Shrimp is a widely consumed seafood and a lean source of protein. Although shrimp are low in calories, they contain a number of key nutrients. These include vitamin B12, which helps form red blood cells and support nervous system function, and selenium, a mineral that protects cells from damage.12
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Eating shrimp: health benefits, dietary data and precautions
Cynthia Sass, MPH, RD Updated September 15, 2022.
Medical review by Alison Herris, RDN
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Shrimp is a widely consumed seafood and a lean source of protein. Although shrimp is low in calories, it contains a number of key nutrients. These include vitamin B12, which helps form red blood cells and support nervous system function, and selenium, a mineral that protects cells from damage.12
A woman eats shrimp in a bowl using chopsticks.
GETTY IMAGES.
Benefits of eating shrimp
Mercury is a toxin found in seafood that, when ingested in large quantities, can destroy the nervous system, causing symptoms such as muscle weakness and loss of peripheral vision. Shrimp, in particular, is recommended as a seafood with health benefits because of its low mercury content.4
Potential to reduce the risk of heart disease
Eating fish, if not fried, may lead to a lower risk of heart disease, including heart attack (fried foods are more likely to increase that risk)5.
An analysis of data from the National Health and Nutrition Examination Study showed that compared to people who don't eat shrimp, those who do eat it have lower rates of high blood pressure and high cholesterol, and are less likely to have heart disease and stroke.6
You may have heard that shrimp are high in cholesterol. So how can they have a positive effect on cholesterol levels. In the past, dietary recommendations for reducing cardiovascular disease included advice to limit cholesterol intake from foods such as shellfish. In the new recommendations, however, this advice has been removed because observational studies generally do not support an association between dietary cholesterol and the risk of heart disease.7
In fact, studies have shown that eating shrimp raises bad LDL cholesterol but also raises good HDL cholesterol, having a positive effect on the ratio of total cholesterol to HDL. In other words, eating shrimp was found to have an overall positive effect on blood cholesterol levels. The researchers attribute this to the fact that shrimp are rich in omega-3 fatty acids.15
Health
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Wellness
Nutrition
Eating shrimp: health benefits, nutritional data and cautions
Cynthia Sass, MPH, RD Updated September 15, 2022.
Medical review by Alison Herris, RDN
FromIn fact, studies have shown that eating shrimp raises bad LDL cholesterol but also raises good HDL cholesterol, having a positive effect on the ratio of total cholesterol to HDL. In other words, eating shrimp was found to have an overall positive effect on blood cholesterol levels. The researchers attribute this to the fact that shrimp contain omega-3 fatty acids and very little saturated fat6.
Potential to improve pregnancy outcomes.
Eating a variety of seafood during pregnancy has been shown to lead to better brain development in children compared to no seafood. About four ounces of seafood per week is thought to be effective8.
However, it should be noted that oily seafood such as salmon and sardines are more protective of the brain than white seafood or shellfish such as shrimp.
Nutritional Data.
Shrimp are often associated with protein, but they also contain other nutrients that help maintain good health. When 10 medium-sized shrimp are steamed or boiled, they provide the following nutrients
Calories: 45.5
Fat: 0.65 g
Carbohydrates: 0.58 g
Protein: 8.7 g
Sodium: 174 mg, 7.6% of daily intake.
Selenium: 18.9 mcg, 34% of daily intake.
Vitamin B12: 0.43 mcg, 18% of daily intake.
Zinc: 0.62 mcg, 5.6% of daily intake.
Vitamin E: 0.84 mg, 5.6% of daily intake.
Regarding the omega-3 and antioxidant astaxanthin content of shrimp, the following two points should be noted
Omega-3S in shrimp.
Shrimp are not as rich in omega-3s as other fish. Although there are no official recommendations for daily intake of DHA and EPA, the omega-3 fatty acids found in fish,17 consumption of these beneficial fats is associated with several health benefits, including healthy aging, anti-inflammatory effects, immune support, weight management and reduced risk of heart disease and Alzheimer's disease. In contrast, 3 ounces of cooked dried wild salmon contain more DHA (1.2 g) and EPA (0.35 g),19 while 3 ounces of cooked dried salmon contain 1.2 g DHA and 0.35 g EPA.
Astaxanthin in Shrimp
Did you know that shrimp contains the antioxidant astaxanthin. Researchers report that this orange-red pigment, produced mainly from the microalgae that shrimp eat, may help treat diabetes, high blood pressure, cancer, neurological disorders, heart disease and obesity.20
Among crustaceans, shrimp are the main source of astaxanthin. Among crustaceans, shrimp are the main source of astaxanthin, and when derived from shrimp, this antioxidant has been shown to be highly effective against oxidative stress, the cellular damage that causes a variety of medical conditions.21
However, this antioxidant is typically extracted from crustacean shells and has been studied in supplement form and at much higher doses than those found in edible shrimp meat.2122 Further research may be needed to say with certainty whether the amount of astaxanthin consumed in shrimp consumption has similar beneficial properties.
Risks Associated with Shrimp Consumption
Eating shrimp has a number of benefits, but there are also drawbacks.
Shrimp may contain contaminants.
The health effects of these substances are not fully understood, but excess mercury is known to affect the nervous system, heart and kidneys.2324 The health effects of these substances are not fully understood, but excess mercury is known to affect the nervous system, heart and kidneys.25
Microplastics (tiny pieces of plastic) can affect the body's ability to prevent cellular changes that lead to disease, affect immune function and reproductive function.24
Shrimp is a common allergen.
If a person with a shellfish allergy tries shrimp, it can cause severe reactions, including life-threatening anaphylaxis with swelling of the throat, difficulty breathing, a sudden drop in blood pressure and shock.27 Other symptoms of food allergies include
hives
Skin hyperemia
Rash
Tingling or itching in the mouth
Swelling of the face, tongue, or lips
Vomiting or diarrhea
Cough or wheezing
Dizziness or lightheadedness
Tips for Absorption
To make shrimp delicious and safe to eat, it is important to pay attention to the following to prevent food poisoning28
Buy only shrimp that have been refrigerated or put on thick ice. Choose shrimp that are clear, pearl-colored and virtually odorless.
Frozen shrimp can go bad if defrosted during shipment or left in a warm place for a long time before cooking.
Shrimp should be cooked to an internal temperature of 145 degrees Fahrenheit. If a thermometer is not available, make sure the flesh is firm and clear.
To maximize heartiness, the most important preparation tip is not to fry them. Add steamed or boiled shrimp to a variety of dishes, including soups, salads, tacos and stir-fries. Cook shrimp on the grill or in a sauté pan with heart-healthy avocado oil. That said, eat them with lots of vegetables and healthy carbs, such as brown rice, veggies, corn or sweet potatoes. Since shrimp is a versatile ingredient, you can season it with a variety of herbs and spices, including lemon, pepper, chili, lime, garlic, paprika, cumin, coriander, mint, ginger and turmeric.
Conclusion.
There are pros and cons to eating shrimp. Shrimp contains lean protein and key nutrients and can promote good health.However, shrimp may contain undesirable impurities or should be avoided because of allergies. If you are not allergic to shrimp and you like shrimp, eat it in moderation to reduce your intake of contaminants. Also, choose fish such as salmon, sardines, mackerel and trout, which are low in mercury and rich in the health-protective omega-3 fatty acids.
