Shrimp are valued not only for their taste. Shrimp has numerous properties and nutritional benefits while being low in calories. Shrimps have a positive effect on the nervous and cardiovascular systems. They have anti-inflammatory, anti-cancer and anti-aging properties. Check why it is still worth eating shrimp.

Prawnsare one of the most popular shellfish in the kitchen. There are different types of prawns. Due to the color, gray, pink and red prawns are distinguished. Due to their size, tiger and cocktail prawns are distinguished. However, their properties and nutritional values ​​are very similar.

Shrimp - properties. Are the prawns he althy?

  • prawns as a source of protein

100 g of shrimp provides almost 14 g of wholesome protein, so they can be successfully eaten as a substitute for red meat and poultry.

  • prawns are a treasure trove of polyunsaturated fatty acids

Another advantage of shrimps is the relatively high content of polyunsaturated fatty acids (0.295 g / 100 g), which have a beneficial effect on the cardiovascular system: they regulate the work of the arteries and prevent blood clots.

Shrimps are also a source of cholesterol (126 mg / 100 g of product). However, shrimp, although they contain cholesterol, are safe for people with high blood cholesterol levels.

They contain large amounts of omega-3 acids, which neutralize its harmful effects. In addition, shrimp is low in saturated fat and rich in vitamins and minerals. As a result, they have a positive effect on the functioning of the circulatory system.

In addition, the ratio of omega-3 to omega-6 in shrimp is normal, which is associated with a lower risk of type 2 diabetes, obesity and high blood pressure.

Shrimp is a low-calorie product - 100 g of shrimp provides 71 kcal. So they are recommended for people who are slimming.

  • Shrimp as a source of carotenoid

Shrimps have anti-inflammatory properties thanks to the carotenoid astaxanthin. Astaxanthin may be beneficial to the nervous system and the muscular system, and may reduce the risk of colon cancer and diabetes.

However, the amount of this dye inshrimp can vary, depending on how the crustaceans are fed. It is important that the shrimp get their astaxanthin from natural sources: marine algae and zooplankton.

  • Shrimp - a we alth of vitamins and minerals

Shrimps contain significant amounts of vitamin B12, vitamin B6, niacin and vitamin E. They are also a source of selenium, which improves the body's immunity, and is involved in the detoxification of compounds harmful to the body.

The shrimp also contains copper, the function of which in the body is related to the action of superoxide dismutase, which prevents oxidative stress.

Unfortunately, the prawns are also high in sodium.

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Worth knowing

Shrimps - nutritional values, calories (per 100 g)

Energy - 71.0 kcal
Protein - 13.61 g
Fat - 1.01 g

- saturated fat - 0.261 g
- monounsaturated fat - 0.181 g
- polyunsaturated fat - 0.295 g
including omega-3 0.076 g (DHA 0.070 g)

Cholesterol 126.0 mg

Minerals

Potassium - 133.0 mg (4% of the RDA for an adult)
Sodium - 566.0 mg (38%)
Calcium - 54.0 mg (5% )
Phosphorus - 244.0 mg (35%)
Iron - 0.21 mg (2%)
Magnesium - 22.0 mg (6%)
Zinc - 0.97 mg (9%)
Copper - 0.182 mg (20%)
Selenium - 29.6 µg (54%)

Vitamins

Vitamin B1 - 0.02 mg (2%)
Vitamin B2 - 0.015 mg (1%)
Niacin - 1.778 mg (11%)
Vitamin B6 - 0.161 mg (13%)
Folates - 19.0 µg (5%)
Vitamin B12 - 1.11 µg (46%)
Vitamin A - 54.0 µg (6%)
Vitamin E - 1.32 mg (12%)
Vitamin D - 0.1 µg (0.7%)
Vitamin K - 0.3 µg (0.5%)

Nutritional Value: USDA National Nutrient Database for Standard Reference,% Daily Recommended Intake, based on the NUTR Nutrition Standards, 2022

Shrimp - why is it worth eating shrimp?

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Shrimps - contraindications

Shrimps are crustaceans and therefore are foods that can cause food allergies. Some allergenic reactions can be a reaction to sulfites, which are used to ensure shelf life.

Shrimps contain moderate amounts of purines, which are not dangerous for he althy people. However, they should be limited by people with gout, in whom too much shrimp may be associated with an exacerbation of the disease.

Like most fish and seafood, shrimp may contain traces of mercury, which high concentrations are harmful to the fetus. Therefore, they are not recommended for pregnant women.

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Shrimp - how to choose and store?

Fresh prawns should be firm and their meat should stick to the shell. There should be no black spots on the shell and its color may not be yellow. Good quality prawns should have a slightly sea scent.

It's good to know that half of the shrimp available on the markets are farmed and their quality may vary. The conditions of some farms are similar to those in the natural environment: open systems and feeds consisting of natural ingredients. As a result, some farmed shrimp may be safer than those caught naturally, which may come from contaminated habitats.

Buy your prawns from a trusted source. Shrimp that is labeled "sustainably farmed" or "MSC certified" is a better choice.

Fresh shrimps can be stored refrigerated for a maximum of 2 days, but it is best to eat them on the day of purchase. In contrast, frozen shrimps can be stored for up to several weeks. Shrimps should be thawed in cold water or in a refrigerator to reduce the risk of drying out and contamination.

Shrimps - how to peel shrimps?

Before peeling the prawns, rinse them under running water. If they have a head, cut it off.

There are three ways to peel shrimp:

  • using hands
  • with kitchen scissors
  • using a platter fork with two teeth

When peeling prawns by hand, get rid of the legs first. Then you have to tear open the shell with your thumbs, grasping it underneath where it is soft. Finally, remove the shell.

When peeling the prawns with a knife, put the tip of the knife between the shell and the prawn and cut it lengthwise all the way to the tail. Then, cut off the shell from the body. As with manual peeling, we get rid of the tail.

Peeling the prawns tooWhen using a fork, start by placing one fork tooth in a dark place in the vein. Holding the shrimp firmly, the teeth are pressed into the vein. Then the shrimp will begin to straighten - the pressure will roll the shell down to the tail.

Shrimps just below the surface have a dark vein, which is the digestive tract of these crustaceans. Eating shrimp with a vein is not dangerous, but veinless shrimp looks more aesthetic. To remove it, gently cut the back of the shrimp and take it out with the tip of a knife.

Shrimp - how much to cook? How to prepare them?

There are many ideas for shrimp dishes. Shrimps can be baked, boiled, grilled and fried in butter or oil, served in a butter or cream sauce.

How many prawns are cooked? After bringing to the boil and cook properly: frozen prawns 1-2 minutes, fresh prawns 2-3 minutes.

Baked, boiled and grilled shrimps seasoned with garlic and herbs will be he althier. They can be served as a main course, but also with noodles, rice, baguette and fresh vegetable salad.

Shrimp - shrimp recipe in white wine

Source: x-news.pl/Kocham Gotować

About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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