7 Amazing Shrimp Benefits You Must Know + Easy Recipes

January 29, 2022 Post a Comment

Shrimp is a low-calorie seafood that is rich in nutrients. This depression-carb food contains a wide variety of vitamins, minerals, proteins, and omega-3 fatty acids. The benefits of shrimp are numerous and they range from aiding weight loss and reducing the take a chance of heart affliction to slowing downwardly premature crumbling. It is as well high in iodine, which you cannot find in many other foods. Also, shrimp contains astaxanthin (antioxidant) that helps reduce inflammation and also plays a key role in reducing the risk of several chronic diseases.

This article explores shrimp diet facts, health benefits, and how to include it in your diet. Keep reading.

What Are Shrimps?

Shrimp are decapod crustaceans (having 10 legs). Their two big chemical compound optics give them a panoramic view of the ocean. Their astaxanthin content (a potent antioxidant) is responsible for their pink and red color (1).

Opposite to popular belief, shrimps are unlike from prawns. They belong to different groups (2). They can be differentiated based on their:

Size: Shrimps are smaller than prawns.
Body: Shrimps have only ane pair of legs while prawns have three pairs of legs.
Fashion Of Reproduction: Shrimps carry fertilized eggs in their body while prawns release their eggs into the h2o.
Habitat: Shrimps are mostly marine while prawns alive in freshwater.

Their nutritional compositions, however, are very similar. They are high in protein, fat, vitamins, and minerals. Hence, you lot can substitute 1 with the other in dissimilar recipes.
Shrimps are an integral part of any seafood diet. Merely what nutrients exercise they offer? Read to know their nutritional contour.

Nutritional Profile Of Shrimps

100grams of cooked shrimp comprise (3):

Calories	99 kcal
Protein	24g
Carbohydrates	0.2g
Total lipids (Fatty)	0.28g
Potassium	259 mg
Phosphorus	237 mg
Magnesium	39 mg
Sodium	2.12 mg
Zinc	ane.64 mg
Cholesterol	189 mg

Shrimps are also a good source of iodine, selenium, and vitamins A, D, Due east, B1, B2, and B3. They also contain omega-3fatty acids similar eicosapentaenoic acrid (EPA) and docosahexaenoic acrid (DHA) (4).

Shrimps have loftier cholesterol levels, though they are lower than that of an egg. Consuming a regular nutrition containing 300 grams of shrimps was found to decrease triglyceride (fatty) levels by thirteen%. The findings conclude that moderate shrimp intake does not adversely affect the overall fat profile of the trunk. It too is found that the blazon of dietary fatty acid, and not the levels of dietary cholesterol, is the potent regulator of serum cholesterol levels (4).

Shrimps are highly beneficial due to the presence of astaxanthin, healthy fats, and minerals. We discuss their benefits in the next section.

Health Benefits Of Shrimps

1. Accept Anti-Crumbling Properties

Exposure to the sun'south UV rays produces complimentary radicals that may advance skin crumbling. Studies demonstrate that astaxanthin (a strong antioxidant present in shrimp) suppresses cell impairment caused by these free radicals. Besides, astaxanthin also stimulates the body'south antioxidant defence force mechanism (5). Shrimps also incorporate trehalose, a type of sugar that protects the skin and hair from UV damage (6). Taurine, a protein present in shrimp, besides has anti-aging properties (7).

ii. May Help Fight Inflammation

Chronic inflammation by oxidative stress can increment the risk of neurodegeneration, cancer, and pare harm. Astaxanthin, as stated, reduces oxidative stress and may help treat inflammatory skin disorders like psoriasis and atopic dermatitis (five). Besides, shrimps also contain glycosaminoglycan, a bioactive compound with anti-inflammatory properties. It reduces the influx of inflammatory cells to the injury site significantly (eight). They also contain an anti-inflammatory peptide (a curt chain of amino acids) called shrimp anti-lipopolysaccharide gene (SALF). Information technology is a potential drug candidate for treating urethral, vaginal, cervical, and pelvic inflammatory diseases (ix).

iii. May Ameliorate Gastrointestinal Health

Astaxanthin shows antimicrobial activity against H. pylori, a type of bacteria that causes breadbasket infections (10). The pathogen damages the tum and abdominal tissue. In rats, oral administration of astaxanthin was too found to protect against ethanol-induced gastric lesions (injuries) (11).

iv. May Raise Brain Functioning

Numerous blood vessels run through the brain. These send and consume oxygen for the encephalon to work. However, the blood vessels of the brain contain relatively fewer antioxidants and are decumbent to oxidative damage.

Evidence suggests that astaxanthin enhances the stability of the cells and mitochondrial membranes. It may also protect against oxidative stress-associated neurodegeneration, similar Parkinson's illness (12). A report besides validates the use of astaxanthin as an adjuvant therapy against Alzheimer'due south disease (thirteen).

5. May Promote Eye Health

Astaxanthin, a carotenoid with antioxidant properties, may be useful in treating atherosclerotic cardiovascular affliction (thickening of arteries). It inhibits the oxidation of low-density lipoprotein and may help prevent plaque buildup in the arteries (14). As well, shrimps are rich in omega-3 fatty acids that assist lower the heart disease chance significantly. Moreover, intake of EPA and DHA — both omega-3 fatty acids — was associated with 15% and xviii% lower CVD mortality in men and women, respectively (15).

6. May Promote Weight Loss

Shrimps are depression in calories and have no carbs. Their zinc content may besides heave leptin levels in the trunk and help avert overeating. Leptin is a hormone that regulates the storage and utilise of fatty and energy throughout the body (sixteen). Shrimps are also rich in iodine. Iodine, through its interaction with the thyroid gland, may assist regulate torso weight by playing an important role in the body'due south metabolism (17).

seven. May Protect Your Vision

AMD (age-related macular degeneration) is the leading cause of severe vision loss among those over 60 years old. Shrimp heparinoid has anti-angiogenic (preventing the formation of new blood vessels), anti-inflammatory, and anticoagulant (blood thinner) properties. It may help care for neovascular AMD and other angioproliferative (conditions involving rapid blood vessel growth) diseases (18).

You can add shrimp to your diet in many means. We have rounded upward a few succulent shrimp recipes for you to endeavour at dwelling. Have a look!

How To Add Shrimps To Your Diet?

1. Shrimp Scampi

What Yous Need

500g shrimp (peeled and deveined)
250g angel hair pasta
4 cloves garlic (minced)
1 cup dry white wine
three/iv cup parmesan cheese (grated)
ane/ii loving cup butter
1 tablespoon fresh parsley (chopped)
1/4 teaspoon black pepper (ground)
2 tablespoons salt
Water, as needed

How To Prepare

Boil salted water in a large pot. Add together pasta and cook until al dente. Discard h2o.
Melt butter in a pot over medium heat, and add shrimp and garlic. Stir continuously for 3 to 5 minutes.
Add vino and pepper. Let it boil for 30 seconds while constantly stirring.
Mix shrimp and pasta in a basin. Garnish with cheese and parsley.

ii. Garlic Shrimp

What Y'all Need

500g shrimp (peeled and deveined)
i½ tablespoon olive oil
half dozen cloves garlic (minced)
three tablespoons lemon juice
1½ tablespoon butter
i tablespoon caper brine
ane/3 cup fresh parsley (chopped)
1/4 teaspoon carmine pepper flakes
Table salt, equally needed
Water, as needed

How To Prepare

Heat olive oil in a heavy skillet until it begins to smoke. Spread the shrimp evenly in a unmarried layer and cook for a infinitesimal without stirring.
Add salt. Simmer for a infinitesimal until the shrimp turns pinkish.
Add garlic and red pepper flakes. Stir and cook for a infinitesimal.
Add lemon juice, caper brine, butter, and half of the parsley.
Melt for nigh a minute or until the butter is melted and the sauce is thick.
Add 1 teaspoon of h2o if the butter sauce turns too thick. Transfer shrimp to a bowl and continue cooking the sauce for two minutes. Add common salt to taste.
Add together the pan sauce to the shrimp and drizzle the remaining parsley over it. Serve!

iii. Cajun Shrimp

What You lot Need

500g shrimp (peeled and deveined)
one tablespoon olive oil
1/4 teaspoon garlic powder
1 teaspoon paprika
three/four teaspoon dried thyme
3/4 teaspoon dried oregano
i/four teaspoon salt
one/four teaspoon black pepper, ground
1/4 teaspoon cayenne pepper

How To Prepare

Mix the paprika, thyme, oregano, garlic pulverisation, common salt, pepper, and cayenne pepper in a sealable plastic purse.
Toss shrimp in the pocketbook and milkshake.
Heat oil in a large non-stick skillet over medium-high flame
Add in the mixture and gently stir shrimp for almost 4 minutes until it is bright pink.

Unfortunately, this tasty treat is not for everyone. Shrimps may cause adverse effects in some.

Possible Side Effects

1. May Crusade Allergic Reactions

Tropomyosin, the muscle protein of shrimp, is said to crusade allergic reactions in many. Itching in the mouth and throat and swelling of lips are the most common symptoms (19).

Shellfish allergy affects up to 10.3% of the general population. Nigh 2 percent of the xiv,949 Americans studied reported shellfish allergy. Information technology was more than common amid adults (ii.5%) than children (0.5%). Shellfish nutrient allergies (0.9%) led the list of nutrient allergies, followed past that of peanuts (0.v%), according to a research based on the electronic health records (EHR) in the The states (xix).

2. May Be Contaminated With Heavy Metals

Shrimps are bottom feeders and are susceptible to accumulating heavy metals if their surrounding environment is polluted. Every bit a result, concerns have been raised almost the levels of mercury and other heavy metals, like cadmium, in shrimp.

Notwithstanding, most shrimps we eat are raised on farms where their nutrition and habitats are constantly monitored. Hence, the chances of mercury contamination in shrimps are depression. Nevertheless, balance your shrimp intake to stay on the safe side.

Final Words

The low-carb and high-protein content makes shrimps an platonic nutrient. They are also rich in omega-iii fat acids. Also, the astaxanthin (an antioxidant) in shrimps helps promote centre and brain health. Consuming shrimps regularly may lower blood triglyceride levels and potentially promote weight loss. Moreover, shrimps reduce oxidative stress and irksome down UV-induced skin damage. But be wary of shrimp allergies. Consult your dr. if you feel any symptoms.

Frequently Asked Questions

Are shrimps healthier than chicken?

Shrimps have fewer calories and carbs than craven. Chicken chest has high potassium levels while shrimps are rich in calcium. Besides, chicken is rich in niacin and vitamin B6 while shrimps accept more folate and vitamin B12. Both foods have their unique advantages.

How much shrimp is as well much to your trunk?

Taking more than than 300g of shrimp per day is considered excess.

References:

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Astaxanthin for the Food Manufacture
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Crustaceans shrimp cooked
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Shrimp as health food – Advisory fact sheet
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Astaxanthin in Pare Wellness Repair and Disease: A Comprehensive Review
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Trehalose against UVB-induced pare photoaging by suppressing MMP expression and enhancing procollagen I synthesis in HaCaT cells
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Potential Anti-aging Part of Taurine via Proper Protein Folding: A Written report from Taurine Transporter Knockout Mouse
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Anti-inflammatory properties of a heparin-like glycosaminoglycan with reduced anti-coagulant activity isolated from a marine shrimp
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Shrimp anti-lipopolysaccharide factor (SALF) an antimicrobial peptide inhibits proinflammatory cytokine expressions through the MAPK and NF-κB pathways in LPS-induced HeLa cells
https://www.sciencedirect.com/science/article/abs/pii/S0196978112004615
Treatment of H. pylori infected mice with antioxidant astaxanthin reduces gastric inflammation bacterial load and modulates cytokine release by splenocytes
https://www.sciencedirect.com/science/commodity/abs/pii/S0165247899001455
Suppressive Effect of Astaxanthin Isolated from the Xanthophyllomycesdendrorhous Mutant on Ethanol-Induced Gastric Mucosal Injury in Rats
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The Neuroprotective Effects of Astaxanthin: Therapeutic Targets and Clinical Perspective
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On the Neuroprotective Role of Astaxanthin: New Perspectives?
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Astaxanthin: A Potential Therapeutic Amanuensis in Cardiovascular Affliction
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In Answer–Impact of a High-Shrimp Diet on Cardiovascular Adventure
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Leptin and zinc relation: In regulation of food intake and amnesty
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Affiliate xiii – Iodine and Adipocytokines: Cellular Aspects
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A heparin mimetic isolated from a marine shrimp suppresses neovascularization
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Overcoming Shellfish Allergy: How Far Have We Come?
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