What is Contained in Shrimp and What are its Benefits

What is Contained in Shrimp and What are its Benefits

Like all fish and crustaceans, shrimp is particularly rich in proteins and fatty acids beneficial to health. It also offers good levels of vitamins of group B, minerals and trace elements. Shrimp provides proteins of high nutritional value.
Its lipids have a majority of monounsaturated fatty acids and polyunsaturated whose protective effects on health are widely recognized.

It is an excellent source of B vitamins, including B12 and B3. A 100 g portion covers over 60% of the recommended daily nutritional intake for an adult for vitamin B12; and over 45% of the recommended intake for vitamin B3.
It also brings the vitamin A, of the pro-vitamin A, and vitamin E.

Shrimp has significant concentrations of minerals and trace elements, including selenium, iron, phosphorus, zinc, copper, iodine and magnesium. A 100-gram portion accounts for more than half of the recommended daily nutritional intake for an adult for selenium; over 40% of the recommended intake of iron; and nearly 20% of the recommended daily intake of phosphorus.

It contains two substances to which specific antioxidant properties are attributed:
-The coenzyme Q10 (CoQ10), a compound that is structurally similar to vitamin K;
– The astaxanthin, a pigment of the family of carotenoids.

What are its benefits

Crustaceans emerge as one of the best sources of protein they contain all nine amino acids essential to our body. These proteins play a key role in the formation of digestive enzymes, hormones, and tissues, such as skin and bones.

Shrimp contains the eicosapentaenoic acid and the docosahexaenoic acid, two fatty acids of the family of Omega 3, have protective effects on the cardiovascular system.
As part of a varied and balanced diet, regular consumption of shrimp – such as fish and seafood – would reduce the risk of death from cardiovascular disease.

These omega 3 would also have anti-inflammatory effects, useful in treating conditions such as asthma, rheumatoid arthritis, psoriasis and inflammatory bowel disease. They also contribute to the prevention of mood disorders such as depression.

Docosahexaenoic acid is involved in the development and functioning of the brain, and maintenance of cognitive function and vision.

Myth on shrimp and cholesterol

Myth: shrimp should be avoided because its consumption increases cholesterol. A detailed article on blood cholesterol levels can be fond on this website.

Reality: Although shrimp is high in cholesterol, it is low in saturated fat. Shrimp contains less saturated fat than tofu! Too much intake of dietary cholesterol may contribute to the development of atherosclerosis. However, shrimp cholesterol role in increasing blood cholesterol levels would be minor compared to saturated fats and trans fats. Therefore, it is useless to banish shrimp from a diet. It is an excellent choice for healthy people. On the other hand, people who have difficulty maintaining their low cholesterol should consume it in moderation.

A Diet to Lower Cholesterol

A Diet to Lower Cholesterol

To lower total cholesterol levels, a good diet, exercise, and healthy lifestyle are required. In some cases, people need to rely on medication, but a change in the diet can lower cholesterol by up to 15%. A decrease of 1% to 2% of cholesterol levels reduces the risk of cardiovascular disease.

Here are 14 tips on how to reduce high cholesterol by diet.

1. Avoid sources of trans fat
– are known as partially hydrogenated fats.
– Sources: bakery, biscuits, fast foods, fried foods, soups package.

2. Cut down total fat from your diet.
– Prepare food steamed, baked or grilled. Not fried.
– Prefer the home cooking and avoid fast foods.
– Avoid visible fats like butter, sour cream, cream cheese, dressings …

3. Limit intake of saturated fat.
– Sources: bacon, sour cream, cream cheese, butter, sweet cream, pate, fat meats and dairy, chicken skin, fatty meats (chorizo, salami, sausage), cheese.
– Opt for products Light or low-fat.

4. Limit intake of cholesterol a day.
– Limit egg to 3 times a week. Egg hill limits the absorption of cholesterol and seems to have a negative effect on blood cholesterol, but should be consumed in moderation.
– Cut down on meats, organ meats (liver), cheese, red meat, chicken skin, and seafood (shrimp, clams, mussels, squid).

5. Prefer unsaturated fats, which have a cardioprotective effect
– Polyunsaturated. soybean oil, canola, flaxseed, nuts, fish
– Monounsaturated vegetable oils (corn, sunflower olive), olives, nuts, mayonnaise.

6. Include sources of omega-3 polyunsaturated fats in your cholesterol-lowering diet [1]
– Omega-3 is an anti-inflammatory and helps reduce cholesterol and triglycerides, and improves “good” cholesterol HDL.
– Sources: bluefish (trout, salmon, tuna, sardines, mackerel), soybean oil, canola, flaxseed, walnuts.
– If you do not like or cannot eat these fish, rely on a fish oil supplement – Omega 3 (2-3 g / day). Learn about all the benefits here.

7. Increase consumption of dietary fiber [2]
– Include 2 servings of fruit and 3 servings of vegetables a day
– Prefer whole grains and cereals (brown rice, whole wheat pasta and bread, barley, oats).
– Look for breakfast cereals that provide more than 10 grams of fiber per serving as Kellogg’s All-Bran Cereals.
– Include at least one serving of legumes a day (chickpeas, beans, lentils, peas)
– You can include a fiber supplement such as bran (2 tbsp), psyllium fiber (5 grams), ground flaxseed (2 tablespoons).

8. Reduce alcohol
– Moderate consumption of alcohol can raise levels of “good” cholesterol HDL by up to 10%.
– Maximum recommended 1 drink for women and 2 drinks for men.
– If you do not drink alcohol, do not start the habit.

9. Drink green tea
– It has been shown to contain compounds that help lower LDL cholesterol.

10. Include fortified with sterols
– Some products like margarines are fortified with phytosterols, which can absorb the cholesterol in the intestine and lower cholesterol.

11. Avoid smoking
– Smoking reduces levels of “good” HDL cholesterol and is a major risk factor for heart disease.

12. Be physically active
– It is recommended for 30 to 60 minutes of exercise every day.
– Not only help lower cholesterol but to improve cardiovascular health, weight control and reduce stress.

13. Maintain a healthy weight
– This will help reduce the risk of complications.

14. Read nutrition labels
– If a product does not have nutritional label, do not buy it.
– Avoid foods high in sugar, high in saturated fat, trans fat, cholesterol, and sodium.

References

[1] – Heart-healthy diet plan to lower cholesterol – cholesterolmenu.com

[2] – Dietary fiber: Essential for a healthy diet – Mayo Clinic