Why Should You Eat Tilapia Fish?
How many fish lovers out there? You will be happy to learn about Tilapia fish and its health benefits.
Tilapia fish was originally found only in Africa and it flourishes only in warm waters. However, it can be grown in colder climates too with the help of indoor tanks as well as fish farms. The texture and flavour of the fish is delicate.
The USDA recommends that you should consume a minimum of 8 ounces or 227g of seafood every week. Tilapia is a good source of protein and is a healthy food choice due to several reasons. Just like other kinds of seafood, the fish tilapia has unsaturated fat, calcium and lots of protein in it.
Tilapia fish has a little amount of unsaturated fat along with omega 3 fatty acids. These fats are helpful in reducing inflammation and when consumed often can help reduce the likelihood of developing high cholesterol and cardiovascular problems. Along with other fats, the fish is also known to contain some amount of saturated fat as well. Though it is debatable, it is often said that saturated fat should be limited in an individual’s diet as it is known to increase the levels of ‘bad’ LDL cholesterol that causes plaque build-up, fatty deposits in the arteries causing circulatory problems.
Tilapia fish has a considerable amount of cholesterol. It provides 19% of the daily value based on a 2000 calorie a day diet. Though this amount doesn’t seem high when compared to certain cuts of red meat or eggs, the fish tilapia is still a little high in cholesterol. For most people dietary cholesterol should be limited to 300 mg or less. It can increase the blood cholesterol when consumed in excess.
The fish is rich in protein. A 4 ounce serving has 23 g of protein in it. It meets 45% of the daily value of protein based on a diet of 2000 calories. The fish provides a ‘complete’ protein as it contains all the essential amino acids needed buy the body. Protein is the building block of the body and it is required for the maintenance of the tissues of the body. It is a macronutrient that provides satiety after a meal and keep you full for long. Protein is thus important for weight watchers.
A 4 ounce serving of tilapia fish provides 11.3% of RDA (Recommended daily amount) of calcium and 10% of the RDA of potassium. Both the minerals- calcium and potassium are essential for our body. Calcium is important for teeth and bones whereas potassium is required to conduct nervous system impulses. It also supports muscle contraction and heart function. When you consume a diet high in potassium it supports better bone health.
Apart from calcium and potassium, tilapia also contains nutrients like choline, niacin and selenium. Choline offers benefits to the cardiovascular health. Niacin checks the cholesterol level and selenium is essential for the body’s immunity. The fish even offers magnesium and phosphorous. It has trace amounts of iron and is low in sodium. Isn’t that great?
Cooking and serving sugestions
Avoid frying the fish as fried fish has more fat and higher number of calories than grilled or baked fish. Serve the tilapia steamed, baked or grilled along with healthy steamed veggies, green salad or brown rice.
Have you ever tried Tilapia fish?
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