7 Benefits And Properties Of Tilapia That You Did Not Know

Tilapia is the generic name for a group of fish of African origin, among which are several species, such as blue tilapia, Nile tilapia or Mozambique tilapia. They live in fresh water and salt, and d stake in gastronomy for its neutral flavor and be easy to serve with any side dish.

It is a white fish,  low in calories and fat and, due to its wealth of essential nutrients, it is ideal for any healthy eating plan. In fact, it is an important source of vitamin D and proteins of high biological value.

Next we review the 7 main properties of tilapia.

1. Is it suitable for pregnant women?

Tilapia used to be recommended for its low mercury content and its supply of omega 3 fatty acids, but its supposed beneficial capacity has recently been called into question.

• Mercury is a toxic metal that has been found in dangerous amounts in fish such as swordfish, bluefin tuna, or dogfish.
• In the same way, the Spanish Agency for Food Safety and Nutrition (AESAN) recommended in 2010 avoiding the consumption of these fish, especially in children under 3 years of age and pregnant women.

2. Contains DHA acid

The DHA content of tilapia is another reason why this element is recommended.

This docosahexaenoic acid is part of the omega 3 fatty acids. It favors the development of the central nervous system and slows down cognitive deterioration; in the same way, it has highly recommended neuroprotective properties, according to this study by the University of Chile.

3. Provides protein

If you look at the nutritional information of tilapia you can see that it is a food with a significant amount of proteins of high biological value,  essential nutrients, which participate in cognitive processes and metabolic health.

• Each 100-gram serving provides up to 20 grams of protein, that is, an amount similar to that found in chicken.
• Proteins of high biological value are those that contain the most amino acids and, therefore, are necessary to maintain a balanced diet.

4. Protects cardiovascular health

Adding tilapia to your regular diet is a simple and delicious way to provide significant benefits to the cardiovascular system, according to this study by Nihon University (Japan). DHA does not occur naturally in the body, so it must be obtained through food.

• DHA helps improve blood circulation, a key factor in avoiding high blood pressure and heart problems.
• Fatty acids can lower the levels of bad cholesterol in the arteries, a leading cause of atherosclerosis and heart and vascular disease.

5. Improves digestion

Unlike other types of fish, tilapia helps improve the digestion process.

• Since it is a low-fat white fish, it is not heavy on the digestive system, which prevents inflammation or constipation.

6. Prevents anemia

Although the iron content of tilapia is minimal, it has other nutrients that can help prevent anemia.

• Vitamins of group B (B3, B6, B9 and B12)
• Magnesium
• Zinc

These nutrients, in turn, help maintain healthy skin, hair, and nails.

7. Helps maintain a healthy weight

Due to its content of proteins of high biological value and essential nutrients, tilapia is an excellent option to watch your weight without neglecting your diet.

Proteins work in the process of building muscle mass, which allows to improve the activity of metabolism.

• Improves physical and mental performance, promoting resistance during sports activities.
• It is a food that prolongs the feeling of satiety, reducing the anxiety that leads to continuous “pecking”.

Ready to include tilapia in your regular diet? Its flavor and smell is not as strong as other fish, and you can cook it on the grill, in the oven or steamed. Either way it will be delicious.