Like most shellfish, leg It is a food very rich in proteinsDid you know that 100g of shelled shrimp is equivalent to 100g of meat in terms of protein? Shrimp is also a food a little caloric, highly appreciated by those on a weight loss diet. Shrimp is low in fat.
La leg It also contains 1% polyunsaturated fatty acids, beneficial fat for the body. But be careful, there is often a tendency to eat shrimp with mayonnaise and other sauces fats.
In addition, shrimp is a good source of vitamins and minerals. It is rich in B3 vitamins and B12. These are conducive to the formation of Red blood cells and for the maintenance of the Energy cell phone. And since shrimp contains little fat, it has antioxidant properties. Prawns preserve the body from bad cholesterol and related problems. vessels blood.
This property is reinforced by a considerable rate of zinc. To this is added a significant amount of copper, ideal for the strengthening bonesTo enjoy these benefits you must consume the fresh shrimp.
More information -
Benefits and nutritional value of shrimp
High protein density low in calories: for every 100 g of cooked shrimp you get around 18-20 g of complete protein ass and ∼90 kcal, with a water content close to 80%This combination favors the satiety and the maintenance of muscle mass.
Contribute very low total fat (usually <2 g/100 g), predominating the polyunsaturated fatty acids as omega-3 EPA and DHA in small amounts. The content in carbohydrates are practically zero.
It stands out for its Group B vitamins (especially B12 and niacin/B3), related to the formation of Red blood cells and metabolism energetic, and by compounds natural antioxidants such as selenium and carotenoid pigments (e.g., astaxanthin).
In minerals, shrimp is an interesting source of iodo (key to thyroid function), in addition to phosphorus, zinc, selenium, calcium and iron. Usual reference values per 100 g edible: phosphorus ∼200 mg, zinc ∼1,5 mg, iron ∼2-3 mg and B12 ∼2-3 µg.
It is worth considering that, although its fat is low, shrimp contains dietary cholesterol (~150-200 mg/100 g). In healthy people this dietary cholesterol has limited impact in blood, but those with hypercholesterolemia should moderate its consumption and prioritize simple preparations.
What is shrimp and how is it different from prawn?
Shrimp are decapod crustaceans with an elongated body and a thin shell. Compared to shrimp, they tend to be smaller, with more tender texture y milder flavorThe shrimp presents bigger size, harder shell and a more intense flavor profile. The so-called “gambón” offers abundant meat y especially tender texture.
- white prawn: pink/translucent hue, delicate flavor and very versatile for grilling or cooking.
- Red shrimp: more reddish color, more pronounced flavor y firm texture, highly appreciated gastronomically.
Weekly ration and who it is suitable for
It can be included within the 3-4 servings per week de seafood generally recommended, with servings of 125-150 g netDue to its profile (high protein, “low caloric density”), it is suitable for weight control diets, guidelines high protein y family menus.
Must be moderate en hypercholesterolemia, hypertension with sodium restriction y hyperuricemia/gout (due to its purine content). People with shellfish allergy should avoid it completely (tropomyosin is the main allergen).
Precautions and food safety
Purines and uric acid: Shrimp are relatively rich in purines; if there is hyperuricemia should limit or avoid its consumption to reduce the risk of gout flare-ups.
Cadmium in the head: the AESAN recommended restrict consumption of dark meat from the head of crustaceans (hepatopancreas), due to its possible cadmium accumulation. Enjoy the shrimp prioritizing the músculo from the tail.
Allergies: If you are allergic to shrimp, you are likely to react to other crustaceans as well. cross reactivity (e.g., tropomyosin and arginine kinases). If in doubt, consult a healthcare professional.
Fatty sauces and excess salt: accompaniments such as mayonnaise or very salty sauces raise the Calories and the sodium. Choose light dressings (extra virgin olive oil, lemon, herbs).
Fresh vs. frozen: healthy shopping and preparation
La freezing well done preserves hygienic, nutritional and sensory quality for months; the protein is barely affected. Defrost slowly cold to maintain texture.
- Buy: Clean sea scent, shiny shell, and no black areas; avoid dripping or strong odors.
- Crafting: griddle or oven with a little oil, short cooking time in salt water (when they float/change color, remove), or marinated with olive oil, lemon and chives.
- Texture and flavor: the shrimp White is more delicate; the red It allows for slightly more intense cooking.
Quick ideas: to garlic (garlic and chili in EVOO, sauté for 1-2 minutes), PIL pil moderating the oil, or Grilled with herbs. Avoid prolonged cooking to prevent drying.
The shrimp, for its nutritional balance y versatility, fits into multiple eating patterns. Combining good selection of products, simple techniques y Precautions reasonable, it is possible to enjoy its flavor with a healthy profile suitable for most tables.
