For those who adore shrimp but are concerned about their cholesterol, the recent findings will certainly excite you. Researchers have debunked previous misconceptions about potential risks associated with food-based cholesterol. Contrary to historical suggestions from heart specialists for patients to steer clear of shrimps due to its high-cholesterol content, contemporary recommendations have shifted.
Rich in protein, phosphorus, and vitamin B12 among other minerals , shrimps prove advantageous towards health. Thus enthusiasts can continue relishing the multitude of health benefits that come alongside eating shrimp without much apprehension.
Nutritional Values of Shrimp
The USDA gives us the following nutritional breakdown for a 3-ounce (85 grams) portion of cooked shrimp.
- Calories: 84
- Fat: 0.2g
- Sodium: 94.4mg
- Carbohydrates: 0.2g
- Fiber: 0g
- Sugars: 0g
- Protein: 20.4g
- Phosphorus: 201mg
- Vitamin B12: 1.4mcg
- Selenium: 31.8mcg
- Vitamin A: 52.1mcg
- Choline: 86.8mg
- Vitamin E: 1.4mg
- Folate: 15.1mcg
Carbohydrates
Shellfish, like shrimp, have an extremely low carbohydrate content, with less than 1 gram per 3 ounces. As seafood is not derived from plants, it lacks fiber.
However, its cooking style and service can influence the nutrition accounts. For instance, the carbohydrate and calorie content may surge if you opt for shrimp breaded in flour or breadcrumbs during preparation.
Lipids
Shrimp hold under 1 gram of fat per portion. Nonetheless, they practically lack saturated lipids that are implicated in cardiovascular diseases. The bulk of fats present in shrimp is from advantageous omega-3 fatty acids and polyunsaturated fats. Keep in mind, however, preparing shrimp with butter or oil raises the overall lipid content of the final meal.
Protein
Shrimp is packed with all the vital amino acids our body needs. It provides a terrific method to enhance your protein consumption that supports heart health without adding unnecessary saturated fats into your diet. A 3-ounce portion of shrimp delivers 20 grams of lean protein.
Nutrients in Shrimp
Shrimp serves as an outstanding source of B12 vitamin, offering 1.4mcg or just over half (59%) the recommended daily amount. Besides that, it's also a decent contributor to one's phosphorus intake, standing at 201 mg which is around 16% of what's typically required in a day and contributing choline amounting to 69 mg or about an eighth (12.5%) of daily needs. Additionally, shrimp supplies elements such as calcium, iron, magnesium potassium plus zinc and selenium.
Calorie Content
Shrimp is not a high-calorie food, offering only 84 calories in every 3-ounce portion.
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Wellness Advantages
Shrimp is considered more beneficial to health than previously assumed by professionals. Explore some of the wellness perks you may reap from consuming shrimp frequently.
Supports Cardiovascular Well-being
Shrimp, when lightly processed, retains whole-food status and offers an ample amount of protein. It's also a beneficial provider of choline, which influences homocysteine levels - a significant indicator associated with heart conditions.
While shrimp contains cholesterol, it virtually lacks any presence of saturated fat. Present-day studies indicate that it's the intake of food high in saturated fats rather than dietary cholesterol that escalates cardiovascular disease risk.
Promotes a Wholesome Pregnancy
Indulge in appropriately-prepared shrimp as a wholesome food choice during pregnancy. Contrary to the majority of seafood, shrimp have negligible amounts of mercury, thereby presenting itself as a safer alternative for women aiming to reap the nutritional advantages of seafood whilst pregnant.
In addition, shrimp delivers many crucial nutrients that are helpful during pregnancy such as iron, B12, calcium, zinc, choline and protein. These elements aid in staving off anemia and bone loss for expectant individuals while fostering tissue growth and brain development for the unborn child.
Assists in Sustaining Weight Reduction
The endeavor to preserve weight loss could be deemed tougher than the initial shedding of pounds. However, protein-rich foods such as shrimp could prove beneficial. Research points out that protein influences several appetite hormone routes, thereby making it simpler to deter rebound weight gain.
A diet plan enriched with protein boosts a feeling of fullness and aids in muscle preservation during efforts to lose weight. Conservation of muscle mass combats any possible metabolic rate decrease that might ensue from weight reduction.
Potential Advantages for Brain Wellness
Evidence suggests that choline, which can be absorbed from foods such as shrimp, may promote cognitive functions. While the studies are finite, choline is being looked at for potential uses in warding off dementia and repairing neurological damage in stroke sufferers.
Moreover, research indicates that krill oil may have a neuroprotective effect brought about by its astaxanthin and omega-3 fatty acids - both constituents also found in shrimp. These healthy fats are necessary for ensuring optimal brain wellness.
Enhances Bone Health
Shrimp contribute a variety of nutrients essential for preserving the health of bones. In addition to supplying some measures of calcium, magnesium, and selenium, shrimp serve as an outstanding protein source. Large-scale long-term studies indicate noticeable reductions in bone-break related instances associated with protein consumption.
Inclusion of a low-fat protein origin from foods such as shrimp may bring substantial benefits towards preventing osteoporosis found in elderly adults. Opting for a nutrient-rich protein choice stocked with bone-fortifying elements like calcium and magnesium magnifies these advantages.
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Allergic Reactions
Seafood allergies, particularly to crustaceans such as prawns, lobsters and crabs, are quite prevalent. However, it's noteworthy that majority of individuals with these allergies may still consume fish and particular types of shellfish like scallops and mussels. Potential symptoms of this allergy could range from nausea, abdominal pains to respiratory difficulties, constriction in the throat area, skin rashes (urticaria), and light-headedness.
If you're apprehensive about a possible sensitivity towards seafood, it would be ideal to discuss this with an allergy specialist for precise identification and strategy for dealing with it. To effectively control adverse reactions towards seafood implies gaining knowledge on understanding food components outlined in labels along with methods to prevent mixing allergens during meal preparations. Additionally your physician may suggest carrying an EpiPen (containing epinephrine) which offers rapid relief during severe bouts of allergic response.
Negative Consequences
It's worth pointing out that if you have a sulfite sensitivity, certain types of shrimp are treated with sulfites to impede the shell from undergoing a natural discolouration process. The quantity of sulfite applied is relatively small and it typically doesn't induce an allergic response. There's also an obligation for manufacturers to disclose the usage of sulfites on their product labeling.
Types
Shrimp have two primary categories: the ones that are farm-bred, and those where are caught in a natural environment. Certain eco-sympathizers argue that shrimp cultivated on farms do not match up to the nutritional benefits of their wild counterparts, and can also lead to adverse ecological effects.
In your pursuit for ethically-sourced shrimp options, you may select Wild Pink Shrimp from Oregon; Imported Black Tiger Shrimp from Ca Mau, Vietnam or those farmed based on Selva Shrimp principles; Freshwater prawns bred along America's Pacific or West coast; White shrimp produced via circular farming techniques within American inland water bodies or ponds; Lastly Canadian Spot Prawns which is native wild variety. Understanding your shrimp source can serve as an effective quality indicator.
Shrimps' purchasing form varies extensively – it could be bought raw corresponding to its fresh state or obtained frozen following preparation methods such as smoking, pickling, drying among others. It can even be accessible in canned varieties. For commercially packaged "breaded shrimps," there should ideally comprise 50% of actual shrimps while the proportion must rise to 65% for "lightly breaded" variations.
In terms of size variation across different commercial labels ranging from 'small' through 'jumbo', no competitive standardisations exist to ascertain them officially though they typically correspond with count-per-pound descriptions i.e., Large-sized versions usually encompass about between 10-20 units per each pound weight against small types touching anywhere between a wide range of hundred till five hundred pieces inside every pound load bracketing-wise. Small fish species like these tend to thrive better in colder waters than warm ones.
Preservation and Safety for Consumables
The FDA advises to purchase fresh shrimp only when it's been kept in conditions of freezing, refrigeration or presented atop an unmelting layer of dense ice. Shrimp should possess a translucent shine without any noticeable scent.
In cases where you opt for frozen shrimps, the packaging should be intact with no signs of tear or damage. Stay clear from packages visibly indicating formation of ice crystals as this suggests the product has likely undergone prior stages thawing and refreezing.
Upon acquiring your shrimps immediately get them into refrigeration and ensure usage or freezing within 48 hours. For defrosting purposes, place frozen shrimp either inside the refrigerator or soak them in cold water.
To guarantee safe consumption while cooking shrimps, make sure they are heated until reaching an internal temperature that measures 145 degrees Fahrenheit while their flesh morphs into an opaque pearly texture.
Preparation Methods
Incorporate cold, pre-cooked shrimp into your salads to lend them an increased burst of both flavor and protein. You might consider grilling these on a skewer as well. To enhance taste, sprinkle some lemon juice and your favorite seasonings on the grilled shrimp. To make it zestier, try using spicy herbs or spices like garlic or chili powder.
If you bread the shrimp before deep frying or incorporate it into recipes with rich sauces, this can unnecessarily increase the calorie and fat content while limiting its health advantages associated with lean seafood like shellfishes. Therefore, opt for healthier culinary techniques so that you get maximum benefits from your consumption of shrimps.
Sources
- Dietary cholesterol and the lack of evidence in cardiovascular disease. Nutrients. 2018;10(6).
- Vitamin B-12. USDA National Nutrient Database for Standard Reference Release 28.
- Shrimp, steamed or boiled. USDA. FoodData Central.
- Can you get jumbo benefits from eating shrimp?. Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy.
- Choline. Oregon State University. Linus Pauling Institute.
- FAQs: Nutrition during pregnancy. The American College of Obstetricians and Gynecologists.
- Zinc supplementation for improving pregnancy and infant outcome. Cochrane Database Syst Rev. 2015;2.
- Effects of a high-protein/moderate-carbohydrate diet on appetite, gut peptides, and endocannabinoids-A preview study. Nutrients. 2019;11(10).
- Neuroprotective properties of the marine carotenoid astaxanthin and omega-3 fatty acids, and perspectives for the natural combination of both in krill oil. Nutrients. 2014;6(3).
- Shellfish allergy. American College of Allergy, Asthma & Immunology.
- Shrimp. Seafood Health Facts: Making Smart Choices Balancing the Benefits and Risks of Seafood Consumption.
- Selecting and serving fresh and frozen seafood safely. U.S. Food and Drug Administration.
