Tilapia

Listed as a source of vitamin D (144 IU per fillet raw, 36% DV) and omega-3 (0.1 g EPA/DHA per 75 g cooked)

Why It Matters for Longevity

Listed as a source of vitamin D (144 IU per fillet raw, 36% DV) and omega-3 (0.1 g EPA/DHA per 75 g cooked) White fish providing modest vitamin D and omega-3. Tilapia has a high omega-6 to omega-3 ratio (11:1); consumption without balancing with high omega-3 fish may promote rather than reduce inflammation (PubMed) Tilapia provides complete lean protein and vitamin D; low mercury makes it safe but low EPA/DHA means it should not replace oily fish as the primary fish source (PubMed)

How to Use It

Pairs well with lemon, olive oil, vegetables. Use as a fish in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Synergies

• Sardines (complement): Tilapia is low in omega-3; pairing weeks with sardines balances omega-3 intake in varied fish rotation - Olive Oil (synergy): Cooking tilapia in olive oil adds MUFA and improves vitamin D absorption - Vegetables (complement): Neutral flavor of tilapia pairs well with bold vegetable preparations; standard Longevity Diet dinner combination

Flavor Profile

Taste: mild, neutral, slightly sweet. Aroma: mild, neutral. Texture: flaky, lean, tender. Category: white fish.

The Science

• PubMed: Tilapia has a high omega-6 to omega-3 ratio (11:1); consumption without balancing with high omega-3 fish may promote rather than reduce inflammation - PubMed: Tilapia provides complete lean protein and vitamin D; low mercury makes it safe but low EPA/DHA means it should not replace oily fish as the primary fish source - Book claim (medium confidence): Listed as a source of vitamin D (144 IU per fillet raw, 36% DV) and omega-3 (0.1 g EPA/DHA per 75 g cooked)

Key Nutrients