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Shrimp: Healthy Or Not?
Table of Contents
Introduction
Shrimp are of the most consumed shellfish around the world. They are a great source of lean protein, low in calories and high in various vitamins and minerals. However just like most foods there are also health risks. We’re going to dive into the the purported health benefits and drawbacks of eating shrimp to find out just how healthy eating shrimp really is for us.
Purported Health Benefits
Shrimp are high in protein, low in calories, and packed with nutrients. They also serve as a great source of omega-3 fatty acids, antioxidants, and have heart, thyroid and brain healthy ingredients. Let’s jump in:
High Protein
A single serving of cooked shrimp (100 grams) contains 24 grams of lean protein, an essential macronutrient. Protein serves many functions in our bodies including: building bones, muscles, cartilage and skin, repairing tissues, oxygenating our red blood cells and aiding in digestion.
Nutrient Rich
Shrimp are rich in nutrients – including more than 9 different vitamins and minerals per serving, including: vitamins B12 (19% RDI, which helps form red blood cells and maintain the nervous system) and vitamin D (38% RDI, which plays a significant role in metabolism, immunity, blood pressure regulation and disease prevention), and the minerals selenium (54% RDI, which helps protect cells from damage) and iodine (26% RDI, which helps maintain proper thyroid and brain health and isn’t found abundantly in many other foods).
Healthy Fats
Shrimp are also high in omega-3 fatty acids, providing 540 mg of the fats DHA and EPA per serving, and also 28 mg of Omega-6.
Low In Calories
There are only 99 calories per serving of cooked shrimp (100 grams) and around 90% of those calories come in the form of protein.
Antioxidants
Shrimp also contain antioxidants, primary the carotenoid astaxanthin. Astaxanthin is a component of the algae which shrimp eat and is responsible for the reddish color of shrimp cells. Astaxanthin may help protect against inflammation and reduce the risk of several chronic diseases.
Shrimp are nutritious; they are low in calories, high in protein, healthy fats and a variety of vitamins, minerals and antioxidants – however there are also some potential risks when incorporation shrimp into your diet, let’s review:
HEART & BRAIN HEALTH:
Shrimp contain the antioxidant astaxanthin, which may help strengthen arteries and help reduce the risk of heart attacks. It may also help increase your (HDL), or “good” cholesterol - an important factor in heart health. Astaxanthin may also be beneficial for brain health. Its anti-inflammatory properties may prevent damage to your brain cells that often leads to memory loss and neurodegenerative diseases, such as Alzheimer’s. Shrimp is also one of the best food sources of iodine, which is required for proper thyroid function and brain health.
Potential Health Concerns
Cholesterol
Some people claim that shrimp are unhealthy due to their high cholesterol content (189 mg per serving) – however most of the cholesterol in your blood is produced by your liver, and when you eat foods high in cholesterol, your liver produces less. So consuming shrimp may not be as bad as once thought – just make sure to limit your intake to within recommend guideline of twice per week; although doctors now consider it safe for most people to consume shrimp daily, irrespective of their cholesterol levels.
Mercury
Shrimp actually have one of the lowest mercury concentrations out of all seafood, with a mean mercury contamination of 0.009 PPM for shrimp, as compared to other low-mercury seafood such as salmon (0.022 PPM) and herring (0.078 PPM).
Farmed Versus Wild
It’s commonly believed that farm-raised shrimp have negative health impacts compared to their wild-caught relatives. If you’re concerned about antibiotics in shrimp, it’s best to opt for wild-caught shrimp, if only for their – what we consider – superior taste.
Allergies
Allergies to shrimp are a concern as they are one of the most frequent allergens in North America – shellfish allergies are considered a priority food allergen by Health Canada, and a major food allergen by the FDA.
Symptoms of shrimp allergies vary and may include:
- Tingling in the throat
- Digestive issues
- Breathing difficulties
- Skin reactions
- Anaphylaxis *A severe, life-threatening allergic reaction that can lead to seizures, unconsciousness, and even death if not treated immediately.
DID YOU KNOW:
Shrimp actually have one of the lowest mercury concentrations out of all seafood at 0.009 PPM, lower than other low-mercury seafood such as salmon (0.022 PPM) and even herring (0.078 PPM).
Recap
Low in calories, high in several vitamins and minerals and a rich source of protein – shrimp are a healthy food that can fit well into a balanced diet. Research has also shown positive health effects promoting overall heart and brain health. So next time you’re think about what you’re having for dinner, consider shrimp.
SOURCES
- Nutrition Advance, Shrimp 101: Nutrition Facts, Benefits, and Concerns, September 26, 2023, Michael Joseph, MSc
- WebMD, Health Benefits of Shrimp, July 25, 2023, Will Blair, Medically Reviewed by Zilpah Sheikh, MD
- Health, Eating Shrimp: Health Benefits, Nutritional Data, and Warnings, September 15, 2022, By Cynthia Sass, MPH, RD, Medically reviewed by Allison Herries, RD
- HealthifyMe, Are Shrimps Healthy for You?, July 26, 2022, Parul Dube
- Healthline, Is Shrimp Healthy, April 13, 2022, Brianna Elliott, Medically Reviewed by Jerlyn Jones, MS MPA RDN LD CLT
- FDA, Mercury Levels in Commercial Fish and Shellfish (1990-2012), Updated February 25, 2022
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