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6 Top Reasons to Put Tilapia on the Menu

fried tilapia - Central CT Fresh Fish MarketTilapia is a popular whitefish. This delicious, lean fish is becoming a staple in many homes because of how versatile it is. Sometimes called the “chicken of the sea,” tilapia can be used for a wide range of recipes from fish tacos to tilapia Parmesan. It is the go-to choice for everyone from seafood skeptics to seafood chefs.

Like other seafoods, there are many health benefits to putting tilapia on the menu. It is full of essential vitamins and nutrients—like vitamin B12, niacin, vitamin B6, and pantothenic acid—that your body needs. That is why the American Pregnancy Association recommends that pregnant women and children eat up to 12 ounces of it every week. You can benefit from eating tilapia, too.

Here are 6 top benefits of eating tilapia:

  1. Heart Health

It’s a smart choice to put tilapia on the menu if you’re concerned about your heart. The omega-3 fatty acids in tilapia have been linked to lower risk of heart attack, stroke and atherosclerosis. These essential fatty acids have also been linked to lower levels of triglyceride in the cardiovascular system and cholesterol.

  1. Brain Boost

Along with benefiting your heart, omega-3 fatty acids are also good for the brain. They have been connected to increased neurological function and may play a role in protecting the mind from degenerative mental conditions such a dementia.

  1. Weight Management

Whether you are trying to maintain a healthy weight or lose weight, eating tilapia will make you feel full without adding to your waistline. It is high in protein but low in calories and fat. It is a great alternative to salmon which is higher in fat and calories.

  1. Bone Health

Tilapia is a good source of phosphorus which is important for bone health. Phosphorus is an essential mineral that your body needs for bone growth and development. Even your teeth and nails need it to be strong and durable. Getting enough phosphorous can help prevent osteoporosis as you age.

  1. Good Source of Selenium

Tilapia is high in the antioxidant selenium. Selenium has many health benefits. Like other antioxidants, selenium is believed to play a role in reducing oxidative stress on your organ systems and free radical activity that causes the effects of aging and mutation of healthy cells into cancerous ones. It can also boost white blood cell activity in your body, helping your immune system defend against toxins and foreign bodies. Along with its antioxidant qualities, selenium plays a vital role in regulating hormonal functions in the thyroid gland.

  1. Rich Source of Potassium

Tilapia Recipes - fresh fish marketTilapia is also a rich source of potassium. Potassium is an electrolyte that helps your body maintain a healthy balance of fluids. Your body also needs it for proper nerve and muscle function including brain function. If you’ve ever woken up with a painful cramp because of a potassium deficiency, you know how essential this nutrient is.

The simplest way to control your health is to eat foods like tilapia that are rich in vitamins and nutrients that your body needs. With a versatile fish like tilapia, it is easy to add it to the menu.

Stop by City Fish Market to pick up fresh tilapia! Check out our Pinterest for recipe ideas.