Tilapia fish may not be well known by the people of Indonesia. In fact, the benefits of tilapia fish for the health of the body are very diverse because they contain many nutrients. Not only healthy, this type of freshwater fish also has a delicious taste.
Tilapia fish is one type of freshwater fish that has begun to be widely cultivated in Indonesia. This fish contains a variety of important nutrients for health, ranging from protein, healthy fats, to a variety of vitamins and minerals.
Not only that, tilapia also has low mercury levels, making it one of the safest fish for consumption.
Tilapia Fish Nutrient Content
In 100 grams of tilapia fish contains about 95 calories and the following various nutrients:
- 20 grams of protein
- 2 grams fat
- 10 milligrams of calcium
- 25 milligrams of magnesium
- 170 milligrams of phosphorus
- 300 milligrams of potassium
- 40 micrograms selenium
- 25 micrograms of folate
In addition, tilapia also contains omega-3 and omega-6 fatty acids, iron, zinc, choline, manganese, vitamin B12, vitamin D, and vitamin K.
Benefits of Tilapia Fish for Body Health
Thanks to its diverse nutritional content, tilapia fish has a myriad of health benefits, including:
1. Build body muscle tissue
Tilapia fish is a source of protein and omega-3. Protein has an important role as the main ingredient for forming body tissues, including muscles. Meanwhile, omega-3 serves to increase energy and stamina.
So that these benefits can be obtained optimally, you also need to do sports and physical exercises to build muscle tissue, such as lifting weights, push ups, squats, and plank.
2. Maintain heart health
Essential fatty acids, such as omega-3 and omega-6 fatty acids, in tilapia are known to lower blood pressure, reduce the amount of bad cholesterol, and reduce the risk of blockages in the blood vessels.
This makes tilapia good consumed as a healthy food to maintain heart health and prevent cardiovascular diseases, such as heart disease.
3. Maintain bone strength and health
The next benefit of tilapia is to maintain bone health. This is thanks to the protein and calcium content in it.
Not only that, a study says that the omega-3 content in tilapia is also good for maintaining bone strength and health. With adequate intake of these nutrients, you can avoid osteoporosis.
4. Increase endurance
Tilapia fish is also good for consumption to boost the immune system, so that the body is stronger against infection and you are not easily sick. You can get these benefits thanks to the selenium and protein content in tilapia.
Selenium is a mineral that has antioxidant properties, while protein is an important nutrient that plays a role in the formation of body tissues and cells, including white blood cells.
Not only that, the antioxidant properties of selenium can also fight the effects of free radicals that can damage body cells and increase the risk of various diseases, such as cancer.
5. Prevent anemia
Anemia is a condition when the number of red blood cells in the body is reduced, so oxygen is not delivered properly throughout the body. People who have anemia will usually feel weak, pale, tired quickly, and have difficulty concentrating.
To prevent and treat anemia, you are advised to eat foods that contain iron, vitamin B12, and folate, such as tilapia.
Tilapia fish and other types of fish are also an important source of nutrients for people on a pescatarian diet.
6. Lose weight
Tilapia fish can be one of the food choices for those of you who are on a diet program. The high protein content and low saturated fat make this type of fish good for weight loss.
The protein in tilapia will keep you full longer. This way, you can lose weight more easily without feeling too hungry.
However, not only by eating tilapia fish, you also need to exercise regularly for at least 30 minutes every day to maintain or lose weight.
The benefits of tilapia fish are varied, but you still have to pay attention to how to choose and process them. Make sure you choose tilapia that is fresh and doesn't smell bad.
This type of fish should also be processed in a healthy way and do not use a lot of oil, such as steamed, grilled, sauteed, or made into soup. In addition, to meet your daily nutritional intake, you also need to eat other nutritious foods, such as vegetables and fruit.
Tilapia fish is one of the healthiest food choices. However, some people may not be able to consume them due to certain health conditions, such as fish or seafood allergies.
If you have certain diseases or have ever had an allergic reaction after eating tilapia, you should first consult your doctor to make sure whether this fish is safe for you to consume.