This article explores shrimp nutrition facts, health benefits, and how to incorporate it in your diet. Keep reading. Contrary to popular belief, shrimps are different 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 one pair of legs, while prawns have three pairs. Mode Of Reproduction: Shrimps carry fertilized eggs in their body, while prawns release their eggs into the water. Habitat: Shrimps are mostly marine, while prawns live in freshwater.
Their nutritional compositions, however, are very similar. They are both high in protein, vitamins, and minerals. Hence, you can substitute one with the other in different recipes. Shrimps are an integral part of any seafood diet. But what nutrients do they offer? Read on to know their nutritional profile and what 100 grams (about 3.5 ounces) of cooked shrimp contains (3): Shrimps are also a good source of iodine, selenium, and vitamins A, D, E, B1, B2, and B3. They also contain omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (4). Shrimps have high cholesterol levels, though they are lower than the total amount found in an egg. Conversely, consuming a regular diet containing 300 grams of shrimps was found to decrease triglyceride (fat) levels by 13%. The findings conclude that moderate shrimp intake does not adversely affect the overall fat profile of the body and the type of dietary fatty acid, 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 antioxidant, healthy fats, and minerals. We discuss their benefits in the next section.
Health Benefits Of Shrimps
1. Have Anti-Aging And Skin And Hair Protective Properties
Exposure to the sun’s UV rays produces free radicals that can accelerate skin aging. Studies demonstrate that astaxanthin (a strong antioxidant present in shrimp) suppresses cell damage caused by these free radicals. Furthermore, astaxanthin also stimulates the body’s antioxidant defense mechanism (5). Shrimps also contain trehalose, a type of sugar that protects the skin and hair from UV damage (6). Taurine, a protein present in shrimp, also has anti-aging properties (7).
2. May Help Fight Inflammation
Chronic inflammation by oxidative stress can increase the risk of neurodegeneration, cancer, and skin damage. Astaxanthin, as stated, reduces oxidative stress and may help treat inflammatory skin disorders like psoriasis and atopic dermatitis (5). Glycosaminoglycan, a bioactive compound found in shrimp, has anti-inflammatory properties and helps significantly reduce the influx of inflammatory cells to the injury site (8). They also contain an anti-inflammatory peptide (a short chain of amino acids) called shrimp anti-lipopolysaccharide factor (SALF), which is used as a drug to potentially treat urethral, vaginal, cervical, and pelvic inflammatory diseases (9).
3. May Improve Gastrointestinal Health
The astaxanthin found in shrimp shows antimicrobial activity against H. pylori, a type of bacteria that causes stomach infections (10). The pathogen can damage the stomach and intestinal tissue. This was shown in rats, where oral administration of astaxanthin was found to protect against ethanol-induced gastric lesions (injuries) (11).
4. May Enhance Brain Function
Numerous blood vessels run through the brain and help transport and consume oxygen for the brain to work. However, the blood vessels of the brain contain relatively fewer antioxidants and are more prone to oxidative damage. Evidence suggests that the astaxanthin found in shrimp enhances the stability of the cells and mitochondrial membranes, and can protect against oxidative stress-associated neurodegeneration, like Parkinson’s disease (12). Additionally, a study validated the use of astaxanthin as an adjuvant therapy against Alzheimer’s disease (13).
5. May Promote Heart Health
Astaxanthin, a carotenoid with antioxidant properties, may be useful in treating atherosclerotic cardiovascular disease (thickening of arteries). It inhibits the oxidation of low-density lipoprotein (LDL) and may help prevent plaque buildup in the arteries (14). Shrimps are rich in omega-3 fatty acids that can help lower heart disease risk significantly. Intake of EPA and DHA (omega-3 fatty acids) was associated with 15% and 18% lower CVD mortality in men and women, respectively (15).
6. May Promote Weight Loss
Shrimps are low in calories and have no carbs. Moreover, their zinc content may boost leptin levels in the body, which concurrently can help prevent overeating. Leptin is a hormone that regulates the storage and use of fat and energy throughout the body (16). Shrimps are also rich in iodine, which can help regulate body weight through its interaction with the thyroid, a gland that plays an essential role in the body’s metabolism and regulating body weight (17).
7. May Protect Your Vision
AMD (age-related macular degeneration) is the leading cause of severe vision loss among those over 60 years. Shrimp heparinoid has anti-angiogenic (preventing the formation of new blood vessels), anti-inflammatory, and anticoagulant (blood thinner) properties. It may help treat neovascular AMD and other angioproliferative diseases, conditions involving rapid blood vessel growth (18). You can add shrimp to your diet in many ways. We have rounded up a few delicious shrimp recipes for you to try at home. Take a look below!
How To Add Shrimps To Your Diet?
1. Shrimp Scampi
What You Need
500 g shrimp (peeled and deveined) 250 g angel hair pasta 4 cloves garlic (minced) 1 cup dry white wine 3/4 cup parmesan cheese (grated) 1/2 cup butter 1 tablespoon fresh parsley (chopped) 1/4 teaspoon black pepper (ground) 2 tablespoons salt Water, as needed
How To Prepare
2. Garlic Shrimp
What You Need
500 g shrimp (peeled and deveined) 1½ tablespoons olive oil 6 cloves garlic (minced) 3 tablespoons lemon juice 1 tablespoon caper brine 1/3 cup fresh parsley (chopped) 1/4 teaspoon red pepper flakes Salt, as needed Water, as needed
How To Prepare
3. Cajun Shrimp
What You Need
500 g shrimp (peeled and deveined) 1 tablespoon olive oil 1/4 teaspoon garlic powder 1 teaspoon paprika 3/4 teaspoon dried thyme 3/4 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon black pepper, ground 1/4 teaspoon cayenne pepper
How To Prepare Unfortunately, shrimp is not for everyone; it may cause adverse effects in some people after consumption.
Possible Side Effects
1. May Cause Allergic Reactions
Tropomyosin, the muscle protein of shrimp, is said to cause allergic reactions in many people. 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. About 2 percent of the 14,949 Americans studied reported shellfish allergy. It was more common among adults (2.5%) than children (0.5%). Shellfish food allergies (0.9%) led the list of food allergies, followed by that of peanuts (0.5%), according to a research based on the electronic health records (EHR) in the US (19).
2. May Be Contaminated With Heavy Metals
Shrimps are bottom feeders and are susceptible to accumulating heavy metals if their surrounding environment is polluted. As a result, concerns have been raised about the levels of mercury and other heavy metals, like cadmium, in shrimp. However, 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 low. Nevertheless, balance your shrimp intake to stay on the safe side. Is shrimp a superfood? Yes. Shrimps are a good source of proteins, omega-3 fatty acids, and antioxidants like astaxanthin that make it a nutritionally dense superfood. What does shrimp do to your hormones? There is less information on the effects shrimp may have on your hormones. Is shrimp good for your liver? Yes. A research study showed that a shrimp-rich diet helps lower liver cholesterol levels and the excretion of steroids due to the presence of beneficial fats (20). Which is healthier: shrimp or salmon? Salmon. Salmon is richer in highly beneficial omega-3 fatty acids and has less cholesterol than shrimps (3), (21). Is shrimp good for your digestive system? There is no scientific evidence suggesting that consumption of shrimps may be good for your digestive system. Is shrimp good for blood flow? Possibly. Shrimp contains beneficial proteins and antioxidants that help protect the blood capillaries from damage. Shrimp may help reduce high blood pressure as well (22). Are shrimps high in salt? Yes. Shrimps are relatively high in sodium, as fresh shrimps contain about 111 mg of it for every 100 g serving. Canned shrimp may have a higher concentration of salt as it absorbs the salt from the brine (3).
