Tilapia Fish Benefits And Side Effects
Tilapia Fish Benefits And Side Effects

People all over the world enjoy a variety of vegetarian and non-vegetarian food. At the same time, when we talk only about Sea Foods, the fish are sure to be mentioned. Eating fish is considered beneficial for health. The name of tilapia fish is also included in this list. The benefits of tilapia fish by consuming it on medical advice can help reduce the symptoms and effects of physical problems described in the article. While consuming it, it is important to keep in mind that this is not a medical treatment in itself and tilapia fish can also be harmed if not used properly, which are also mentioned at the end of the article.

Before knowing the rest information about tilapia fish, let us tell you what is tilapia fish.

What is Tilapia Fish

Tilapia fish is a special fish rich in nutrition and taste. It is also called Aquatic Chicken. Tilapia fish are also followed in India along with other countries. Due to its excellent taste, it is used in many cuisines. Talking about the nutrients of tilapia fish, it is rich in protein and energy. In addition, it also contains essential nutrients like magnesium, phosphorus, zinc and sodium ( 1 ). What are the health benefits of this, this information is given below.

In the next part, know what are the benefits of tilapia fish for health.

Benefits of tilapia fish

Tilapia fish is considered as the best nutritious food option. This is because this fish is low-fat, along with it is full of minerals and vitamins. In this sense it is beneficial for health ( 2 ). Know below how these nutrients found in tilapia fish can be beneficial for health.

1. Benefits of tilapia fish for bones

The use of tilapia fish can be beneficial for bones. There are many such nutrients in it, which can be beneficial for bones, such as protein, phosphorus, potassium, calcium, magnesium and vitamins etc. ( 1 ). All these nutrients can help in keeping bones strong as well as bone density i.e. keeping bones strong ( 3 ).

2. beneficial for the brain

Omega-3 fatty acids are found in tilapia fish, which may be beneficial for the brain ( 2 ). Omega-3 fatty acids are believed to have neuroprotective properties, which protect neurons from being damaged, causing neurodegenerative diseases such as Alzheimer’s (a brain disorder in which memory begins to weaken) and Parkinson’s (a brain disorder, In which the body begins to lose its balance). In addition, it can also help in maintaining the central nervous system healthy ( 4 ).

3. Keep the heart healthy

The benefits of tilapia fish can also prove to be helpful in keeping the heart healthy. As we mentioned above, tilapia fish are rich in omega-3 fatty acids. This fatty acid is also beneficial for the heart along with the brain ( 2 ). Omega-3 fatty acids can help reduce bad cholesterol and triglyceride (a type of fat) levels. In addition, it can also help control high blood pressure, which can help keep the heart healthy and prevent heart disease ( 5 ).

This benefit can be found by consuming a high amount of omega 3 fatty acids, but it is important to note that tilapia fish contain less omega-3 and higher omega-6 levels. An imbalance between these two fatty acids can be harmful to the body ( 6 ). Therefore, a doctor should be consulted once before consuming it for the heart.

4. Reduce the risk of cancer

Talking about anti cancer foods, marine organisms like tilapia fish can be used in them. The protein found in it, hepsidin (TH) 1-5, has antitumor properties, which can prevent cancer cells from growing ( 7 ). Also, this protein can act as an anti-cancer agent against fibrosarcoma cells (a type of cancer cells). Indeed, it acts as a chemotherapy agent (a type of cancer treatment), due to which the benefits of tilapia fish may help protect against the risk of cancer ( 8 ). Here, we would advise that it would be an appropriate decision to consult a doctor about the consumption and quantity of tilapia fish for this benefit.

5. Benefits of tilapia fish for skin

Ultraviolet rays can cause signs of aging on the skin, resulting in problems such as dry skin, wrinkles and pigmentation ( 9 ). In such a situation, the benefits of tilapia fish can prove effective in protecting the skin from these signs of aging. Actually, according to a research, Gelatin Peptides present in tilapia fish can protect the skin from the side effects of UV rays. They can help to keep the collagen and lipids present in the skin healthy by protecting them from the effects of UV rays ( 10 ).

The benefits of tilapia fish work because of the nutrients present in it, which you will learn about in the next part of the article.

Nutritional value of tilapia fish – Tilapia Fish Nutritional Value

The following nutrients are found in tilapia fish ( 1 ):

Water 78.08 grams
Energy96 kcal
Protein20.08 grams
Fat1.7 grams
Calcium10 mg
Iron0.56 mg
Magnesium27 mg
Phosphorus170 mg
Potassium302 mg
Sodium52 mg
Zinc0.33 mg
 Copper0.075 mg
Selenium41.8 mcg
Manganese0.037 mg
Thiamine0.041 mg
Riboflavin0.063 mg
Niacin3.903 mg
Vitamin B60.162 mg
Follett24 micrograms
Choline42.5 mg
Vitamin B 121.58 mcg
Vitamin-D, IU124 IU
Vitamin-E (alpha-tocopherol)0.4 micrograms
Vitamin K1.4 micrograms
Fatty Acid Total Saturated0.585 g
Fatty Acid Total Monounsaturated0.498 grams
Fatty Acid Total Polyunsaturated0.363 grams

It is important to know about the use of tilapia fish in order to exploit nutrients properly. You will learn about this in the next part of the article.

How to use Tilapia Fish

How to tilapia fish to use :

  • Tilapia fish can be baked and eaten with various herbs.
  • You can make tilapia fish soup if you want.
  • You can make spicy tilapia fish by making puree of tomatoes, onions and other spices.
  • Tilapia fish can be eaten by making fish curry.
  • It can also be eaten by grilling it with various herbs such as thyme, thyme (thyme) and basil.

How to tilapia fish to use : the use of tilapia fish may be snacks, lunch and dinner. It is believed that tilapia fish’s temperature is hot, so it is advisable to consume it in the cold. At the moment, there is no research available on this matter, but it can be said based on people’s beliefs.

How to tilapia fish to use : Once can be consumed about 85 grams (3 ounces) tilapia fish. There are 109 calories in this amount ( 11 ).

After explaining its benefits and uses, let us tell you what can be the disadvantages of tilapia fish.

Side Effects of Tilapia Fish

Damage of tilapia fish has been observed in some cases, which are explained below.

  • Arsenic virus : Research has found that tilapia fish contains arsenic (a type of metal), which can be harmful to health ( 12 ). It is believed that high levels of arsenic in the body may increase the risk of cancer ( 13 ).
  • Mercury toxicity (Mercury Toxicity): includes metal toxicity in damage Tilpia fish. Mercury found in this fish can cause many problems in the body, such as – weak eyesight, problems in maintaining body balance, difficulty speaking, hearing and walking, and weak muscles etc. ( 14 ) ( 15 ) .
  • Unbalanced levels of fatty acids : Unbalanced levels of omega-6 fatty acids and omega-3 fatty acids are found in tilapia fish. It contains a high amount of arachidonic acid (a type of omega-6 fatty acid), due to which it can cause inflammation, heart disease and other diseases in the body ( 6 ).

The health benefits of tilapia fish can be taken by taking care of its right amount after consulting the dietician. While consuming it, keep in mind that the tilapia fish cannot eliminate the diseases mentioned in the article like a medical treatment, but it can definitely be an option for prevention. You can enjoy this delicious fish by the methods described. Also, if any side effects are seen during its intake, contact the doctor immediately. Also, if you have any question related to tilapia fish, you can contact us through the comment box below.


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