Benefits and Harms of hrimp

Composition and Caloric Content of Shrimp

The energy value varies by species but typically ranges from 80 to 110 kcal, with an average of 85 to 90 kcal. 80–85% of the caloric content comes from protein, containing 19 to 24 g of protein per 100 g – a very high figure. Even squid, which is a significant protein source, slightly lags behind with 17–18 g per 100 g. It’s also worth noting the wide amino acid spectrum and high concentration of the essential amino acid arginine, which is important for tissue regeneration and metabolic processes.

The mass fraction of fats ranges from 12–14%, including beneficial omega-3 fatty acids. There are very few carbohydrates: 0.5–1.5 g per 100 g. The glycemic index is 0, which makes shrimp an excellent choice for those losing weight and for diabetics. Each serving of ‘marine treats’ also provides numerous important vitamins and minerals, the levels of which vary depending on the species, time, and location of catch.

Vitamins and Minerals

Percentage of daily value in 100 g

• Vitamin B12: Up to 55
• Vitamin B4 (choline): 25–30
• Vitamin PP (niacin): Up to 25
• Vitamin B5: 6–10
• Vitamin B6: 7–12
• Vitamin E: 15
• Vitamin A: 7–11
• Selenium: 55–90
• Copper: 26–85
• Phosphorus: 15–25
• Zinc: 14–19
• Magnesium: 9–15
• Calcium: 9–11
• Iodine: 7–9

Another compound for which scientists and doctors highly value this seafood is astaxanthin, one of the most powerful natural antioxidants. Research shows that this carotenoid is ten times more effective at fighting free radicals than carotenoids found in vegetables and fruits. Selenium also contributes to this process, as it is part of the active centers of antioxidant enzymes.

Benefits and Harms of Shrimp for Human Health

Shrimp are high in protein and contain virtually no carbohydrates. A rich source of amino acids, omega-3 fatty acids, antioxidants, vitamins, and minerals: all of this forms the basis of their pronounced positive effects on health.

Positive Effects

1. They are a source of quality protein needed for muscle building, biologically active molecules (hormones, enzymes, etc.), tissue repair, and regeneration.
2. They help prevent atherosclerosis and cardiovascular diseases: omega-3 lipids assist in regulating cholesterol levels, while astaxanthin protects blood vessel linings from free radical attacks.
3. Support for the nervous system, due to high levels of B12 and other vitamins from this group.
4. Immune system enhancement: the product contains a lot of selenium and other micronutrients that support immune defenses.
5. Improvement of brain function, stimulation of memory, prevention of dementia.
6. They help prevent metabolic disorders, obesity, and diabetes.
7. Support for thyroid function thanks to the presence of selenium and iodine.

Potential Risks

Both the benefits and harms of shrimp for humans depend on individual characteristics. For instance, dangers may be associated with hypersensitivity to proteins in the product: these are often tropomyosin and parvalbumin. Allergy to these and other seafood types affects an average of 2–3 out of 100 individuals, one of the highest rates among triggers for allergic reactions. Contact with allergens can cause severe complications, including life-threatening swelling of the airways.

Other Potential Risks

• Risk of poisoning. If shrimp are caught in environmentally unfriendly zones, they can accumulate lead and some other dangerous toxins.
• Risk of raised cholesterol levels. If lipid metabolism is disrupted in the body or excessive consumption of this delicacy occurs, the balance of fats in the blood may shift, potentially leading to atherosclerotic plaques, heart attacks, and strokes.
• Digestive issues. There may be individual intolerance, which manifests as bloating or digestive disturbances.

It is also important to mention the dangers of consuming raw shrimp: there is a risk of parasite infection (nematodes, tapeworms, protozoa), bacteria (E. coli, salmonella, vibrio), and viruses (hepatitis A, norovirus). And, of course, one should never consume shrimp whose freshness is in doubt: poisoning can be extremely severe!

Shrimp: Benefits and Harms for Women

• They are suitable for a diet aimed at weight loss or maintaining a slim figure. Shrimp provide a feeling of fullness with low calories and do not cause a 'spike' in blood glucose levels, aiding in the prevention of insulin resistance.
• They support skin beauty. Seafood contains amino acids necessary for skin renewal, fats for cellular membrane formation, and antioxidants that protect against oxidative stress and premature aging.
• Shrimp are recommended for inclusion in the diet of women over 50. Proteins help prevent sarcopenia — the age-related decrease in skeletal muscle mass, which is a leading cause of falls and injuries; they contribute to reducing the risk of atherosclerosis and systemic inflammation, and lower the risks of cardiovascular diseases and dementia.

These seafood are beneficial for the reproductive system and are recommended for pregnant women as a source of building materials for fetal tissue formation, as well as many macro- and micronutrients. It's essential to ensure that there is no allergic predisposition, to never eat them raw, and to ensure that both raw and cooked dishes are fresh and of high quality.

Sea and ocean-dwelling crustaceans are beneficial for pregnant women, particularly due to their high omega-3 fatty acid content: these are necessary for the nervous system and other organs of the growing baby. However, future mothers should include them in their diet only when cooked, as raw shrimp may often contain potentially dangerous pathogens.

Shrimp: Benefits and Harms for Men

1. A balanced source of protein that helps maintain muscle mass during sports and physical labor.
2. They reduce the risk of cardiovascular diseases, which often afflict middle-aged men; they support the youthfulness of arterial walls, preventing thromboses and blood flow disorders in tissues.
3. Selenium and zinc are heavily involved in sperm synthesis and ensuring its high quality and potency.
4. The beneficial fats are used by the body to produce testosterone.
5. They provide nutrients for protecting the brain from aging caused by chronic inflammation and excessive free radical oxidation of nerve cells and fibers.

How Many Shrimp Can You Eat in a Day

Dietitians consider an optimal quantity to obtain all beneficial nutrients without "overloading" on calories and cholesterol to be a portion weighing 100–150 g. It's recommended to enjoy seafood not every day but 2–3 times per week.

Consumption in Disease

• Arthritis, Osteoarthritis

Why should people suffering from joint problems pay attention to shrimp? The usefulness lies in bioactive molecules, beneficial fats, and antioxidants. They protect delicate joint tissues from aggressive oxygen forms and suppress chronic inflammation. Amino acids are needed to "repair" damaged areas and create conditions for prompt regeneration.

• Cystic Fibrosis

In cystic fibrosis — a hereditary disorder of gland function — individuals must receive adequate amounts of amino acids for "repair work" in organs, so a source of marine protein in the diet will be timely. Omega-3 fatty acids are also beneficial as an energy source and building materials for membranes, while the complex of vitamins and minerals supports enzyme functions. At the same time, there may be absorption issues of nutrients in this condition, so the diet should be coordinated with the treating doctor.

• Diabetes

Shrimp are an excellent product for diabetics, requiring almost no insulin to metabolize, quickly providing satiety, supplying compounds for tissue recovery, improving blood flow to organs, and lowering the risk of complications such as diabetic foot and damage to the eyes’ blood vessels. Their antioxidant properties are especially relevant since free radical concentrations increase in this pathology, as do their abilities to strengthen immunity and lower the risk of infectious diseases.

How to Choose and Store Shrimp

1. When purchasing fresh shrimp, pay attention first to the smell — it should have a light marine aroma. Any unpleasant note is a reason to reject the purchase. They should look smooth and shiny, and feel firm to the touch.
2. If choosing frozen products, ensure the packaging is intact and the shrimp are firm. Check the expiration date and evaluate the amount of ice in the package: if there's too much, it may indicate the product was thawed and refrozen.
3. Another consideration is whether to choose peeled or shell-on. The first option is more convenient, while the latter has a richer flavor.
4. Fresh shrimp should be used immediately or within the next day, and prior to that, they should be placed in the coldest part of the refrigerator. The best option is a container placed on ice.
5. Frozen seafood should be kept in the freezer until ready to use. Shrimp can be stored there for up to a year (check the expiration date on the packaging), but experts recommend using them within 3–5 months.

Frequently Asked Questions

• Can you eat shrimp if you are lactose intolerant?

Yes, they contain no dairy protein, so feel free to include them in your diet.

• Can you give shrimp to a child, and at what age?

Some pediatricians and nutritionists say that shrimp can be introduced into the diet as early as 12–14 months, while others advise waiting until 2.5–3 years. The main criterion is whether the child has any allergies and whether there is a family history of reactions to seafood. Consult your pediatrician or allergist: if they see no obstacles, introduce shrimp in small portions and monitor the reaction.