According to the American Heart Association (AHA), an average person should eat two servings of fish every week, which is equal to seven ounces. This portion is enough to lower your risk of getting heart diseases. One of the healthiest fish around is tilapia, which actually has more benefits than just for the heart.
High Protein Content
Tilapia contains high amounts of protein and even contains every type of amino acid that is essential for the body’s development of proteins. Eating 3.5 ounces of tilapia, which is usually equivalent to one serving, can give you 26 grams of protein. You need this nutrient due to the following reasons:
- For proper development of cells
- For your muscles
- For healthy organs
- For your membranes
- For children’s healthy development
- For proper metabolism
Tilapia is high in protein like animal products, but unlike most of them, this fish does not have high amounts of fats and calories. If you’re trying to minimize your caloric intake without depriving the body of other necessary nutrients, tilapia is a good choice to add in your diet.
Tilapia also has phosphorus, which is a mineral that is vital for your bones, nails, and teeth. With enough phosphorus in the body, you can keep these parts strong, durable, and healthy even as you age. This mineral can also help prevent the development of osteoporosis, which happens when your bone mineral density degrades as you grow older.
Prostate Cancer Prevention
Tilapia, like other fish, has high amounts of selenium and the health benefits of this mineral are quite impressive. There have been studies that linked selenium to lower risk of prostate cancer as well as other types of cancer and heart disease. Selenium also has antioxidant-like effects in the body in which it reduces the occurrence of oxidative stress in the body and by eliminating cancer cells.
Because of the richness of tilapia in omega-3 fatty acids, this fish can lower your cholesterol and triglyceride levels in your cardiovascular system. It also neutralizes the negative effects of omega-6 fatty acids that are present in many processed foods. With the omega-3 in tilapia, you can decrease the development of chronic diseases, including heart attacks, atherosclerosis, and strokes. This fish also contains potassium, which acts as a vasodilator (dilates blood vessels) and reduces your blood pressure levels. All these contribute to a healthier heart.
Tilapia is definitely healthy, but some people may want to reduce their consumption of this fish, including nursing and pregnant women. Parents may give their young children smaller portions because of the possible mercury content.