0000038493.65177.94. Erratum in: Circulation. 2003 Jan 28;107(3):512. PMID: 12438303.
- Self Nutrition Data- https://nutritiondata.self.com/facts/finfish-and-shellfish-products/9244/2
