The American Heart Association recommends eating two servings of fish each week, or about 7 ounces per week, to help reduce your risk for heart disease. Consuming tilapia regularly may provide other health benefits, but certain population groups should limit fish consumption due to potential contaminants such as mercury.
Tilapia may contain mercury and other contaminants that could be harmful for pregnant women, nursing women and young children. According to the U.S. Department of Agriculture, a pregnant or nursing woman who weighs124 pounds should consume less than 39 micrograms of mercury per week; 4 ounces of tilapia contains only about 2 micrograms of mercury. High-mercury fish -- such as shark, swordfish, tilefish and king mackerel -- may contain 110 to 220 micrograms of mercury in each 4-ounce portion. Since tilapia is classified as a low-mercury fish, the American Pregnancy Association encourages pregnant women, women who may become pregnant and children to enjoy up to 12 ounces per week.
8 Health Benefits of Yellow Squash
Yellow squash is a type of summer squash that grows all over the United States and is easily found at local farmers markets, roadside vegetable stands and grocery stores. Yellow squash is rich in nutritional benefits and can be used in a wide variety of dishes. Add it to stews, salads and soups to avail yourself of this nutritious vegetable.
Here are eight health benefits of this versatile vegetable.
Low in Calories
A cup of yellow squash contains only about 36 calories, 7 grams of carbohydrates, less than one gram of fat, and a gram of protein. It is also cholesterol-free. The few calories it contains come mostly from its carbohydrate content, which is also particularly low. If you are trying to lose weight, yellow squash is a great choice to replace higher calorie vegetables like potatoes and corn.
Yellow squash is a brilliant source of vitamin C and a very good source of magnesium, vitamin A (particularly in its concentration of carotenoids, including beta-carotene), fiber, folate, copper, riboflavin and phosphorus.
It is also abundant in potassium, providing 345.60 milligrams per serving. Potassium is a key electrolyte in the balance of fluids and also provides muscle energy.
In addition, it is high in manganese, a mineral which helps the body process fats, carbohydrates, and glucose.
Yellow squash is abundant in antioxidants that keep free radicals at bay. With its high beta-carotene content, yellow squash is a great source of protection from pollutants and chemicals that lead to cancer. It is also high in vitamin C, which helps prevent premature aging and cancer as well as inhibiting cell division.
Yellow squash contains negligable fat and no measurable cholesterol. One cup of squash contains about 0.2 g of fat. Cutting down on your fat and cholesterol intake is a giant step towards helping reduce your risk of heart disease.
The magnesium found in yellow squash has been shown to reduce the risk of heart attack and stroke. Along with its potassium content, magnesium is good for reducing high blood pressure. The vitamin C and beta-carotene levels in yellow squash may also aid in preventing the oxidation of cholesterol. As cholesterol in its oxidized form builds up in the walls of blood vessels, such nutrients may reduce the development of atherosclerosis. The presence of the vitamin folate in yellow squash is required by our bodies to remove an unhealthy metabolic byproduct called homocysteine, which may contribute to heart attack and stroke risk.
While the nutrients in squash combine to make a heart healthy, disease-preventing food, yellow squash is also particularly rich in fiber, the perfect ingredient for lowering high cholesterol levels and reducing the potential for atherosclerosis and heart disease.
At 2.52 grams per serving, the abundant fiber content of yellow squash is indispensable for the excretion of toxins from the body and is an extremely important nutrient for the colon's health since it promotes regularity and adds bulk to the stool.
Yellow squash has been shown to alleviate the symptoms of a condition named benign prostatic hypertrophy, or BPH. A man with BPH suffers from a problematically enlarged prostate gland, leading to difficulties with both urinary and sexual function.
Yellow squash is particularly high in concentrations of beta carotene and lutein. Dietary lutein helps to prevent the onset of cataracts and macular degeneration, which often leads to blindness. A cup of yellow squash provides about 135 micrograms of beta carotene and 2,400 micrograms of lutein.
Yellow Squash contains high levels of manganese and vitamin C. Manganese aids in maintaining healthy bone structure, calcium absorption, enzyme creation, and bone building. It also contributes to the mineral density of the spinal column.
Vitamin C aids in the production of collagen, which is essential for the building of bone mass, and magnesium is indispensible to the health of joints and bones. Iron, folate, zinc and phosphorous found in yellow squash all contribute to the mineral health of bones, and help fortify against osteoporosis.
8 Health Benefits of Zucchini
As a part of the summer squash family, zucchini not only offers delightful taste and texture to many dishes, but also carries with it many health beneﬁts. Here are eight reasons why you and should include it in your diet.
One cup of zucchini has 36 calories and 10% of the RDA of dietary ﬁber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.
The dietary ﬁber in zucchini helps lower cholesterol by attaching itself to bile acids that the liver makes from cholesterol for digesting fat. Because ﬁber binds so well with bile acid, thus crowding its ability to immediately digest fat, the liver is charged with producing more bile acid.
The liver then draws upon even more cholesterol to produce bile acid, consequently lowering the overall cholesterol level in the body. Furthermore, the high levels of vitamin C and vitamin A prevent cholesterol from oxidizing in the body's blood vessels, thus hampering the onset of atherosclerosis.
Because dietary ﬁber promotes healthy and regular bowel movements, the high amounts of ﬁber in zucchini also help prevent carcinogenic toxins from settling in the colon. Moreover, the vitamins C and A, as well as folate, found in zucchini act as powerful antioxidants that ﬁght oxidative stress that can lead to many different types of cancer.
Studies show that the phytonutrients in zucchini aid in reducing the symptoms of benign
prostatic hypertrophy (BOH), a condition in which the prostate gland enlarges and leads
to complications with urination and sexual functions in men.
Vitamins C and A not only serve the body as powerful antioxidants, but also as effective anti-inﬂammatory agents. Along with the copper found in zucchini, these vitamins deter the development of many hyper-inﬂammatory disorders, including asthma, osteoarthritis, and rheumatoid arthritis.
Heart Attack and Stroke Prevention
A one cup serving of zucchini contains over 10% of the RDA of magnesium, a mineral
proven to reduce the risk of heart attack and stroke. Zucchini also provides folate, a
vitamin needed to break down the dangerous amino acid homocysteine, which - if
levels in the body shoot up - can contribute to heart attack and stroke.
Lower Blood Pressure
Along with magnesium, the potassium found in zucchini helps lower blood pressure. If
unchecked, hypertension, or high blood pressure, can lead to arteriosclerosis (blood
vessel damage), heart attack, stoke, and many other serious medical conditions. Both
the potassium and magnesium in zucchini, however, can help alleviate the stress on the
body's circulatory system.
High in Manganese
A trace mineral and essential nutrient, manganese provides many health beneﬁts and contributes to a slew of normal physiological functions. One cup of zucchini contains 19% of the RDA of manganese, which helps the body metabolize protein and carbohydrates, participates in the production of sex hormones, and catalyzes the synthesis of fatty acids and cholesterol.
The manganese in zucchini also increases the levels of superoxide dismutase (SOD), the enzyme responsible for protecting mitochondria against oxidative stress. Finally, manganese is essential for the production of proline, and amino acid that allows collagen to form, thus allowing for healthy skin and proper wound-healing.