Dont stop eating seafood

 

Most people have the misconception that seafood is sinful containing high calories and cholesterol levels without much nutrtitional value. We are told that fish is an exception as studies have shown that having it at least once a week can lower the risk of heart disease and stroke significantly.

If you are fearful of cholesterol, sticking to a daily limit of 300 mg is rather safe. Compared to other sources of animal protein, shellfish and crustaceans are low in calories and saturated fats. Thus, they are excellent choices for a healthy, balanced diet with protein, vitamins, minerals and omega3 fatty acids all packed in nicely. Research showed that most of them contain polyunsaturated fats that enable the liver to produce more HDL (good) cholesterol.

You can pick up the menu and place your order now:

* Crab – can cause allergy and gout?

+ Crab is a good source of vitamins A, C and the B vitamins (B1, B2 and B6 are energy givers), and minerals like copper, calcium, iron, potassium and zinc. It is also a rich source of selenium, which may be a means of preventing cancer. Its chromium content is useful for those with insulin resistance – by improving blood sugar metabolism.
+ Its cholesterol level is higher than red meat but lower than eggs and squid. Being a natural source of omega-3 fatty acids, it can help to improve memory, decrease the chances of having a heart attack, decrease risk of cancer, and possibly help to improve depression and anxiety.
+ Crab is a low risk seafood for mercury. Many sea marines, particularly at the higher end of the food chain, contain dangerous amounts of mercury and are not recommended for regular eating. It contains many of the benefits of other seafood, but without the risk of mercury poisoning.
+ For those who are allergic to crab, other types of shellfish, including lobster and prawns can pose similiar problem. The symptoms of a crab allergy can be as minor as a skin rash or as dangerous as anaphylaxis, which can lead to death if not treated promptly. Also it contains moderately large amounts of purines, which are necessary for the healthy functioning of the body, but in some individuals can cause gout.

 Not having such allergy problem? Start ordering 1 kg crab as there is at most 100-150g of crab meat of which it yields 11g of protein, 9g of fat, 536mg sodium (high) and 147mg cholesterol.

* Crayfish - safest seafood to take?

Bravo for picking this dish.

+ Crayfish has a super healthy combination of nutrients from its almost pure form of protein to its healthy amount of Omega-3 Fatty Acids which we now know are among the most beneficial fats around. Its protein has large amounts of the amino acids tyrosine that mentally energizes the brain.
+ There is a rich supply of vitamin D and A as well as most minerals like calcium, manganese, phosphorus, potassium, copper and zinc in the crayfish. Presence of high levels of B3 and B12 help to build a stronger immune system and combat stress. Minerals include iodine and very high in selenium. Iodine is essential to thyroid health of which a deficiency can lead to a condition called hypothyroidism.
+ Love it for its very low carbohydrate and put your worry off on unwanted calories. In a serving of 3 – 4 ounces of crayfish, the calories is only 80, but high in cholesterol 126 mg (compare to an egg 200 mg) and sodium 170 mg.
+ You will be delighted to know that there is hardly ever any toxic residues or artificial hormones injected into the meat as crayfish usually come from lakes that are free from industrial or other pollution. In addition, this creature is very sensitive to polluted waters and in the past being used to test the purity of lakes before other methods are used.

Cockles for slimming?

Go raw with porridge if you are not afraid of Hepatitis A.

+ This is a good choice as cockles are rich in protein, with 13.5 g in each 100 g serving. Whilst protein can enhance your muscle gains, it may also be helpful for weight loss. Research from the August 2008 issue of “The British Journal of Nutrition” indicates that high-protein diets can increase your rate of weight loss and help you maintain strength during dieting. In fact, its fat content is merely 0.7 g in each 100 g serving.
+ Like many other types of seafood, cockles are low in carbohydrates. Each 100 g serving of cockles provides 4.7 g of carbohydrates, with no fiber and sugar. You should be glad to know that cockles are low in calories, with a mere 79 calories in an 100 g serving, or the equivalent of 4 percent of the daily suggested intake of 2,000 calories.
+ Vitamin B12 present in it helps to improve immunity and cope with stress. Also found are minerals like iodine, iron and selenium. Its bloody liquid yields iron that promotes the growth of body tissues and red blood cells.

Mussels for muscles?

You are so right.

+ Mussels are an incredibly nutrient-dense seafood choice. They are low in calories and fat, but rich in protein and are high in many micronutrients.
+ Mussels contains vitamins such as B2, B6, B12 and E; and minerals like calcium, manganese, iodine, iron, potassium, selenium and zinc. They are more superior than other foods in providing vitamin B-12, selenium and manganese, all required to build muscle and support the immune system.
+ Ounce for ounce, fresh mussel meat, like many varieties of fish and shellfish, provides the same amount of high-quality protein as red meat but much less total fat, saturated fat and at least 25 percent fewer calories.
+ Do you know that the indigenous Maori people of New Zealand had no recorded instances of arthritis and a very low incidence of joint pain and swelling, as high level of omega3 present acts as an anti-inflammatory supplement, and the two chemicals glucosamine and chondroitin found help in cartilage formation and joint lubrication. However, these people consume their fish rich diet, including the green lipped mussel – raw. Modern processing methods involved heating the mussels, removing as much as 90% of the nutrients.

Oyster as an aphrodisiac?

+ Oysters are high in vitamin A, B1, B2, B6, B12, vitamin C and vitamin D. They are also a good source of several required dietary minerals, including iron, iodine, selenium, magnesium, calcium and zinc. These nutritional benefits come with a minimum of calories. Its zinc content is what most believed can boost the male hormone, testosterone, but not proven scientifically.
+ Similiarly, there is much talk about -its nutritional value in boosting one’s IQ. This is especially so with phosphorus found in it also found in the brain, but there is no proof that eating more of them increase our intelligence.
+ Though oysters are good for preventing of cancer, those already suffering from cancer, liver disease or immune deficiencies should be careful as this shellfish can be vulnerable to bacteria infection and thus is not recommended to be consumed raw.

Prawns – Cholesterol booster?

+ Prawns are an extremely good source of protein, yet are very low in fat and calories, making them a very healthy choice of food. They are high in cholesterol content but low in saturated fat. In fact, A 4 oz (115 g) portion of prawns contains almost half the recommended daily protein needed but only contains 112 calories and less than 1g of fat.
+ Loaded with much omega-3 fatty acids, prawns can help to prevent against heart disease, circulatory diseases and many other types of illnesses. Also note that vitamins B1, B2, B6 and B12 found in prawns can reduce homocysteine level (leads to a slow buildup of bad cholesterol) and help to increase the good one. Another antioxidant, vitamin E helps to clear blockages in coronary arteries linking to heart disease.
+ Sharing in common with other sea creatures, prawns and shrimps contain high levels of minerals like zinc, iodine, phosphorous, potassium, selenium ( a mineral with cancer-fighting properties) and iron; and minute quantities of calcium, magnesium and sodium.
+ Prawns, along with other shellfish are a brilliant ‘brain’ food. As a pure protein, they deliver large amounts of an amino acid called tyrosine to the brain, which makes the chemicals, dopamine and norepinephrine. These cause you to react more quickly and feel more attentive.

Squid – No calamari please!

+ A 3-oz serving of raw squid contains 78 calories, composed of about 70% protein, 15% carbohydrates and 15% fat. Fried squid contains more than twice as many calories, with 149 per serving. The majority of these extra calories come from fat. One serving of fried squid is about 40% protein, 40% fat and 20% carbohydrates.
+ Scientists have found that the proteins contained in squid meat are the same kinds of proteins found in fish meat, and are equal in nutritional value. It also contains all eight essential amino acids in nearly proportioned quantities.
+ One serving of raw squid contains only 1.2 g of fat, less than .5 g of which is saturated fat, and high cholesterol of 198 mg per serving. Fried squid is much higher in fat, with 6.4 g per serving, 1.6 g of which is saturated fat, and cholesterol raised to 221 mg per serving.
+ Like most seafood, it contains vitamins B3, B6, B12 and E, and minerals such as iiodine, iron and selenium.

Word of caution

Food-borne outbreaks are not uncommon and ingestion of shellfish cultivated in polluted water is associated with a high risk of infection leading to digestive problems like diarrhoea and Hepatitis A.

Catch of the day……

+ Most shellfish is naturally low in total fat and saturated fat, and only moderate in cholesterol content. That means it can still fit into a heart-healthy diet as consuming seafood once or twice a week is not known to raise cholesterol levels much given the low quantity of fat present in them.

+ Of course, portion control is the key. If you consume double the recommended portion of seafood, then is advisable to be careful with your cholesterol intake for the rest of the day.

+ The nutritional value of most seafood is retained whether they are consumed raw or cooked. However, the method of cooking is important in affecting the level of cholesterol. Any cooking involving deep fried in oil, baked with butter or cooked in a coconut gravy increase the amount of saturated fats, which in turn increase the cholesterol levels.

+ Most of us love to eat barbequed seafood but worry excessive intake can cause cancer. To miminise the negative impact, the trick is to squeeze some lemon juice on the surface of the food immediately after cooking as its high akalinity can block 70% of the carcinogens present.

Now, you can have all in one platter. Enjoy your meal.