Is shrimp healthy? Shrimp is a popular type of seafood that is low in calories and high in protein. Some evidence suggests that shrimp might improve pregnancy outcomes and reduce your risk of heart disease. Shrimp also packs several nutrients, including selenium and vitamin B12. Selenium helps protect against cell damage, while vitamin B12 forms red blood cells.
With the benefits come some potential risks, such as exposure to heavy metals and microplastics. Read on to learn about a few safe, healthful ways to incorporate this shellfish into your diet if you choose to eat it.
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Choosing protein from shrimp over some other types of animal protein may lower mortality risk. Ten medium-sized cooked shrimp, steamed or boiled, provide almost 9 grams (g) of protein. Protein provides amino acids, which are the building blocks of life. Every cell in your body contains protein, which makes new cells and repairs damaged ones.
Research has shown that eating processed meat or unprocessed red meat increases the risk of all-cause mortality, but consuming fish does not. In contrast, every 3.5oz increase in fish intake per day reduces mortality risk.
2. Is Low in Mercury
The Dietary Guidelines for Americans (DGA) advises consuming 8 ounces (oz) of low-mercury seafood, such as shrimp, per week. Mercury is a toxin in seafood that, at high levels, can destroy your nervous system. Symptoms include loss of peripheral (side) vision and weak muscles.
Research has shown that eating fish may reduce your risk of heart disease as long as the fish is not fried. Fried fish, in contrast, actually raises heart disease risk. A study published in 2021 found that people who eat shrimp had lower rates of high blood pressure and cholesterol and a lower risk of heart disease and stroke than those who did not.
You might have heard that shrimp is high in cholesterol, so how does it positively affect cholesterol? Past nutrition guidelines for reducing heart disease advised limiting dietary cholesterol from foods like shellfish. More recent guidelines, however, have removed that advice. Research has not found a link between dietary cholesterol and heart disease risk.
Some evidence suggests that both LDL ("bad") cholesterol and HDL ("good") cholesterol rise after eating shrimp. There's actually a net positive effect on the ratio of total cholesterol to HDL cholesterol. The shellfish also provides heart-healthy omega-3 fatty acids and is low in saturated fat. In other words, consuming shrimp has an overall favorable impact on cholesterol levels.
4. Might Improve Pregnancy Outcomes
A study published in 2019 found that eating as little as 4oz of seafood per week during pregnancy can improve fetal brain development. Keep in mind that fatty seafood like salmon and sardines is more protective than shellfish, including shrimp.
Shrimp can supply other nutrients, such as iodine, that support fetal brain development. Three ounces of cooked shrimp provides 9% of the daily value (DV) for iodine.
Shrimp is a source of zinc, which supports a strong immune system and aids in wound healing. The shellfish also provides vitamin E, an antioxidant that helps your immune system fend off bacteria and viruses. Vitamin E also protects against cell damage and might decrease your risk of illnesses like cancer, heart disease, and stroke.
Nutrition of Shrimp
Ten medium-sized cooked shrimp, steamed or boiled, provide:
- Calories: 45.5
- Fat: 0.65g
- Sodium: 174 milligrams (mg)
- Carbohydrates: 0g
- Fiber: 0g
- Added sugars: 0g
- Protein: 8.69g
Shrimp is a source of several nutrients, in addition to iodine, protein, and zinc, including selenium and vitamin B12. Your body needs small amounts of selenium, an element that helps make antioxidant enzymes that prevent cell damage. Vitamin B12 aids in nervous system function and helps make red blood cells.
Of note: Shrimp is not as rich in omega-3 fatty acids as other fish. Research has shown that consuming omega-3s promotes healthy aging, helps manage weight, and lowers heart disease risk. One serving of 10 medium-sized steamed or boiled shrimp provides 0.08g of omega-3s. In contrast, three ounces of dry, heat-cooked wild salmon contains 1.55g.
Consuming shrimp in moderation is generally safe, but there are potential risks. Shrimp, for example, is a common allergen and may contain harmful additives.
Shrimp is also a source of astaxanthin, an antioxidant. This orange-reddish pigment, mainly produced from the microalgae that shrimp eat, may treat diseases like diabetes, cancer, heart disease, and obesity. Keep in mind that research has looked chiefly at astaxanthin in supplements, which is much higher than the amounts in shrimp meat. More research is needed to say whether eating shrimp itself has similar health effects.
The Food and Drug Administration (FDA) also minimally regulates supplements, which may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with a healthcare provider or pharmacist before starting any supplements.
Is a Common Allergen
Shellfish is one of the eight foods that account for 90% of food allergies and severe allergic reactions in the United States. Exposure to shrimp can cause severe symptoms, including anaphylaxis. This life-threatening reaction causes an inability to breathe, severely low blood pressure, shock, and swelling of the throat.
Other food allergy symptoms may include:
- An itchy or tingly mouth
- Coughing and wheezing
- Diarrhea and vomiting
- Feeling dizzy and lightheaded
- Flushed skin
- Hives
- Skin rash
- Swelling of the face, lips, and tongue
May Contain Contaminants
Shellfish may contain several unwanted additives, including heavy metals and microplastics. Excess mercury, for example, can impact your heart, kidneys, and nervous system. A high intake of this metal during pregnancy can negatively affect fetal brain and nervous system development. Shrimp is a low-mercury food, but it's still something to remember.
Microplastics are tiny pieces of plastic. These substances may impact your immune and reproductive health and counter your body's ability to fend off cell damage that causes disease.
Tips for Consuming Shrimp
Avoid frying shrimp to maximize heart health benefits. Instead, try some of these tips for consuming the shellfish:
- Add steamed or boiled shrimp to a variety of dishes, including salad, soups, stir-fries, and tacos.
- Season shrimp with herbs and spices, including chili, cilantro, cumin, garlic, ginger, lemon, lime, mint, paprika, pepper, or turmeric.
- Try grilling or sautéing shrimp with heart-healthy avocado oil. Pair it with a generous portion of vegetables and brown or wild rice.
Some people eat raw shrimp, but cooking it thoroughly significantly lowers your risk of illness. It's important to choose and handle raw shrimp carefully to protect against food poisoning. Opt for raw shrimp that's been frozen if you decide to eat it. Freezing helps get rid of parasites, but it does not ensure the shellfish is free of germs. Cooking shrimp is the safest way to eat it.
How To Choose Shrimp
Only buy shrimp that's refrigerated or displayed on a thick bed of fresh ice. Look for shrimp that's in a case or under a cover. Check the packaging for time and temperature indicators, and choose shrimp that's been previously frozen. Raw shrimp are clear with a pearl-like color and little or no odor, and the eyes are clear and shiny.
How To Prepare Shrimp
Place raw shrimp in the refrigerator or freezer right away after you purchase it. Frozen seafood left out for long periods will spoil if it thaws.
It's important to prepare shrimp carefully to avoid food poisoning. Make sure that you follow these steps:
- Thaw frozen shrimp slowly: Place the shrimp in the refrigerator if you plan to cook it within two days. You can also thaw frozen shellfish by placing it in a plastic bag in a bowl of cold water. Use the "defrost" setting on a microwave if you'll cook the shrimp right away.
- Remove the veins: You'll see black veins along the shells of shrimp. Cut a slit along the shell with a sharp knife and pull out the vein.
- Cook shrimp completely: Make sure your shrimp reaches an internal temperature of 145 degrees. Check that the flesh is firm and clear if you do not have a food thermometer.
- Do not eat spoiled seafood: Cooked shrimp will have a fishy, rancid, sour odor or smell like ammonia if it's spoiled.
- Serve and enjoy: Remember not to leave cooked shrimp outside the refrigerator for longer than two hours to avoid bacteria growth.
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Shrimp provides lean protein and key nutrients that support overall health. Keep in mind that shrimp is a common allergen and might contain unwanted additives. Eat shrimp in moderation to limit your intake of possible pollutants. You may opt for other types of fish low in mercury and rich in health-healthy omega-3 fatty acids—such as mackerel, salmon, sardines, and trout—if you are allergic to shrimp.
Talk with a healthcare provider if you have heart disease or are concerned about mercury and other impurities in shrimp. They can teach you about how shrimp may fit in with your personal health goals.
