Why shrimp is not only delicious, but also very healthy.
KBZHU in vitamins for a portion of cooked shrimp weighing 85 grams
· Calorie content: 84
· Fat: 0.2 g
· Sodium: 94.4 mg
· Carbohydrates: 0.2 g
· Fiber: 0 g
· Sugar: 0 g
· Protein: 20.4 g
· Phosphorus: 201 mg
· Vitamin B12: 1.4 mcg
Carbohydrates
Shrimps naturally contain very few carbohydrates, less than 1 gram per serving weighing 85 g. Since shrimps are not plant foods, they do not contain fiber.
However, the cooking method and preparation affect the nutritional value. For example, shrimps cooked in breadcrumbs from flour and breadcrumbs contain more carbohydrates.
Fats
Shrimp contain less than 1 gram of fat per serving, but they are almost devoid of saturated fats associated with heart disease. Most of the fat in shrimp comes from healthy omega-3 fatty acids and polyunsaturated fats. However, cooking shrimp in butter or vegetable oil increases the overall fat content of the final dish.
Protein
You will get 20 grams of low-fat protein in a serving of 85 g of shrimp. Shrimps contain all the essential amino acids needed by the body. This is a heart-healthy way to increase protein intake without additional saturated fats.
Vitamins and minerals
Shrimp are an excellent source of vitamin B12, providing 1.4 mcg or 59% of the daily value. They are also a good source of phosphorus, providing 201 mg or 16% of the daily value, and choline, providing 69 mg or 12.5% of the daily value. Shrimps also contain calcium, iron, magnesium, potassium, zinc and selenium.
Calories
Shrimp is relatively low in calories, providing only 84 calories per serving in 85 g.
Health benefits
Shrimp is healthier than experts thought. Here are some of the health benefits you can get by eating shrimp more often.
Promotes heart health
When cooked with minimal processing, shrimp are a whole product and a low-fat source of protein. Shrimp are a good source of choline, which affects the level of homocysteine, an important marker of cardiovascular disease. Although shrimp contain cholesterol, they contain almost no saturated fat. New research shows that it is saturated fats in food, not dietary cholesterol, that increase the risk of heart disease.
Supports a healthy pregnancy
Unlike most seafood, shrimp contains almost no mercury, which makes them a safer choice for women who want to get health benefits from seafood during pregnancy. In addition, shrimp contain many key nutrients useful during pregnancy, such as iron, B12, calcium, zinc, choline and protein. Enjoy safely cooked shrimp during pregnancy.
Helps maintain weight loss
Perhaps more difficult than weight loss is the process of retaining it. Fortunately, high-protein foods such as shrimp can help. Studies show that protein affects several ways of producing the appetite hormone, which helps to avoid re-gaining lost weight. Following a diet high in protein and low in carbohydrates improves the feeling of satiety and naturally regulates food intake.
May benefit brain health
There is some evidence that choline from foods such as shrimp is beneficial for cognitive function. Although research is limited, choline is being considered in the treatment of dementia and neurological damage in stroke patients. In addition, krill oil has been shown to have a neuroprotective effect due to its content of astaxanthin and omega-3 fatty acids, which are also present in shrimp.
Strengthens bones
Shrimp contain several nutrients involved in maintaining bone health. In addition to calcium, magnesium and selenium, shrimp are primarily an excellent source of protein. The inclusion of low-fat protein sources, such as shrimp, may be particularly useful for the prevention of osteoporosis in the elderly.
Allergies
Shellfish allergies are common and usually include reactions to shrimps, lobsters, and crabs. Most people with shellfish allergies can still eat fish and shellfish (e.g. scallops and mussels). Possible symptoms of shellfish allergy are vomiting, stomach cramps, difficulty breathing, tightness in the throat, hives and dizziness.
If you suspect a shellfish allergy, talk to an allergist for an official diagnosis and treatment plan. Fighting shellfish allergies means learning how to read labels on products and avoid cross-contamination of products.
Side effects
If you are sensitive to sulfites, it is worth noting that some varieties of shrimp are sprayed with sulfites to prevent the natural reaction of discoloration of the shell. The amount of sulfite added is minimal and usually not enough to cause a reaction. Manufacturers are required to indicate the use of sulfite on the label.
Varieties
Shrimp are either farmed or caught in the wild. Some environmentalists believe that farm-raised shrimp are less nutritious and harmful.
For deliberately raised shrimp, you can choose pink shrimp caught in the wild in Oregon; black tiger shrimp imported from Kamau, Vietnam; freshwater shrimp; white shrimp, or Canadian shrimp caught in the wild. As with most foods, knowing the origin of your shrimp can help you evaluate their quality.
Shrimp can be bought raw or cooked, fresh or frozen, cooked, smoked, pickled, dried or canned.
Shrimp vary in size from "small" to "giant" (royal), but these commercial terms are not defined by any official rules.
Food storage and safety
We recommend buying shrimp only if they are frozen, chilled or laid out on a thick layer of ice that does not melt. Look for translucent and shiny shrimps that have almost no smell.
If you are buying frozen shrimp, make sure that the packaging is not torn or damaged. Avoid packages with visible ice crystals, as they could be thawed and re-frozen.
When you bring the shrimp home, put them in the refrigerator immediately and use or freeze for 2 days. Defrost frozen shrimp in the refrigerator or submerged in cold water.
To cook the shrimp safely, be sure to heat them to an internal temperature of 65 degrees Fahrenheit. The flesh should become pearly and opaque.
How to cook
Consider adding chilled boiled shrimp to salads to boost protein content and flavor. You can also fry shrimp on a skewer. Sprinkle lemon and spices on fried shrimp for flavor. Spicy herbs and seasonings (such as garlic or red pepper) add extra flavor to the shrimp.
Breading shrimp, deep frying or cooking them in dishes with creamy sauces will add extra calories and fat and reduce the benefits you can get from these low-fat seafood. Instead, choose healthier cooking methods to get the most out of your shrimp consumption.
