A Tilapia it is a freshwater fish rich in proteins, good fats, vitamins and minerals. In addition, it is an affordable food for most of the population.
However, she becomes watery when consumed improperly or when it is acquired in places with questionable food safety.
However, when prepared safely it is a anti-inflammatory food nato, mainly due to the omega-3.
In this article, you will learn more about this food and what is its relationship with fighting inflammation in the body.
Nutritional Composition of Tilapia
Due to the fact that it is a freshwater fish, many people believe that tilapia is oily, when in fact this information is false.
In general, fish feed on insects, seeds, feed, roots and algae. Although lakes and dams are the tilapia’s natural habitat, most of it consumed in Brazil comes from captive breeding.
Therefore, a balanced and correct diet is essential for fish to provide its main benefits.
A Tilapia nutritional composition can be seen below (values obtained in 100 grams of raw food):
- Calories: 128kcal
- Protein: 26,2 g
- Fats: 2,7 g
- Sodium: 56,0 mg
- Calcium: 14,0 mg
- Magnesium: 34,0 mg
- Phosphor: 204,0 mg
- Ferro: 0,7 mg
- Potassium: 380,0 mg
- Copper: 0,1 mg
- Zinc: 0,4 mg 5,9
- Selenium: 54,4 mcg
- Thiamine (B1): 0,1 mg
- Riboflavin (B2): 0,1 mg
- Niacin (B3): 4,8 mg
- Pantothenic Acid (B5): 0,7 mg
- Pyridoxine (B6): 0,1 mg
- Folic Acid (B9): 6,0 mcg
- Cobalamin (B12): 1,9 mcg
- Vitamin D: 3,7 mcg
- Vitamin E: 0,8 mg
- Vitamin K: 0,9 mcg
- Hill: 51,3 mg
- Betaine: 26,3 mg
Fonte: United States Department of Agriculture (USDA).
From this information, it is possible to verify that tilapia provides important nutrients for the organism.
As tilapia proteins contribute to accelerating the healing process of surgeries, tattoos, wounds and injuries.
Furthermore, are essential to accelerate muscle recovery and prevent spasms which can subsequently turn into an inflammatory process.
Potassium present in tilapia it has the ability to relieve and reduce the typical symptoms of inflammation such as pain and swelling.
In turn, it blocks the production of prostaglandins, which are formed whenever a trauma or infectious process affects the body.
tilapia selenium inhibits NF-kb activationan enzyme produced from stimuli such as cellular stress, cholesterol oxidation, presence of cytokines and bacterial antigens.
In other words, selenium exerts an antioxidant action in the fight against inflammation, reducing oxidative stress and reducing the chance of developing chronic diseases related to increased structural damage in cells.
to hill prevents inflammation by reducing markers such as C-reactive protein, which usually bring an alert when they are elevated in exams.
In this way, the increase of the substance can indicate the presence of ongoing inflammatory processes, or even infections, rheumatic diseases and arthritis even cancer.
Another compound very present in tilapia, betaine acts in the prevention and treatment of stomach symptoms and diseases.
In other words, tilapia can reduce the occurrence of reflux, heartburn, gas and stomach ulcers.
Tips to prevent tilapia from becoming weedy
As previously mentioned, tilapia is not a creamy food, but it can become so if not prepared correctly.
For that, some tips should be adopted to prevent food from disturbing the healing of the body or even bring infectious and inflammatory diseases:
- Avoid eating tilapia raw and without freezing it properly: Meats from animals eaten raw are more likely to contain microorganisms such as harmful fungi and bacteria.
- Store it correctly: the temperature for cooling tilapia is between 0 and 2°C, while freezing must be done at temperatures below -25°C.
- Do not refreeze tilapia: once defrosted, the tilapia should not be placed in the refrigerator again, that is, it must be done all at once.
- Check the origin of the fish: It is recommended to check if the tilapia has the Federal Inspection seal of the Ministry of Agriculture on the packaging.
- Clean the tilapia the right way: Tilapia caught in rivers and lakes must be cleaned properly, removing all scales and eliminating all inedible parts.
- Cooking is the best form of prevention: to avoid cross-contamination, the tilapia preparation should preferably be cooked, at a temperature of approximately 70°C or more.
Tilapia is not a creamy food, on the contrary it is source of important nutrients in preventing and fighting inflammation.
However, you should consume it raw only after being frozen, as it is a species subject to contamination when consumed directly fresh.
Furthermore, tilapia contains omega-3which is one of the healthiest fats to protect the cardiovascular system and eyes.
Taking proper care, tilapia can be part of a healthy and balanced diet.
Tilapia is oily: Frequently Asked Questions
Can people with inflammation eat tilapia fish?
Yes, tilapia is a safe food to fight inflammation, so it can help with conditions like acne, dermatitis and eczema.
What species of fish is remosa?
Catfish, swordfish, dogfish, moray eel and shark are species of oily fish, that is, they can harm a large number of people.
What kind of fish can you eat after surgery?
Salmon, sardines, tuna, herring, trout and mackerel are the richest fish in omega-3s, so they should be consumed more during surgical recovery.
No, tilapia has a very small amount of fat, most of its composition is proteins, which do not cause weight gain.
What are the symptoms of tilapia allergy?
Vomiting, shortness of breath, coughing, dizziness, itchy skin, lips and tongue are some of the most common symptoms of tilapia allergy.
What is the taste of tilapia?
Tilapia has a very mild flavor, in addition to being a very tender meat. It can be consumed with foods such as lemon, parsley, olive oil and garlic.