Is Tilapia Healthy for You? Tilapia nutrition is both palpable and palatable. The benefits of eating fish for brain, heart and eye health are well known. Fish provides protein, B vitamins, iron, vitamin D, selenium and healthful omega-3 fatty acids EPA+DHA—all for about 200 calories or less per serving. The latest Dietary Guidelines for Americans recommend eating at least two servings (or 8-12 ounces) of a variety of seafood each week to boost heart and brain health and maintain a healthy weight. Among the top most consumed fish, tilapia is the fourth most consumed seafood in the United States at 1.18 lbs per capita in 2016.
There are many different seafood choices that can effortlessly add up to two servings each week. The top five most popular seafood options in the U.S. are shrimp, salmon, canned tuna, tilapia, and pollock. Eating a variety of fish allows your palette to enjoy a variety of different tastes, but also ensures that you derive a variety of health benefits, as well. Your seafood choices can include both oily fish and leaner fish, such as tilapia. While leaner fish contain fewer omega-3s than oily fish, tilapia and catfish (for example) still provide a healthy dose of this heart-healthy omega-3s. In fact, a 3-ounce serving of these fish provides more than 115 mg of EPA+DHA, more than other protein sources like beef, poultry or pork. Tilapia is also low in total and saturated fats and high in protein, an exceptional nutrition combination.
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