Most shellfish live in saltwater, but the name also refers to species found in freshwater.
Shellfish is available in grocery stores and restaurants all over the world, but some regions are known for certain species. For instance, lobster is a popular food in the Northeast of the United States, while shrimp is a staple in dishes from the South of the country.
Most types of shellfish are eaten steamed, baked, or fried. Some — such as oysters and clams — can be eaten raw or partially cooked. Their flavor ranges from sweet to briny, from subtle to delicate — depending on the type and cooking method.
Nutritional Powerhouses
Shellfish are low in calories and rich sources of lean protein, healthy fats, and many micronutrients.
Most of the fat in shellfish is in the form of omega-3 fatty acids, which offer a range of health benefits, such as improving brain and heart health.
What’s more, shellfish are rich in iron, zinc, magnesium, and vitamin B12 — all of which have important roles in your body. For example, 3 ounces (85 grams) of oysters have almost 100% of the Daily Value (DV) for zinc.
Keep in mind that shellfish are most nutritious when steamed or baked. Breaded or fried shellfish may contain additional calories, refined carbs, added salt, and other unhealthy ingredients.
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Potential Health Benefits
Due to their impressive nutrient content, shellfish may be good for your waistline, brain, heart, and immune system.
May Aid Weight Loss
Shellfish are low in calories and high in lean protein and healthy fats — making them excellent foods to eat while trying to lose weight.
Protein-rich foods keep you feeling full and satisfied, which may prevent you from eating excess calories, helping you lose or maintain weight.
What’s more, due to their omega-3 fatty acid content, fish may lead to greater feelings of fullness and aid weight loss more than other high-protein foods.
One study in overweight adults found that those who ate more omega-3 fatty acids on a calorie-restricted diet felt significantly fuller after meals than those who ate less omega-3 on the same diet (9Trusted Source).
May Promote Heart Health
Shellfish are loaded with nutrients that may promote heart health, including omega-3 fatty acids and vitamin B12.
Several studies have linked eating omega-3 fatty acids from fish and shellfish to a lower risk of heart disease. This is likely because omega-3s have anti-inflammatory effects.
One study in 18,244 healthy men in China found that those who ate more than 7 ounces (200 grams) of omega-3-rich shellfish per week were 59% less likely to die from a heart attack than those who ate less than 1.74 ounces (50 grams) per week.
Furthermore, inadequate intake of vitamin B12 has been linked to high blood levels of homocysteine, a protein that can increase your risk of heart disease. Therefore, eating foods rich in vitamin B12 may protect against heart disease.
Good for Your Brain
The same nutrients in shellfish that are good for your heart are also vital for brain health.
In fact, several studies have identified inadequate blood levels of vitamin B12 and omega-3 as risk factors for issues with brain development in children and with healthy brain function in adults.
Some research also suggests that vitamin B12 and omega-3 fatty acids may enhance each other’s activities to promote brain health.
One study in 168 older adults with mild mental impairment found that B vitamins slowed the progression of brain issues in those who had higher blood levels of omega-3 fatty acids compared to those with lower levels.
Rich in Immune-Boosting Nutrients
Some types of shellfish are loaded with immune-boosting zinc.
This mineral is necessary for developing cells that make up your body’s immune defense. It also acts as an antioxidant, protecting against damage from inflammation.
One study in 62 healthy adults over the age of 90 found that zinc deficiency was associated with decreased activity of certain immune cells.
Regularly eating shellfish — especially oysters, clams, mussels, lobster, and crab — may improve your zinc status and overall immune function.
Source: healthline.com
The post What Is Shellfish? Everything You Need to Know appeared first on The Chronicle Online.
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