Why you need to include octopus in your diet.
Due to the high protein content and many essential vitamins and minerals, more and more people are adding octopuses to their menu. Here's a look at the nutrition, health benefits and uses of octopus.Nutritional value of octopuses
This delicacy is high in protein, low in fat and contains many essential vitamins and minerals necessary for good health.
Calories: 163
Fat: 2 g
Sodium: 711 mg
Carbohydrates: 4 g
Protein: 30 g
Cholesterol: 95 mg
Calcium: 106 mg
Iron: 9.48 mg
Zinc: 3.34 mg
Selenium: 89 mcg
Vitamin B12: 35.8 mcg
Carbohydrates
Although it is not a significant source of carbohydrates, a 100-gram serving of steamed octopus contains 4 grams of carbohydrates. It does not contain fiber or sugar.
Fats
Octopus contains 2 grams of total fat per serving. This total fat consists of 0.45 g saturated fat, 0.322 g monounsaturated fat and 0.474 g polyunsaturated fat.
Most of the fat in shellfish comes from unsaturated fats. These types of fats can help lower cholesterol and improve health if they are part of a balanced diet plan.
A 100-gram serving of octopus contains 95 milligrams of cholesterol. For most people, it is not cholesterol in food that increases cholesterol levels in the blood, but saturated fats.
Protein
With 30 grams of protein in a 100-gram serving, steamed octopus is an excellent source of this essential nutrient.
Vitamins and minerals
Octopus contains many essential vitamins and minerals, providing more than 20% of the daily value of iron, zinc, selenium and vitamin B12. It is also a source of calcium, phosphorus, potassium and magnesium.
Depending on the cooking methods, octopus may contain a large amount of sodium.
Calories
Octopus contains 163 calories in a 100-gram serving. About 88% of the calories in shellfish are protein, and the rest are fats and carbohydrates.
Health benefits
Octopus is a nutrient—rich food that has a number of advantages when included in a balanced nutrition plan.
Promotes heart health
Omega-3 fatty acids are essential fats that your body uses to create cell membranes and hormones that control blood clotting, blood pressure and inflammation. Including fish and seafood rich in omega-3 fatty acids in your diet plan can improve heart health and reduce the risk of heart disease if they are part of a healthy balanced diet.
A 100-gram serving of steamed octopus contains 0.38 grams of omega-3 fatty acids in the form of EPA and DHA, which is more than 20% of the recommended amount.
Supports immune function
Your immune system depends on a number of essential nutrients to function effectively, including some nutrients in octopus such as protein, zinc, selenium and vitamin B12. No food provides everything your body needs, but octopus can provide you with many of the nutrients you need to support your immune system, combined with other nutrient-rich foods, enough sleep, and other healthy lifestyle factors such as stress management.
Allergies
An octopus is a type of mollusk. If you are allergic to shellfish, you need to avoid eating octopus. Shellfish allergy is one of the most common food allergies.
Although it is most often diagnosed in adults, shellfish allergy also occurs in children.
Storage and security
When buying fresh octopus, look for it only in the refrigerator or on an ice pillow, making sure that it does not have a fishy smell. Keep the octopus in the refrigerator and cook it for 2 days.
You can store frozen octopuses in the freezer for up to 3 months. Defrost in the refrigerator overnight before cooking.
How to cook
Without proper preparation, the octopus may be too tough to eat. If possible, buy a pre-cleaned octopus so as not to remove inedible parts.
Boiling an octopus in a pot of water makes its meat tender. Add the octopus, salt, pepper and one fresh lemon cut in half to a saucepan and fill with water. Cook under a lid over medium heat until it boils, then reduce the heat and cook for 30-90 minutes.
After softening, fry the octopus quickly so that it browns. Brush with olive oil and serve with lemon slices. Or use octopus to make seafood stew. Marinating after cooking can add more flavor to your dish.
