Fish is one of the healthiest sources of protein, and tilapia is no exception. Tilapia is packed with vitamins and minerals like choline, niacin, vitamin B12, vitamin D, selenium, and phosphorus. It is also a good source of omega-3 fatty acids, which are healthy fats that your body needs to function. Due to its high nutrient content, eating tilapia can provide the following health benefits:
Cancer Prevention Selenium is a mineral that plays a role in the prevention of cancer, heart disease, cognitive decline, and thyroid disease. Although you only need a small amount of selenium, it is essential for various bodily functions. Tilapia is an excellent source of this mineral, as a single tilapia fillet covers 88% of your daily value of selenium.
Heart Health Many of the health benefits of eating fish are due to its high omega-3 fatty acid content. These unsaturated fats benefit heart health in a variety of ways, including:
- Reducing blood clotting
- Lowering cholesterol
- Lowering blood pressure
- Decreasing your risk of strokes and heart failure
- Reducing irregular heartbeats (arrhythmia)
Tilapia gives you more omega-3 fats than beef, pork, chicken, or turkey.
Bone Strength Tilapia has many of the nutrients your body uses to make and maintain bones, such as:
- Vitamin D
Eating tilapia is a great way to keep your bones healthy.
Nutrition Tilapia is high in vitamin B12, which helps your body make DNA, maintain its nervous system, and produce red blood cells. It’s also low in fat, saturated fat, omega-3 fatty acids, calories, carbohydrates, and sodium making it a healthy addition to any meal.
Tilapia is also rich in:
- Vitamin B-12
116 grams of tilapia contains:
- Protein: 23 grams
- Vitamin D: 3.60 micrograms
- Potassium: 350 milligrams
- Vitamin B12: 1.83 micrograms
- Calcium: 11.60 milligrams
- Phosphorous: 197.20 milligrams
- Selenium: 48.5 micrograms