The tilapia is a white fish which is noted for its significant potassium and protein content, making it an excellent support for heart health and a valuable addition to the diet at any stage of life.
On the other hand, the tilapia is often referred to by its other name, "chicken of the sea", because of its mild taste. This characteristic allows tilapia to offer great versatility when it comes to cooking. This means that you can enjoy it in multiple ways, whether grilled, baked or steamed. In addition, it is important to note that its consumption can help to extend the feeling of satiety and boost both physical and intellectual performance.
In short, if you want to know more about what tilapia provides in terms of nutrition, continue reading this interesting article!
Benefits of tilapia consumption
1. Helps you keep fit and aids the digestive process
The tilapia is distinguished by its ability to promote healthy digestion because of its low fat content. In this way, it is a light and easy-to-digest alternative that will help prevent constipation and bloating.
At the same time, it is an excellent choice for those who want to maintain a healthy weight without compromising on the quality of their food. This is possible thanks to its low calorie and high protein content.
It is worth mentioning that the consumption of tilapia is key in the Mediterranean diet. And this in turn has been associated with a reduction in the risk of obesity and the accumulation of abdominal fat.
2. It has proteins of high biological value
The tilapia is a food rich in essential nutrients that play a crucial role in cognitive tasks and metabolism. A 100-gram serving of tilapia provides 20 grams of protein, which is equivalent to the amount found in chicken. It is worth noting that these proteins are considered to be of high biological value, containing a wide variety of essential amino acids, and are essential for maintaining a balanced diet.
3. Promotes the health of the cardiac system
As mentioned at the outset, tilapia is an important source of potassium. Potassium is also a mineral of great value for heart health. For example, studies indicate that potassium lowers blood pressure in those suffering from hypertension, without causing negative changes in lipid values in the circulatory system.
In addition, the consumption of potassium-rich foods is essential for the prevention of strokes and heart disease.
4. A valuable source of vitamin B12
Tilapia is an excellent source of vitamin B12a vital nutrient for the proper functioning of our body. This vitamin is essential for the production of DNA, which supports the growth and repair of our cells.
In addition, the vitamin B12 stimulates the generation of new red blood cells, which contributes to maintaining a healthy circulatory system. It even plays an important role in the well-being of the nervous system by participating in the synthesis of myelin sheaths. These are crucial for the transmission of nerve signals.
How to incorporate Tilapia
- Baked with garlic and lemon flavourGive your tilapia fillets a flavour boost by baking them in garlic, butter and lemon juice.
- Baked with coriander sauceBake the tilapia and serve it with an appetising coriander cream sauce.
- Spicy fried dishExperiment with a fried tilapia dish seasoned with chilli powder, various herbs and pepper.
- Stuffed tilapiaEnjoy a tilapia stuffed with breadcrumbs and vegetables of your choice.
- Fish Tacos: Prepare delicious fish tacos by battering and frying tilapia.
