Tilapia is the fifth best-selling fish in the United States, according to the nonprofit environmental organization Natural Resources Defense Council. Its mild flavor and flaky texture may be contributing factors to its popularity. Purchasing American farmed tilapia is the safest option. Tilapia farming practices in Latin American and Southeast Asia often include the use of antibiotics and hormones. Nutrients in safely raised tilapia have health benefits, including cardiovascular-system support.
Fat
The the nutritional content of tilapia may vary, based on its origin. The U.S. Department of Agriculture provides only general information. According to the USDA, a 3.5-oz. serving of tilapia provides 2.7 g of fat, or 4 percent of the daily value, and .9 g of saturated fat, or 5 percent of the 20 g limit. Tilapia has less fat than poultry and beef, which have 6 to 8 g. A low-fat diet supports cardiovascular health, because fat causes blockages that inhibit the supply of blood from the heart to the body's organs.
Potassium
A 3.5-oz. fillet has 380 mg of potassium, or 11 percent of the 3,500 mg required each day. Potassium is a mineral that provides chemicals required for muscle contractions in the heart. It also manages fluid supply in the blood that controls blood pressure. Low potassium levels are associated with hypertension.
Selenium
The selenium in a 3.5-oz. serving of tilapia provides 54 mcg, or 77 percent, of the 70 mcg FDA daily value. Selenium is an anti-oxidant. An anti-oxidant protects the blood vessels from becoming clogged with plaque, which restricts blood flow. Including tilapia in the diet helps to keep blood vessels clear and improves blood pressure.
Magnesium
A 3 1/2-oz. serving of tilapia provides 34 mg of magnesium, or 9 percent of the 400 mg daily value. Magnesium is the mineral controlling the relaxation of the heart muscle after it contracts. Consuming magnesium-rich foods improves heartbeat regularity. Adding a side dish of leafy green vegetables will help you achieve your daily requirement of magnesium in one meal.
References
- MayoClinic.com; What Does Percent Daily Value Mean on Food Labels?; Katherine Zeratsky, R.D., L.D.; May 6, 2010
- USDA: Nutrient Data Laboratory: Fish, Tilapia, Cooked, Dry Heat
- Natural Resources Defense Council; Smart Shopper's Guide to America's Five Favorite Fish; Shanti Menon; September 2009
- Environmental Defense Fund: Tilapia
