Introduction:
Shrimp fish is known as a great source of protein. Also, they can provide a range of essential nutrients, ranging mainly from phosphorus to vitamin B12. Many nutrition myths exist that they may not be good for the heart because of their saturated fat content, however, these myths have been busted through current nutrition research. Furthermore, more current research states this is a heart-healthy food rich in protein content. One can include it in the diet without adding any extra saturated fats (when it is cooked the right way).
What Are the Nutritional Contents of Shrimp?
The nutrition information for approximately a 3-ounce or around 85-gram serving of cooked shrimp as provided by the USDA (United States Department of Agriculture) is as follows:
-
Vitamin B12: 4.9384e-8 ounces.
-
Selenium: 1.12171e-6 ounces.
-
Vitamin A: 1.8377e-6 ounces
-
Choline: 0.003 ounces.
-
Vitamin E: 0.001 ounces.
-
Fat: 0.007 ounces.
-
Sodium: 0.003 ounces.
-
Carbohydrates: 0.007 ounces
-
Fiber: 0 gram.
-
Sugars: 0 gram.
-
Protein: 0.705 ounces.
-
Phosphorus: 0.007 ounces.
-
Folate: 5.2911e-7 ounces.
-
Total Calories: 84 kilocalories.
Shrimp is known to be a naturally low source of carbohydrates, with hardly under 0.035 ounces in a 3-ounce serving. However, they cannot be considered good sources for boosting bodily energy or endurance due to their extremely low carb content. Also, they do not contain any fiber, which is considered unhealthy by many individuals. This is not true because shrimp (though not a part of a plant-based diet and lacks fiber) is extremely rich in lean proteins.
Shrimp contains less than 0.035 ounces of fat in a single serving. However, these fish are completely free from saturated fats, and the only fats they possess are heart-healthy or cardioprotective omega-3 fatty acids and polyunsaturated fats. Cooking the shrimp in butter or oil can again increase the overall fat or saturated content associated with the final dish or recipe. It is best to cook shrimp only with heart-healthy unsaturated oil and avoid all saturated fats.
One may gain a whopping 0.705 ounces of lean protein from a 3-ounce serving of shrimp. This makes it an excellent macronutrient source. Shrimp is a rich source of vitamin B12, contributing approximately 59 percent of the daily value (DV) needed. These fish are a good source of phosphorus, providing up to nearly 0.007 ounces or 16 percent of the DV (daily value) needed. They also contribute to around 12.5 percent of the DV of choline needed (0.002 ounce) for our body. They can also be a source of small amounts of potassium, calcium, iron, magnesium, zinc, and selenium. These fish provide a mere 84 calories from a 3-ounce serving. It is better to opt for shrimp that are prepared with minimal processing, as these foods can be good lean sources of animal protein.
What Are the Health Benefits of Shrimp?
-
Aids in Healthy Pregnancy: According to current nutrition evidence, when shrimp are prepared healthily without adding any refined oil or saturated fats, they can be a nutritious choice for pregnant women as well. This is in contrast to most seafood that are not recommended usually by nutrition experts in pregnancy because these fish contain zero mercury making it a very safe option for pregnancy diet. The shrimp usually provides excellent vital nutrients that are needed for fetal growth and development. It is enriched in micronutrients, iron, vitamin B12, calcium, zinc, choline, and protein. This can naturally help in the prevention of anemia in pregnancy. Current research also indicates that bone loss can be prevented in pregnant individuals due to its consumption. Also, it aids in healthy neural tissue development or the brain formation of the growing fetus.
-
Neurologic Health: Krill oil, which is extracted from shrimp has been demonstrated by research to as a neuroprotective effect due to the presence of compounds like astaxanthin and omega-3 fatty acids. As known, consuming healthy fats is essential for boosting neurocognitive health.
-
Prevents Risk of Bone Fractures: Shrimp is known to offer a broad range of nutrients involved in improving bone health. Apart from providing calcium, magnesium, and selenium shrimp are great protein sources as elaborated earlier. They can contribute to reduced risk of bone fractures as per major scientific research and prospective studies.
What Are the Possible Allergic Reactions?
Shellfish allergies are the most common allergies for many individuals. Individuals who have a history of seafood allergies or allergies specifically to lobster and crab may also face a shrimp allergy. If someone notices any possible signs of allergy after consuming shrimp, like vomiting, nausea, abdominal cramps, difficult breathing, tightness in the throat, skin hives, or even dizziness, then they should immediately report the condition to their professional healthcare provider or allergist.
How to Store Shrimp?
Shrimp can be easily purchased either in its raw or cooked forms or in its fresh or frozen forms across the globe. Usually, they can be prepared and available commercially either in smoked, pickled, dried, or canned varieties. Look out for shrimp that appear translucent and are shiny without any odor or they will be spoilt. In case someone is purchasing frozen shrimp, ensure that the package is not damaged or does not have any visible crystals of ice. This would indicate the fish have been either thawed or refrozen. To safely cook shrimp, always heat or cook firstly to an internal temperature of 145 degrees Fahrenheit, as recommended by nutrition experts, till its flesh turns opaque and pearly in appearance. One can add cooked shrimp to salads or grill them easily. One can enjoy the savory flavor with the benefits of proteins with a dash of a drizzle of lemon and spices. One can always use some garlic or other spicy herbs and seasonings like red peppers to give it a more fiery flavor.
What Is the Cooking Method for Shrimp?
Remember not to bread shrimp or deep fry them in creamy sauces, as this would diminish their nutrition content with extra calories and saturated fats. It is important to note that the cooking method or preparation one chooses for shrimp determines the extent to which one can avail of its nutritional benefits. Shrimp that has been cooked and breaded, such as with flour, breadcrumbs, or fried, would hamper its protein content and provide more empty calories.
Conclusion:
Shrimp may be comprised of all the essential amino acids that are required for healthy protein metabolism and muscle synthesis in the body. Shrimp is also extremely low in calories and can be included in any low-calorie or healthy weight-loss diet.
