Shellfish is rich in essential nutrients; however the omega-3 fatty acids in seafood offer special health benefits. Dietary fish oil is comprised of docosahexaenoic acid and eicosapentaenoic acid, also know as DHA and EPA, respectively. According to MayoClinic.com, DHA and EPA you get from shellfish and other seafood can help reduce your blood pressure, lower your triglycerides, reduce your risk of heart attack and stroke, as well as slow the build-up of dangerous plaque, which hardens your arteries. It's important to consume shellfish or seafood not only for good nutrition but for the health of your heart.
Shellfish Options
Shellfish fall under two categories: crustaceans and mollusks. Crustaceans include shrimp, crayfish, lobster and crabs, while mollusks encompass clams and oysters and more exotic seafood such as abalone and snails. Octopus and squid are also classified as shellfish as well. The Shellfish Association of Great Britain indicates that oysters, mussels and crabs may be just as rich in omega-3 fatty acids as fatty fish such as salmon, mackerel and herring.
Shellfish Nutrition Facts
Shellfish and other seafood fall under protein foods group --- foods that deliver a lot of protein, B vitamins and other essential nutrients, according to the USDA. Four large cooked shrimp have only 20 calories and no saturated fat, but provide 5 g of protein, or 10 percent of your daily value, or DV, based on a 2,000 calorie diet. Cooked Alaska king crab provides you around 134 calories per leg, no saturated fat and 26 g of protein, or 50 percent of your DV. Three ounces of cooked Pacific oysters have 140 calories, 1 g of saturated fat and gives you 16 g of protein, or 30 percent of your DV.
Fat and Cholesterol
Shellfish is sometimes associated with high levels of dietary cholesterol --- a nutrient you want to keep in check. Healthy adults should get no more than 300 mg cholesterol a day. However, shellfish has the same amount of dietary cholesterol as beef, poultry and pork per gram, according to Columbia University's Health Services. Shellfish has the distinct advantage of being lower in total fat and lower in saturated fat. A 3 oz. serving of lobster has 71 mg of cholesterol, but only 0.5 g of total fat and 0.1 g of saturated fat. Fifteen large shrimp have 166 mg of cholesterol and right around 1 g of fat, only 0.2 g of which are saturated. A 3.5 oz. serving of lean ground beef has 78 mg of cholesterol; however, it also has 18 g of total fat and 7 g of saturated fat. Harvard School of Public health points out that while limiting your dietary cholesterol is important, saturated and trans fats have more of an impact on your cholesterol levels.
Other Information
ChooseMyplate.Gov recommends that most adults consume 8 oz. seafood each week. The American Dietetic Association states that due to their low saturated fat content, shrimp and other shellfish can be part of a nutritious diet, as long as you keep your dietary cholesterol consumption to no more than 300 mg a day. Certain populations should avoid raw shellfish and seafood, such as oysters on the half shell, sushi, sashimi and seafood cooked rare, such as tuna carpacio. These include pregnant women, children, the elderly and anyone with a compromised immune system.
References
- Harvard School of Public Health: Fats and Cholesterol
- ChooseMyPlate.gov: Protein Foods
- Epicurious.com: Shellfish
- Shellfish Association of Great Britain: Shellfish, Cholesterol and Cardiovascular Health
- Columbia University Health Services: Shellfish -- Cholesterol Content
- MayoClinic.com; Dietary Fats -- Know Which Ones to Choose; February 2011
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