Tilapia is a fourth favorite seafood which is most likely consumed in United states. Tilapia is inexpensive seafood and great source of protein. lean fish. It has very tasty and mild flavor.
In Middle East Africa, Tilapia is 2nd most farmed fish. The best thing in farming Tilapia is its surviving capability in poor quality culture. In the Northeast Africa, Tilapia is also most farming fish,
Easy to Farming Tilapia Fish
There are some plus point which favors Tilapia.
- Cheap source of protein
- Easily adaptable fish
- Can survive even poor culture and conditions
- Fast to grow
Now a days, Tilapia fish is much more popular due to its health benefits. Although we are also curious regarding its imbalanced fatty acid contents and mercury and arsenic metal poisoning.
All fish lovers want to know the truth about Tilapia fish.
We ensure you to elaborate all the health benefits of Tilapia fish and also reveal the flip side and dangers of eating this fish.
Should you eat or not Tilapia fish? Let’s find out the answer.
Types of Tilapia Fish
Tilapia fish is most farmed fish worldwide. According to survey, almost 80 countries farmed Tilapia fish due to its benefits.
Tilapia has three famous species:
- Blue Tilapia
- Mozambique Tilapia which is also called as Red
- Nile Tilapia which is also called as Black
Tilapia is inexpensive and affordable seafood as compared to salmon, prawns, shrimps and other fancy seafoods.
According to survey, due to extensive health benefits, more than 1 pound per individual of this fish is consumed by Americans every year.
These are nutritional highlights of 100g of Tilapia fish in raw form.
- Energy 96 kcal
- Protein 08 g
- Water content 08 g
- Potassium 302 mg
- Calcium 10 mg
- Magnesium 27 mg
- Iron 56 mg
- Zinc 33 mg
- Sodium 52 mg
- Riboflavin 06 mg
- Thiamin 04 mg
- Niacin 9 mg
- Cholesterol 50 mg
- Caffeine 0 mg
- Vitamin B-6 16 mg
- Vitamin B-12 58µg
- Folate content ` 24 µg
- Vitamin A 0 µg
- Vitamin E 4 µg
- Vitamin D 1 µg
- Vitamin K 4 µg
- Vitamin C content 0g
- Total lipid content 7 g
- Total sugar content 0 g
- Total dietary fiber 0 g
- Saturated fatty acids 59 g
- Monosaturated fatty acids 5 g
- Polyunsaturated fatty acids 36 g
Macros of 100g Tilapia fillet
- g of Tilapia contains total 111 calories.
- 0 g of carbohydrates
- 2.3 g of fat
- 22.8 g of protein
Health Benefits of Tilapia Fish
Although Tilapia fish has a lot of health benefits. Some benefits are listed below:
1. For Brain Development
Tilapia fish helps to improve brain function. The main content in Tilapia fish is omega-3 which increase the neurological ability. Omega-3 also help in as neuroprotective agent.
Tilapia also protects against epilepsy, Alzheimer and Parkinson diseases. As this fish is a great source of selenium which protects human brain from neural disorders and maintain the passage of fluids throughout the body. Selenium also maintain the flow of oxygen in brain.
There are some common benefits of Tilapia fish:
- Tilapia fish has not much fats so it helps to activate human immune system.
- It helps human boding from aging by balancing our calories.
- It helps the human body to maintain cholesterol and triglyceride levels. Tilapia doesn’t contain much fats and also great source of omega-3.
Tilapia is enough source of protein which is essential for daily diet. Protein is necessary for development and activities of human body. Protein is also very important for cell membranes, cell cycle, for growth and metabolic functions of all body organs.
2. Helps in Weight Loss
The best thing of Tilapia fish is it is low in calories and also doesn’t contain much fats. This fish is main source of protein which helps a person for weigh loss. As a 100 g serving of tilapia fish is enough for one-time meal with low calories.
This fish is a good option for a person who want to lose some kilograms. Unlike high fat diets and crash diets, tilapia is beneficial for losing weight and giving your body a complete nutrient.
3. Good for Heart
The best thing is Tilapia fish is rich source of good fatty acids like omega-3, which helps human heart from strokes and attacks. Omega-3 also helps to maintain high blood pressure. Omega -3 also helps to reduces the cholesterol levels in blood streams.
So, eating tilapia is good for heart. But one thing keeps in mind, those tilapias are good which are naturally culture in health and clean environment, not such tilapia fishes which are grow with chemicals.
These tilapia fishes are not good for heart because they contain imbalance ratio of fatty acids i.e omega-6 and omega-3.
4. Helps in Strong Bones
Phosphorus and calcium are the main key minerals for growth and development of bones. Tilapia fish is rich with these two elements and helps in regeneration of bone cells.
Tilapia is also very beneficial for our nails and teeth growth, as phosphorus is present in it. Phosphorus also very helpful in osteoporosis and other bones related disorder in late ages. In 70s age one should take Tilapia twice a week for heathy bones.
The type 1 collagen in Tilapia fish is very helpful any bone’s disorder. Recent researches showed that Tilapia fish is very helpful in dental line. As it can use in scaffolding biomaterial.
5. Antiaging ability
Tilapia is rich source of vitamins i.e vitamins C and E. these vitamins help to maintain youthful and radiant skin. They also help human skin from sun damage and enhances complexion.
Tilapia also contains antioxidants, which act against aging process. These antioxidants scavenge the free radicals in our body and protect all body organs from damage. For a young and youthful look Tilapia fish is very beneficial.
6. Act Against Prostate Cancer
Tilapia fish contains selenium which is very good antioxidant for human body.
Nutritional Science Research Group showed that the selenium of Tilapia fish reduces the chances of prostate cancer. Although selenium is also very worthful for heart diseases and any type of cancer.
This antioxidant is also act against free radicals in body and in the result selenium is helpful for reducing the mutation of cells in cancer cells. It also protects human organs from oxidative stress and oxidative damage.
7. Helps in Wounds Healing
Recent studies declared that Tilapia collagen is very helpful in wound healing. The Nile tilapia contains collagen peptide which has promising results in healing flesh wounds. Collagen peptides also beneficial in recovery of scratch wounds.
Is Eating Tilapia Fish Good for You?
Yes, but just wild culture Tilapia. Otherwise famed and poor cultured Tilapia are controversial to eat or not.
There are some key points that one should know while buying Tilapia fish:
- Farm raised fishes are high in mercury that should avoid to eat. These fishes may have many health problems.
- Try to order wild Tilapia fish.
- Always read the nutrition bar on frozen tin of Tilapia.
Some Dangerous Effects of Fam-Raised Tilapia Fish
Although Tilapia is very tasty and famous fish now a days. But beside all of its benefits, there are some heath concerns regarding fam raised Tilapia fish.
These are some health risks:
1. Arsenic Poisoning Side Effects
Unfortunately, scientists declared that the fam cultured Tilapia are very dangerous for human health. It’s true that Tilapia in Taiwan are loaded with Arsenic metal. May cause Arsenic related diseases in such individuals who ate them.
2. Mercury Poisoning Side Effects
The sad thing is all types of Tilapia contains mercury. This metal poisoning can cause serious health issues in consumers.
Fam raised Tilapia fishes cause 5% more mortality rate as compared to wild Tilapia. So pregnant and nursing mothers should avoid Tilapia during these phases.
3. May Increase Inflammation
Tilapia is best way of protein intake. It is highly recommended for health benefits. But same thing is here, the farm-based Tilapia are dangerous to human body. They can cause heart disorders, joints problems and in result inflammation.
However, studied shoed that the farmed Tilapia has imbalance ratio of fatty acids. The ratio of omega-6 and omega-3 is 11: 1. But the exact ratio of omega-6 and omega-3 is 2:4 which is required.
Thus, high level of omega-6 fatty acid may cause inflammation, and other diseases, i.e arthritis, asthma, heart stroke etc.
4. Alzheimer’s Disease by Tilapia
Tilapia is rich with omega 6 fatty acid which is good for health. But one dangerous compound named Arachidonic acid (omega-6 fatty acid) is present in Tilapia.
Researches confirmed that Arachidonic acid directly linked to the risk of Alzheimer’s disease. By eating other sea foods like sardines, salmon and halibut one can decreases the risk of Alzheimer’s disease.
5. Animal Feces Are Fed by Tilapia Fish
According to United state FDA report, almost all fishes are fed by animal feces in China. This news is not for one specific fish but Food and Drug Administration has confirmed the farm raised fishes are commonly grow on animal feces. In Unite states, almost 73$ of Tilapia import from China.
6. Can Cause Hypertension
Farm based Tilapia has imbalanced ratios of fatty acids. For a healthy body, 1:1 is the best ratio of omega-3 and omega-6.
The ratios in farmed Tilapia are 1:11, 1:2 and 1:4. This high level of omega-6 may cause hypertension and stress, including may other diseases.
7. Chances of Cancer
Heavy metals like mercury and arsenic poisoning in Farm raised Tilapia can cause serious health issues even lead to risk of cancer.
These metals cause mutation of heathy cells, DNA mutation etc. chances of cancer-causing effect increase 10 times more by consuming fared Tilapia fish. Because hygienic environment and clean water is not provided in farm.
The most dangerous compound is Dioxin in Tilapia which takes many years to flush out from body. So, farm Tilapia has carcinogenic agents in it.
Best advice is to avoid such harmful fish. Try to cook wild Tilapia in home.
8. High Level of Antibiotics and Pesticide
Fresh water Tilapia is not free from pollutants but farmed raised Tilapia is much more polluted by many chemicals, pesticides and antibiotics. BY EATING SUCH Tilapia can cause many serious diseases which lead to death.
Some main pollutants are listed below:
- Organochlorine (OC)
- Trifluralin pesticides
- Polychlorinated biphenyls (PCBs)
- Organophosphorus (OPs)
- Hexachlorobenzene (HCB)
- Trifluralin pesticides
Healthier Alternatives to Eating Tilapia
Always try to buy fresh water fish. Farmed fishes including Tilapia may full of pesticides and chemicals which can cause diseases.
Wild fish is much best option than farm raised fish. You should try to order hormones free, natural healthy fish.
Some good options of chemical free are:
- Wild Alaska Cod
- California Halibut
- Trout Fish
- US Haddock
- Pacific Halibut
Tilapia fish is a tasty, cheap and good with nutritional value. Due to inexpensive and environment adaptable fish, it is farmed word widely. Highlighting its nutritional benefits, Tilapia is best source of protein, calcium and other vital vitamins and minerals.
But despite its benefits, Tilapia has many health risks concerns. Imbalance of fatty acids, metal poisoning, fed by animal feces, farm raised culture with chemical, antibiotics and pesticides.
After all the above benefits and dangers of Tilapia fish, you should not eat Tilapia on daily basis. The best way is to choose other alternatively healthy fishes with the same nutritional values like salmon, US haddock, trout etc.