8 Health Benefits of Tilapia

health benefits of tilapia

How Healthy Is Tilapia Fish?

Tilapia originates from Africa and the Middle East. Rich in protein and fatty acids, this fish is the second most reared species by agriculturalists and farmers around the world. It is inexpensive and easy to find. It`s got loads of health benefits, some of which we`ll be discussing.
This freshwater fish falls under the cichlid family and is common in lakes, rivers, ponds or shallow streams. Popular with its long dorsal fin and lateral stripes, tilapia lives in freshwater environments with a warm temperature. The four well-known species of tilapia are the Nile tilapia, the Mozambique tilapia, the Red tilapia, and the Blue tilapia. The Nile tilapia is traced way back to old Egyptian civilization and is recognized as an image of rebirth.
Today, cultivating the tilapia fish involves some processes, including hormonal growth enhancement. These tilapia fish hybrids that agriculturists culture undergo genetic modifications to grow larger and faster due to market demands. Chemicals such as growth hormones aren`t ideal for our health in the long run. Naturally, tilapia fish grows fast and has a highly beneficial nutritional profile. Let`s see some of the benefits that come with this nutritious seafood.

8 Health Benefits of Tilapia

Bone Building

Benefits of Brazil NutsWith the calcium content and presence of other minerals such as phosphorus, tilapia fish enhances bone health. It protects and improves bone growth, and also strengthens your bones. Several scientific inquiries establish that a tilapia fish collagen type 1 has great importance in regenerative medicine; in other words, the nutrients in this fish will improve healing and the rejuvenation of bone cells. The calcium will also improve oral health by strengthening your teeth.

Cancer Prevention

Fresh wild-caught fishes are one of the healthiest kinds of food you can find on the planet. You would be amazed at how these fishes prevent deadly diseases from the outset. Selenium is one of the nutrients you can find in a tilapia fish all the time; it is great at combating the activities of free radicals in your body. It also stops oxidative stress and prevents healthy cells from transforming into malign cancer cells. There are numerous antioxidants in tilapia which have anti-cancer benefits for your body. It is a new understanding that an antimicrobial peptide that is in a tilapia fish has a unique anti-inflammatory impact that is a new approach towards fighting cancer cells.

Improves Brain Health

The ample selenium content of tilapia fish can also be beneficial to your neurological health, especially brain health. Eating tilapia fish more often can enhance your brain function because of its abundant omega-3 and selenium. Omega-3 fatty acids have neuroprotective abilities and will also help to augment neurological activities. In the long run, selenium can defend your brain from certain diseases such as Parkinson’s disease, epilepsy, and Alzheimer’s disease. It improves mental clarity by enhancing oxygen flow within your brain and maintaining your bodily fluids.


Tilapia fish has got vitamins and minerals with anti-aging properties. Vitamin E and some antioxidants present in the tilapia fish will preserve your skin and fight aging symptoms. Vitamin E is a complexion improved, and this leads to the emergence of radiant skin. The antioxidants in tilapia fish work against inflammation and free radicals, which cause harm to your skin. The vitamin E content of tilapia will also protect your skin from the destructive effects of ultraviolet rays from the sun.

Cardiovascular Protection

Regular consumption of tilapia fish will improve your heart’s functionality and protect the blood circulatory system in your body. How does tilapia protect your heart? Tilapia fish is a rich source of healthy omega-3 fatty acids that don’t contain the harmful type of cholesterol. This way, the fish reduce the risks of heart disease. Omega-3 fatty acids are known to curb high blood pressure, strokes, and heart attacks. It is also helpful when reducing the possibility of having atherosclerosis, a condition that is noted to harden and clog blood vessels with plaques of fatty deposits, including cholesterol. The healthy amount of omega-3 fatty acids is only in naturally existing tilapia from the wild. Tilapia fish farmed for commercial purposes is usually improved, using some chemicals to fast track growth and production.

Regulates the Thyroid Gland

The amount of selenium content in fresh tilapia fish will help you manage some hormones in your body, including that secreted by the thyroid gland. The improved hormonal function will also enhance your body’s metabolism process. This is a great way to help people with thyroid complications to regulate the function of the thyroid gland.

Speeds up Healing

Tilapia fish, specifically the Nile tilapia, has a collagen peptide, which has been proven to affect the healing of flesh wounds. Eating fresh tilapia fish will supply your body with the protein that is useful in closing up scratches on the skin.

Weight Loss

Benefits of WhiskeyYou may be hitting the gym already, and exercise is great, however, you can support your body with tilapia fish. Fresh wild-caught fish have low-calorie content. If you are aiming at shedding some weight and improving muscle tone, tilapia fish will provide the protein needed without extra unhealthy fatty content.

Now that you know the benefits of eating tilapia fish, you may be wondering if there are more ways to prepare it. Here are a few fish recipes you can choose from when adding tilapia to your diet.

3 Tilapia Fish Recipes

Baked Tilapia

You may also try baked tilapia; it takes about 40 minutes to prepare and cook. You will need four oz of tilapia, a teaspoon of butter (without salt), a teaspoon of chili flakes, a cup of chopped carrots, a cup of broccoli, two teaspoons of pure olive oil, a tablespoon of lemon juice, and salt for taste.
Ensure you preheat to about 135oF, mix all the ingredients, and add some salt before sending them to bake in your oven for about 30 minutes.

Lemon Garlic Tilapia

It takes 40 minutes to get this tasty meal ready. You`ll need ingredients such as 4 oz of tilapia, a teaspoon of chopped garlic, two tablespoons of lemon juice, a tablespoon of chopped parsley, a teaspoon of butter, and half a teaspoon of pepper and salt in moderation. Heat the oven to 135 oF, dip the fillets of tilapia fish into a mix of lemon juice and the spices before you top it all up with drizzled butter and chopped parsley. Put the garnished fish into your baking tray, which you have lined with some parchment paper. Then allow it to bake for 20 to 30 minutes. Your lemon garlic tilapia is ready!

Tilapia Taco

Here’s a fun dish. There’s a long list of things you’ll need. Get four tilapia fillets, four corn tortillas, a chopped tomato, a teaspoon of garlic powder, cilantro, two tablespoons of lime juice, salt, half a cup of shredded cabbage, half a teaspoon of pepper, half a cup of yogurt, half a cup of grated cheese, a quarter of a cup of chopped cucumber, a quarter of a teaspoon of red chili flakes and half of a chopped avocado. You will also need a cooking spray. Begin by massaging the tilapia fillets with pepper, salt, garlic powder, and lime juice. Then grill each side of the fillets for five minutes, after spraying with a cooking spray. Heat tortillas on a skillet, and make a sauce of cilantro, yogurt and chili flakes using a blender. Then put these ingredients in the tortillas in this order: grilled fish, cabbage, tomato, avocado, cucumber, yogurt sauce, and cilantro.