Initially, Tilapia was only native to Africa and the Middle East, but now tilapia fish is popular worldwide. More than 120 nations and territories around the world grow tilapia. It is the second most popularly farm-raised fish globally, first is carp.
Tilapia is ideally perfect for bulk production as it can survive in a crowded area and under any circumstance. Having the nickname ‘aqua-chicken’, they grow fast and thrive on a low-priced vegetarian diet. Producers have created various breeds and hybrids of tilapia for improving and controlling the quality of development, looks, and taste of the fish. According to Seafood Health Facts, more than 100 varieties of fish are categorized as tilapia.
An Introduction to Tilapia Fish
Tilapia is cheap, nutritious, white, and flaky in appearance. It has a mild flavour. However, its taste largely depends on the type of food given to the fish and the quality of the water. An alternate name for tilapia is St. Peter’s fish. Based on the Bible, St. Peter used to catch tilapia fish for feeding the people. Surprisingly, this fish was regarded as a representation of reincarnation in Egyptian art.
Tilapia is popularly consumed all over the world as it’s a good source of protein and is highly nutritious. It fits in all types of cuisine and isn’t overly fishy in taste. One can cook this fish easily and keep it in an air-tight box inside the refrigerator for up to 3-4 days. Its features resemble a sunfish, having one large dorsal fin and lateral stripes.
For fulfilling the market needs, hybrid fish are now created. One similar example is ‘Genetically Improved Farmed Tilapia’ (GIFT). It was grown in collaboration with the WorldFish organization. This variety of tilapia fish grows easily and more quickly than other tilapias. It is also resistant to disease and is widely found in Africa as well as in Asia. For developing nations where poverty and food insecurity exists, this variety of tilapia is a substantial source of cheap protein.
In the United States, this fish is the fourth most frequently consumed seafood. The largest global producer of tilapia fish is China (next is Egypt) as they produce more than 1.6 million metric tons every year. They are also responsible for most of the tilapia imports in the United States. Indonesia, Honduras, Mexico, Taiwan, America, Netherlands, Peru, Germany, and Malaysia are the next largest breeders.
There are three prominent species of this fish- Nile (black), Mozambique (red), and Blue tilapia. Nile tilapia’s history can be traced down to the culture of ancient Egypt. Tilapia live in warm ponds, lakes, rivers, and shallow streams. They can't survive in a cold environment. They consume algae and a range of other items. However, a healthy variety of tilapia fish can be grown using good-quality feed and clear, airy habitats for breeding.
Tilapia don’t live for long and they have lesser levels of contaminants like mercury and others as compared to other fishes. This makes it safe for consumption during pregnancy, as stated by Mayo Clinic. One can also have tilapia during breastfeeding provided they are grown in good quality farms. Nonetheless, they are subjected to controversy because they eat random waste and due to the poisonous water where they grow.
Interestingly, tilapia are beneficial for the environment because they help in the purification of water and the reduction of oxygen waste. It is also known as ‘frankenfish’ because they are grown in fish farms and can be easily genetically modified. If one does an investigation and makes responsible purchases, tilapia fish could be a sustainable option.
For controlling algae, duckweed, and several plants inside ponds, tilapia fish are commonly planted in ponds. As identified by the International Union for Conservation (IUCN), tilapia is recorded as one ‘100 Worst Alien Invasive Species’. The Monterey Bay Seafood Watch advices one to buy tilapia from Peru, Ecuador, Colombia, Honduras, Mexico, Indonesia, or Taiwan. They also suggest not buying the ones farmed in China.
Nutritional Facts of Tilapia Fish
Tilapia is an excellent seafood source of protein. Moreover, this fish has more omega-3 fatty acids compared to meats like chicken, pork, and beef. It is also rich in vitamins, and minerals, and has fewer amounts of calories. It also contains omega-6 fatty acids which improve lipids in the body. Based on how tilapia fish is cooked, its calorie count varies. In every small piece of this fish, over 20 grams of protein is present. It has less fat and comparatively very less amount of saturated fat, so it is a lean protein item.
As reported by the USDA National Nutrient Database, tilapia also has selenium, choline, vitamin D, phosphorus, potassium, vitamin B12, niacin, vitamin B6, and pantothenic acid. A 3-ounce cooked serving of tilapia fish contains-
- Calories- 196
- Carbs- 0 g
- Fat- 2.3 g
- Saturated fat- 0.8 g
- Cholesterol- 48.5 mg
- Protein- 22 g
- Selenium- 84% of Daily Value
- Vitamin B12- 66% of Daily Value
- Niacin- 25% of Daily Value
- Vitamin D- 16% of Daily Value
- Phosphorus- 14% of Daily Value
- Potassium- 7% of Daily Value.
Is Tilapia Fish Good or Bad?
Despite the widespread popularity of tilapia for several reasons, there are yet many safety and ethical concerns related to its consumption. The pros and cons of consuming it are majorly dependent on the variations in production methods which differ according to location. Sometimes, tilapia are produced in low-quality water and crowded environments which leads to diseases and overpopulation.
Also, the fat content and heavy metals contamination of tilapia fish is concerning according to research. Furthermore, tilapia generally receives injections of growth hormones which could be unsafe for individuals. Because of their brief longevity, tilapia is more susceptible to soaking up several dioxin or mercury compared to different species of fish, such as salmon. However, in contrast to chicken, beef, and pig, tilapia emits a lesser amount of nitrogen and phosphorus per kg of protein.
Benefits of Consuming Tilapia Fish
Let’s look at the beneficial health aspects of tilapia-
Healthy for Bones
Tilapia helps in improving our bone health. It comprises calcium, vitamin D, magnesium, and phosphorus which are essential for the development and maintenance of human growth. Current research has shown collagen type 1 of tilapia fish is extremely important in tissue regeneration medicine. It has demonstrated satisfactory outcomes in promoting the regeneration of bone cells in the laboratory.
Also, it can be utilized as supporting biomaterial in the dental sector. Phosphorus is among the most significant elements present in tilapia. It is important for humans as it acts a key role in the formation and growth of bone tissue.
Furthermore, it is crucial for keeping healthy teeth and nails, making them tough and long-lasting till old age. Phosphorus also significantly helps in the prevention of osteoporosis ( according to Dr. Robert Heaney of Creighton University Medical Center in Omaha). This happens in ageing individuals as the density of bone minerals starts degrading.
Helps in Weight Loss
Contrary to other animal-based foods, tilapia fish has high levels of protein and a lesser calorie count. This makes it a good weight loss diet when accompanied by proper diet and exercise. This can be an excellent strategy to consume fewer calories and yet provide the body with essential nutrients.
It is a good culinary choice for individuals who attempt to reduce weight without opting for fad diets. Tilapia gives a feeling of being full for a long time. Sauteing mildly, grilling, boiling, steaming, and baking tilapia are some healthy options. The unsaturated fat in this fish stimulates thermogenesis caused by diet or the burning of calories after eating. Tilapia is a great alternative to red and processed meat that leads to gaining weight.
Prevents Cancers
Tilapia fish has a high selenium content which is an effective antioxidant with impressive health benefits. It is famous for its capability of reducing free radical activities within the body. This potentially reduces the risk of oxidative stress on every organ and prevents the conversion of good cells into cancerous cells.
One single fillet of tilapia offers 88% of the daily value of selenium. Based on a study, it is found that the consumption of selenium helps in reducing the risk of prostate cancer and several heart diseases. Further research is now ongoing concerning how selenium in tilapia fish affects other kinds of cancer.
Improves Heart Health
Tilapia has an abundant amount of omega-3 fatty acids. It helps in reducing cholesterol as well as triglyceride levels within the cardiovascular system. It also prevents blood clots, and atherosclerosis, brings down blood pressure, decreases the risk of stroke and heart attack, and reduces erratic heartbeats.
The American Heart Association recommends consuming fatty fish having high omega-3. This helps in reducing the possibility of heart problems. The potential high content of harmful LDL cholesterol in tilapia fish is controversial. However, research has proven that adverse impacts of omega-6 fatty acids are neutralized by beneficial omega-3s. But one should remember, this happens in the case of wild tilapia and not the farm-harvested ones.
The later ones are given chemicals and contain an unbalanced ratio of omega-3 and omega-6. However, it is possible to increase the omega-3 content of farm-raised tilapia by feeding them supplements like flax seeds, perilla, and chia seeds. Naturally grown tilapia contains a higher amount of omega-3. Also, the potassium content in tilapia acts as a vasodilator and helps in the reduction of blood pressure by boosting heart health.
Helps in Preventing Early Ageing
Selenium in tilapia fish helps in rejuvenating and stimulating vitamins E and C. Both are essential in improving the quality and well-being of the skin. They enhance the skin’s complexion and brighten it.
This fish gives over 20% of the daily required selenium. It prevents the damage of free radicals and reduces swelling, and stress. This will result in lesser- wrinkles, sagging of skin, age marks, and other ageing symptoms. Furthermore, they safeguard the skin against photodamage. So, our organs, bones, skin, and cells stay functional and youthful.
Helps in Growth and Development
The high-quality protein content in tilapia fish is one of its significant characteristics. One serving of it provides over 15% of the daily value of protein. This nutrient is essential as it could be broken up enzymatically into complex amino acids and reconstituted into functional proteins. These are straightway associated with the appropriate formation and growth of body parts, membranes, cells, tissues, etc. Tilapia also helps in healing wounds and boosts hair health.
Protein is also needed for the growth of muscles, the repairing of cells, and the correct metabolic functioning of several organ systems. Tilapia fish is a good provider of vitamin D which is essential for immunity building. It also has vitamin B12 which is important for the proper functioning of the nervous system and vitamin B6 which aids in metabolizing fats and protein.
Good for Brain Health
Potassium and omega-3 fatty acids available in tilapia are associated with enhancing brain power. It also improves neurological functioning and has neuroprotective characteristics. Potassium significantly helps in increasing the oxygen supply to the brain.
It is also essential for maintaining the balance of fluid in the entire body. This enables nervous response and receiving of nutrients to necessary body parts and the brain. Selenium in tilapia fish has proved to shield the brain against critical conditions like Alzheimer’s, epilepsy, and Parkinson’s disease. It also promotes mental clarity.
Improves Immunity and Thyroid Functioning
Tilapia consists of selenium which helps in improving the immune system. This results in boosting the functioning of white blood cells. They protect our bodies against any toxic and unwanted matter. Moreover, selenium also works significantly in regulating the thyroid gland.
It is responsible for controlling multiple hormone functions in our body, according to the Canadian Journal of Physiology and Pharmacology. Proper operation of the thyroid gland is crucial for healthy metabolism, prevention of weight gain/loss, proper functions of organs, and chemical interactions in our body.
Dangers of Consuming Tilapia Fish
Naturally grown tilapia fish is usually safe for consumption. However, as mentioned earlier, tilapia consumes certain contaminants while naturally cleaning their habitat. In this process some pollutants get possibly soaked up in their bodies. Despite the beneficial aspects of tilapia, there are many risk factors too in the case of farm-raised ones. They are not always raised in safe and clean conditions, resulting in health problems.
Here are some dangers of consuming tilapia-
Increases the Risk of Inflammation
Consuming farmed tilapia fish increases the chances of physical inflammation. This can result in arthritis, heart problems, and an increase in weight. In 2008, according to research at Wake Forest University, there is more omega-6 in tilapia compared to omega-3. The ratio is 11:1. Excess omega-6 leads to a higher risk of inflammatory diseases. It also leads to asthma, arthritis, heart attack, and stroke.
Leads to Arsenic and Mercury Poisoning
Scientists have found that tilapia fish cultivated in Taiwan contains arsenic. It is a cancer-inducing metallogeny. Therefore, prolonged exposure to arsenic leads to bladder and lung cancer. Its pollution in water has become a huge threat because several kinds of fish and tilapia tend to store arsenic in tissues.
Also, according to research, farm-raised as well as freshwater tilapia can accumulate mercury over time. Nonetheless, the naturally grown ones have a mortality danger of less than 5% in comparison to the mercury contamination of farm-grown tilapia.
Has an Unbalanced Ratio of Omega-3 and Omega-6
The appropriate ratio of omega-3 to omega-6 is 1:1. However, farm-raised tilapia fish contains a ratio of 2:1 or 4:1. Excess omega-6 fatty acids might cause several diseases like hypertension, blood clot, and heart problems.
Increases Risk of Cancer
Usually, fishes grown in farms are exposed to heavy metal poisoning which ultimately harms humans. Excess consumption of such fish might cause cancer and DNA mutation. Many sources have claimed that farm-raised tilapia in China are fed animal feces, especially of ducks, pigs, and chickens. Eating such fish increases the risk of cancer development 10 times compared to wild tilapia.
The Economic Research Service of the U.S. Department of Agriculture, in 2009, investigated farm-grown tilapia fish bought from China. They found that several Chinese fish farms and processors of food are situated in industrial regions containing harmful pollutants in the air, water, and soil. This is concerning since over 70% of America’s tilapia goes from China. Moreover, tilapia imported from China was featured in the Seafood Watch list of fish to avoid consumption in 2006.
Leads to Intake of Antibiotics and Pesticides
Tilapia is more vulnerable to diseases as they grow in overpopulated fish farms. For keeping the fish alive till harvest and preventing any illness, they are frequently given antibiotics. They are also fed pesticides for treating sea lice.
Though these toxins are beneficial for the fish, they are equally dangerous for humans. Studies have shown that tilapia fish raised in farms contain several hazards like polychlorinated biphenyls, organophosphorus, organochlorine, trifluralin pesticides, and hexachlorobenzene.
Exposes the Body to Rare Bacteria
In 2016, a woman in Washington contracted a rare virus, Vibrio vulnificus, from a filter-feeding red tilapia. This is a rare bacteria that spreads if it comes in proximity to an injury or if consumed. It leads to critical infection that induces nausea, stomach pain, and vomiting. Moreover, this is also known as flesh-eating bacteria.
It leads to necrosis and sepsis in the flesh which are dangerous. This bacteria is usually found in freshwater fishes like tilapia compared to saltwater fishes. If the infection worsens, it becomes essential to discard the tissues or amputee the affected parts of the body. It might also result in death.
Additionally, a newfound strain of similar bacteria caused hundreds of serious infections in Israel for handling tilapia fish. Aeromonas hydrophila is also discovered in tilapia which leads to diseases in individuals having lower levels of immunity. Also, frequently happening streptococcal infections are reported for those handling this fish.
Poses the Risk of Consuming Heavy Metals
Tilapia might expose our body to harmful metals like iron, copper, nickel, lead, cadmium, and zinc. The muscles of tilapia absorb fewer amounts of heavy metals. While the intestine, gills, and liver tend to soak greater and more harmful quantities of these toxins. If farmed in a metal-enriched environment, the muscles of tilapia fish also start to absorb harmful amounts of metals.
Brief exposure to metals might cause nausea, stomach pain, vomiting, and diarrhea in humans. But, in case of continuous exposure, there are chances of developing cancer and of permanently damaging internal organs. Therefore, the impacts vary based on short-term or prolonged exposure to heavy metals.
Carries Toxic Chemicals
Tilapia might have various harmful chemical substances. The type of compound present in this fish varies on the habitat where they are grown. Farm-grown tilapia possess the toxin dibutyltin which is used to make PVC plastic. This compound lowers immunity, intensifies inflammation, and increases the threat of allergies, asthma, and metabolic and obesity issues.
Also, dioxin is present in tilapia fish which increases the risk of cancer and various illnesses. Our body requires around 7-8 years for removing this chemical. Furthermore, research has shown that tilapia in freshwater might absorb saxitoxins. It can lead to paralysis and other chronic conditions.
Conclusion
Tilapia is a popular, cheap, protein choice and a nutritious food option. It also contains lesser amounts of sodium, calories, and fat in comparison to processed meat. However, those grown in harmful conditions are much more toxic. Therefore, people are advised to purchase tilapia fish only from well-known and reliable sources that grow these fishes in hygienic and healthy conditions.
It is suggested to buy tilapia fish raised in American fish farms and other parts of the globe where strong regulations of fishing quality are maintained. Wild tilapia are grown in an organic manner in America. However, those make for less than 1% of the tilapia fillets sold globally. For consuming a diet rich in omega-3 fatty acids, one can opt for substitutes of tilapia like salmon, cod, trout, sardines, rockfish, or red snapper.
People can make several delicious recipes using tilapia. The U.S. Food and Drug Administration suggests that one should consume this fish a maximum of 2-3 times a week. Therefore, tilapia fish can be eaten safely when they are properly grown in a hygienic manner, prepared, and kept at home while maintaining all safety regulations.
Thanks for reading!
References
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