Should Children and Older Adults Eat Tilapia Regularly?

Tilapia is one of the most commonly consumed fish worldwide, known for its mild flavor, affordability, and versatility in cooking. But when it comes to sensitive groups—such as children and older adults—parents and caregivers often wonder: is tilapia a safe and healthy choice for frequent consumption?

Nutritional Benefits of Tilapia

A 100-gram serving of cooked tilapia provides about 26 grams of protein with only 128 calories and minimal fat. This makes it an excellent lean protein option for both children and older adults, who often require nutrient-dense foods without excess calories.

Tilapia is also a good source of:

• Vitamin B12, crucial for brain development in children and cognitive health in seniors.
• Selenium, an antioxidant that supports immunity and thyroid function.
• Phosphorus, which helps maintain strong bones and teeth.

Because of its soft texture and mild taste, tilapia is easy to prepare in child-friendly meals or as part of a light diet for elderly individuals who may have difficulty chewing or digesting heavier foods.

Concerns About Omega-3 and Omega-6 Balance

One limitation of tilapia is its relatively low content of omega-3 fatty acids, compared to fish like salmon or sardines. Omega-3s are essential for brain development in children and cardiovascular health in older adults. Tilapia, however, contains more omega-6 fatty acids. While omega-6 is not inherently harmful, consuming too much without balancing it with omega-3s may contribute to inflammation in the body.