Shrimp is a widely consumed and nutrient-rich seafood. A serving of approximately 85 g of shrimp offers a substantial nutritional profile, including:
Calories: 84,2
Protein: 20,4 g
Iron: 0,433 mg
Phosphorus: 201 mg
Potassium: 220 mg
Zinc: 1,39 mg
Magnesium: 33,2 mg
Sodium: 94,4 mg
Beyond these, shrimp provides significant amounts of iodine, a crucial mineral often deficient in many diets, essential for thyroid function and brain health. It is also a good source of omega-3 fatty acids. Additionally, the selenium in shrimp helps create antioxidant enzymes, protecting cells from damage, while vitamin B12 is vital for nerve function and red blood cell production.
**May reduce risk of early death**
Consuming shrimp may contribute to a reduced risk of premature mortality. Approximately 10 medium-sized shrimp, whether steamed or boiled, provide almost 9 g of protein. Protein is a fundamental building block for every cell in the body, playing a key role in tissue construction and repair. Substituting some animal protein sources, particularly red and processed meats, with seafood like shrimp can help lower the risk of death from various causes.
**Provides antioxidants**
Shrimp is a source of astaxanthin, a powerful carotenoid antioxidant. When consumed, astaxanthin helps protect cells from inflammation by neutralizing free radicals, which are molecules that can cause cellular damage. This action supports the prevention of chronic diseases such as heart disease and cancer. Furthermore, the anti-inflammatory properties of astaxanthin may help prevent brain cell damage, which can lead to memory loss and neurodegenerative conditions like Alzheimer's disease.
**Low mercury content**
High levels of mercury in food can damage the nervous system, making the choice of low-mercury options important. Shrimp is categorized as a seafood with low mercury levels. Experts recommend consuming about two shrimp meals per week, totaling 240 g, to safely gain its health benefits.
**May reduce risk of cardiovascular disease**
While seafood, particularly crustaceans, can be high in cholesterol—with shrimp containing 59,8 mg per 28 g cooked serving, according to the US Department of Agriculture (USDA), compared to 41,4 mg in lobster and 29,8 mg in crab—it is notably low in saturated fat, a factor that increases heart disease risk. Moreover, seafood like shrimp is rich in essential vitamins and minerals such as protein and calcium, and especially omega-3 fatty acids. These fatty acids are beneficial for heart, brain, and overall health, particularly for individuals with high blood lipid levels.
**Supports fetal development**
Consuming appropriate amounts of seafood during pregnancy, around 120 g per week, supports healthy fetal brain development. Shrimp provides iodine, which is crucial for neurological development. Approximately 85 g of cooked shrimp supplies 13 mcg of iodine, accounting for 9% of the daily recommended intake.
**Boosts immunity**
Shrimp contains zinc and vitamin E, two vital nutrients that enhance immune function, aid in wound healing, and protect cells from oxidative damage.
**Important considerations**
Seafood is one of the nine most common food allergens, alongside fish, peanuts, eggs, tree nuts, wheat, sesame, cow's milk, and soy. The primary allergen in shrimp is tropomyosin, a protein found in many types of seafood. Other proteins in shrimp, such as arginine kinase and hemocyanin, can also trigger allergic reactions. Symptoms of a shrimp allergy can include throat tingling or burning, digestive upset, difficulty breathing, and skin reactions. Severe cases can lead to anaphylaxis, a dangerous and sudden reaction that carries risks of seizures, loss of consciousness, and even death if not promptly treated. Individuals with a shrimp allergy must completely avoid consuming shrimp.
Bao Bao (According to WebMD, Healthline)
