Shellfish are packed with essential nutrients that play a vital role in maintaining overall well-being, particularly for the cardiovascular system and cognitive function. These nutrient-dense options provide high-quality protein, omega-3 fatty acids, and a range of vitamins and minerals crucial for a healthy body.

Oysters

According to Verywell Health, oysters are rich in zinc, a mineral essential for immune system function, wound healing, and brain activity. They also provide abundant omega-3 fatty acids, specifically EPA and DHA, which help reduce inflammation, protect blood vessels, and maintain nerve function.

Oysters are also high in vitamin B12, vital for red blood cell production. Prolonged vitamin B12 deficiency can lead to anemia, affecting memory and concentration. For safety, it is advisable to prioritize steamed or grilled oysters over raw consumption, especially for pregnant women, the elderly, and individuals with compromised immune systems.

Clams

Clams are rich in vitamin B12, iron, zinc, and selenium. Iron aids in oxygen transport to the brain and other organs, while selenium acts as an antioxidant, protecting cells from free radical damage. Consequently, clams may lower the risk of chronic diseases, including cardiovascular disease. Clams are also low in saturated fat, making them suitable for individuals managing cholesterol or maintaining weight.

Scallops

Scallops are rich in protein and low in fat, making them suitable for individuals aiming to maintain muscle mass or manage weight. They also provide vitamin B12, zinc, and omega-3, nutrients that support cardiovascular health, brain function, and immune system strength. To preserve their nutritional value, it is recommended to steam or grill scallops with minimal oil.

Shrimp are rich in nutrients beneficial for brain and heart health. Photo: Bui Thuy

Shrimp

Shrimp provide high-quality protein, vitamin B12, selenium, and omega-3. Omega-3 helps reduce inflammation, can control triglycerides, protects blood vessels, and maintains heart function. Vitamin B12 safeguards the nervous system and participates in red blood cell formation, while selenium reduces oxidative stress, limiting cell damage. Despite containing cholesterol, shrimp is low in saturated fat, making it a healthy choice when prepared by steaming, boiling, or grilling.

Crab

Crab is rich in lean protein, B vitamins, copper, phosphorus, and selenium. Copper participates in red blood cell production and energy metabolism, while selenium aids in antioxidant defense, protecting cells from damage. Although not as rich in omega-3 as fatty fish, crab still contributes to cardiovascular health.

When choosing shellfish, select fresh options from reputable sources and cook them thoroughly to minimize the risk of food poisoning. Incorporating crab with green vegetables, whole grains, and fiber-rich foods can create a more balanced meal. Adults should consume shellfish two to three times per week, varying the types to ensure a comprehensive intake of nutrients.

By Le Nguyen (compiled)