Tilapia: Properties and Benefits of White Fish

 Tilapia: Properties and Benefits of White Fish

Lena Fisher

A tilapia is one of the most consumed fish in the world, and although it is native to the fresh waters of the African continent, today it is very present in rivers all over America, from the north to the south of the continent. Its breeding can also be done in aquariums, and this is a species that reproduces easily.

It is a fish rich in protein, vitamins and fatty acids, such as omega-3. It is also marketed under the name saint peter It has white flesh and is more affordable than other fish - for example, it usually costs less than salmon, so it is a good addition to any diet.

Tilapia Benefits

Lean mass gain

A 100 g serving of tilapia has about 25 grams of protein, i.e., it is a high-protein food, which makes it excellent for muscle recovery and hypertrophy (lean mass gain). This is why tilapia is so common in athletes' diets.

Read more: Best fish to include in your diet

Facilitates weight loss

Besides being full of protein, tilapia has a very low amount of carbohydrates and an even lower amount of fats. Thus, it can be a great ally in a diet for weight loss and body fat loss.

Protects heart health

Not only that, it is an excellent source of good cholesterol (HDL). One serving of tilapia (approximately 100 g) has about 5 0mg of HDL. This helps reduce the level of bad cholesterol (LDL) in the body and thus benefits cardiovascular health.

Read more: The best proteins for heart health

Good for brain health

It is a fish rich in DHA, a fatty acid of the omega-3 type. In short, DHA benefits the health of the brain by protecting it from the degenerative action of free radicals. What's more, DHA is especially for pregnant women, as it is excellent for the health and formation of the fetus.

Read more: Omega-3 in pregnancy: why it is important

How to consume tilapia

  • Baked, grilled, au gratin, stewed or fried;
  • With pasta or risotto;
  • In salads;
  • Ceviche.

Read more: How to marinate fish

Lena Fisher

Lena Fisher is a wellness enthusiast, certified nutritionist, and author of the popular health and well-being blog. With over a decade of experience in the field of nutrition and health coaching, Lena has dedicated her career to helping people achieve their optimal health and live their best life possible. Her passion for wellness has led her to explore various approaches to achieving overall health, including diet, exercise, and mindfulness practices. Lena's blog is a culmination of her years of research, experience, and personal journey towards finding balance and well-being. Her mission is to inspire and empower others to make positive changes in their lives and embrace a healthy lifestyle. When she's not writing or coaching clients, you can find Lena practicing yoga, hiking the trails, or experimenting with new healthy recipes in the kitchen.