The term “tilapia” encompasses about 100 white fish species the United States imports from fish farms in Central and South America for human consumption. They are a low-calorie, high-protein food that provides omega-3 fatty acids, albeit not as much as the fatty salmon and mackerel. Omega-3 fat is better for your health than the saturated fats other foods provide, says the American Heart Association.
Omega-3 in Tilapia
One 3.5-oz. raw filet of tilapia contains 0.124 g of omega-3 fatty acids. This fish serving is the size the American Heart Association recommends you eat at least twice weekly for the fatty acid intake. It is worth noting that different fish have different amounts of omega-3. You can increase your supply by varying your diet to include fatter seafood, such as sardines or salmon.
Omega-3’s Importance
Your body needs omega-3 fatty acids, but it cannot produce them. Therefore, you have to eat the foods that provide them. Supplements exist but you should take them only if your doctor recommends. Scientists know that, in the human body, omega-3 fatty acids are concentrated in the brain, leading them to suspect that the substance is essential for mental function, including memory retention and appropriate behavior. Omega-3 also facilitates normal physical and cognitive growth. In addition, omega-3 consumption is linked to improved heart health.
How It Works
According to the University of Maryland Medical Center, omega-3 fatty acids support a state of health by reducing inflammation. Its anti-inflammatory property led researchers to link the nutrient to lower risk for heart disease and related conditions, such as elevated blood pressure and high cholesterol. Other studies investigating potential benefits of omega-3 fatty acids for other conditions, including cancer, asthma, bipolar disorder and depression, were not conclusive.
Tilapia vs. Supplements
The American Heart Association recommends getting omega-3 fatty acids from foods such as tilapia. According to the organization, you should only use supplements with a doctor’s recommendation and supervision. Coronary artery disease is a condition your doctor may feel warrants supplementation. But note that the oil-filled capsules, if taken in large doses, can induce hemorrhaging. The risk is greater when you take more than 3 g of omega-3 fatty acids daily.
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