Among the choices available for quick and healthy meals, there is a fish that begins to stand out not only with the smooth flavor and easy preparation, but also for the nutritional benefits it offers.
With low calories and saturated fat, this fish has become a frequent option in the diets of those seeking to strengthen health and maintain weight control. Its composition includes high quality proteins, minerals and essential fatty acids.
According to the Vivabem website, Tilapia contains about 108 calories for every 100 cooked grams, which makes it a lightweight alternative for lunches and dinners. Its soft texture facilitates inclusion in various recipes, from grills to broths or ceviches.
Benefits for the heart
Tilapia is rich in omega-3 fatty acids, associated with the reduction of inflammatory processes in the body and the regulation of HDL and LDL cholesterol levels. According to the same source, the presence of potassium also helps to control blood pressure.
Another relevant mineral is selenium, an antioxidant that contributes to protecting the cardiovascular system against oxidative damage, writes Vivabem.
Contribution to bone health
Regular tilapia consumption provides minerals such as phosphorus, magnesium and potassium. These nutrients are fundamental to maintaining bone density and preventing diseases such as osteoporosis.
It refers to the same source that these elements also favor collagen synthesis, essential for the regeneration of bone tissues.
Muscle development and appetite management
Tilapia is composed of high biological quality proteins, which support muscle growth and maintenance. The publication explains that this type of protein contributes to satiety, being useful in weight control dietary plans.
Because it is a protein source of easy and low caloric digestion, it is often recommended by nutritionists in weight loss contexts.
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Selenium, present in good quantities in tilapia, also has an important role in the immune system. This mineral participates in the body’s defense against infections and cell reparation.
According to Vivabem, adequate selenium intake is associated with the proper functioning of natural defenses.
Positive effects on the brain and skin
Omega-3 fatty acids help preserve cognitive function and may reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson.
In addition, the combination of protein and unsaturated fat contributes to the elasticity of the skin, delaying signs of aging.
Despite the benefits, it is important to pay attention to the origin of the fish. The publication warns of the possibility of contamination with heavy metals, such as mercury, when tilapia comes from untt controlled sources.
Opt for certified suppliers is a way to ensure quality and safety. Additionally, there are cases of fish allergy, with symptoms such as itching, swelling and, in severe situations, difficulty breathing.
How to include in food
Tilapia can be consumed in many ways: grilled, baked, broth, moquecas, or even ceviche. Its versatility makes it suitable for different culinary styles and food preferences.
According to the overall recommendation is two to three per week for adults, as part of a balanced diet.
The combination of nutritional value, accessibility and ease of preparation helps explain why this fish is gaining prominence in both home kitchens and restaurants.
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