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6 Health Benefits of Tilapia fish

Tilapia is an inexpensive and delicious fish that is popular all over the world.

It has a high content of B vitamins, selenium, phosphorus, as well as omega-3 fatty acids. With regular use, it has a beneficial effect on the state of the endocrine, hematopoietic and central nervous systems, and also has an anti-inflammatory effect.

However, some scientists express concerns about the fat ratio in tilapia, which can negatively affect the cardiovascular system.

6 proven properties

6 theses on the benefits of tilapia are described below, which are confirmed in research.

1. High nutrient content

Tilapia has a low calorie content – about 128 calories per 100 grams. Also fish contains a number of nutrients:

Name of the component Specific gravity or percentage of daily requirement per 100 grams of product
proteins 26 grams
fats 3 grams
Vitamin B3 24 %
Vitamin B12 31 %
Vitamin D 21 %
phosphorus 20 %
selenium 78 %
potassium 20 %

Fish contains a number of valuable nutrients that have a positive effect on many organs. For example:

  • Potassium Maintains blood pressure;
  • Selenium has antioxidant activity and normalizes thyroid function ;
  • B vitamins are necessary for the smooth functioning of the brain, the course of metabolic processes and erythropoiesis;
  • Phosphorus is required in order to normalize the composition of bone tissues.
Tilapia provides the human body with a number of valuable nutrients.

2. Anti-inflammatory effect

Australian Scientists discovered that omega-3 fatty acids, which are part of tilapia, have a powerful anti-inflammatory effect: normalize the work of the immune system and inhibit the production of inflammatory cytokines.

Fish is able to inhibit chronic inflammation, which is one of the main causes of the appearance of malignant tumors and a number of chronic diseases of the cardiological, endocrine and gastroenterological profiles.

In addition, seafood improves the course of a number of diseases, the clinical picture of which directly depends on the instability of the immune system and the severity of inflammatory changes: bronchial asthma, rheumatoid arthritis, psoriasis, etc.

Tilapia has an anti-inflammatory effect, inhibiting chronic inflammation and facilitating the course of a number of diseases associated with improper functioning of the immune system.

3. Prevention of atherosclerosis of blood vessels

Tilapia provides prevention of atherosclerosis. The positive effect is associated with two main mechanisms – the correction of dyslipidemia and the creation of conditions under which the formation of atherosclerotic plaques is impossible.

According to the data employees of the University of Western Sydney (Australia), this type of fish reduces the concentration of harmful cholesterol, namely TAG (mainly) and LDL (slightly) in the blood. TAGS are insoluble in water and are transported through the bloodstream as part of LDL, VLDL and HDL, which means that they increase their plasma content.

The first two types of cholesterol are extremely dangerous to health, as they are involved in the formation of atherosclerotic deposits on the walls of arteries.

Also tilapia increases resistance of the inner layer of blood vessels (endothelium) to the introduction of cholesterol crystals (due to the suppression of inflammatory reactions).

Regular inclusion of seafood in the diet helps reduce the risk of coronary heart disease, myocardial infarction and stroke, chronic cerebral ischemia and a number of other diseases associated with atherosclerosis.

The use of tilapia is an easy way to ensure the prevention of cardiovascular pathologies associated with the formation of atherosclerotic plaques.

4. Prevention of B12-deficiency anemia

Anemia caused by a lack of vitamin B12 (cyanocobalamin) in the blood is quite common and can be caused by many reasons, such as: diseases of the gastrointestinal tract, poor nutrition, the presence of helminths, a violation Pancreatic function , taking certain medications (methotrexate).

Only 322 grams of fish provide the body's daily need for vitamin B12.

Regular intake of adequate doses of vitamin B12, such as claim experts from France have a positive effect on the synthesis of red shaped elements in the bone marrow and provides reliable prevention of anemia.

Tilapia contains a large amount of vitamin B12, which is necessary for adequate hematopoiesis.

5. Normalization of brain function

Tilapia, like most fish, is rich in B vitamins and polyunsaturated fatty acids, which, according to American scientists have a complex positive effect on the functioning of the central nervous system.

The following effects are noted:

  • Cognitive improvement ( memory , attention , thinking);
  • Increasing tolerance to stress loads ;
  • Reducing the severity of depressive disorders;
  • Prevention of neurodegenerative diseases (Alzheimer's, Pick's, Parkinson's disease).
The inclusion of tilapia in the diet has a positive effect on brain health.

6. Prevention of thyroid diseases

Tilapia contains a lot of selenium. This substance is due to its antioxidant action, reduces the risk of developing any malignant neoplasms in the body (mainly in the tissues of the thyroid gland).

With an adequate level of selenium intake in the body, autoimmune and inflammatory diseases of the thyroid gland are much less common, hormone production (T3, T4) is normalized.

The use of tilapia helps reduce the risk of thyroid diseases.

Safety and Harm

Unfortunately, the inclusion of tilapia in the diet is associated with a number of health risks. The harmful properties include:

  1. The development of cardiovascular diseases. Tilapia contains a special ratio of omega-3 and omega-6 fatty acids (1 to 1). Such a combination, with excessive consumption of fish, can increase the risk of manifestation of hypertension and coronary heart disease.
  2. Poisoning. Tilapia meat is capable of accumulating a number of toxic substances from the environment (mainly mercury). Preference should be given to trusted suppliers.
  3. Allergic reactions. The scientific literature describes a small number of cases of sensitization of the body to this product, however, such a complication should be taken into account.
It is recommended to take a competent approach to tilapia consumption due to the presence of contraindications and the risk of undesirable effects.

How to choose and cook

Tilapia is grown mainly in artificially created reservoirs. Antibiotics and growth enhancers are sometimes used to breed it, which significantly reduce the cost of farm costs.

Therefore, it is necessary to carefully choose the manufacturer in order to avoid exposure to toxic substances on the body.

It is equally important to carefully study the appearance of the fish:

  1. Eyes. Is normal – shiny and convex.
  2. Scales. Should be whole, without an otherworldly smell.
  3. Fins and tail. They hang down freely, not dried out.
  4. Body. In fresh tilapia, it is elastic and elastic, when pressed with a finger, the hole does not remain.

Tilapia is distinguished by a small number of bones and an extremely soft and juicy fillet. Fish can be cooked in various ways:

  • Baking in the oven (preferred);
  • Frying in a frying pan;
  • Steaming (in a steamer).

It is better to abandon long-term cooking, since the fish turns out to be hard and dry in taste.

Tilapia can also be part of many salads, soups, cold snacks.

There are a number of rules regarding the choice of tilapia on store shelves and cooking methods that are important to consider.

Conclusion

  1. Thus, tilapia is a valuable (biologically speaking) variety of fish. It is rich in B vitamins, phosphorus and selenium, as well as omega-3 fatty polyunsaturated acids.
  2. These nutrients are extremely important for maintaining the health of the cardiovascular and central nervous systems, thyroid gland and blood system. With the regular inclusion of fish in the diet, malignant tumors and neurodegenerative diseases are less common.
  3. Due to the unfavorable ratio of omega-3 and omega-6 fatty acids in the composition, abuse of tilapia may presumably increase the risk of cardiovascular diseases.
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