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Mary Ellen Kelly, Registered Dietitian
10/15/2021
Oysters, clams, mussels, crab, scallops, shrimp, and lobster… What do all of these things have in common? Besides being a seafood dream team, they are all shellfish!
Have you ever wondered about the nutritional benefits of seafood? Salmon and tuna get a lot of love and attention as the “poster children” for healthy seafood, but shellfish deserves praise for the nutrients they provide as well!
Shellfish are an excellent source of lean protein and most of the dietary fat found in shellfish are heart healthy Omega 3 fatty acids. Take a look at the table below to see what you are getting when you belly up to the oyster bar!
In addition to Omega 3s, shellfish are also rich in micronutrients, which are extremely important for the proper functioning of your body. Consuming an adequate amount of the different vitamins and minerals is key to optimal health and may even help fight disease.
The nutrient profiles of shellfish also allow them to offer health benefits improving overall immunity to reduce our risk of getting sick and also to improve heart health, brain function and to help with weight control.
Take a look at the table below to see what you are getting when you belly up at the raw bar!
Source: FoodData Central (usda.gov)
Are you surprised that mussels offer protein that can actually help your muscles?? Well, that’s not all shellfish have to offer! In addition to the protein and healthy fat that we get from shellfish, they also provide a nice boost of vital micronutrients (vitamins and minerals).
Let’s take a look at how these micronutrients help your body!
Vitamin B-12 is important for optimal functioning of our entire body, especially our heart. Essential for bone and muscle growth and to convert our food into energy for our bodies.
Selenium is important for thyroid function and immunity. Getting adequate selenium in our diets may also be helpful to reduce cancer risk.
Zinc is essential for many functions in the body including wound healing, immunity, bone and muscle growth.
Iron aids in carrying oxygen to the muscles, which is necessary for our muscles to contract for exercise and for everyday activity.
Magnesium is involved in bone health, muscle contraction, immunity, blood clotting, blood pressure regulation, energy metabolism.
Shellfish Allergies and Recommendations
When consuming shellfish, it’s important to pay attention to any allergies you may have, the source of the shellfish you’re eating to ensure quality, and the overall quantity of shellfish consumed each week for pregnant women and children.
The Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) encourages pregnant and breastfeeding women to limit to 8-12 ounces of seafood per week and 4 ounces for children, with an emphasis on those sources that tend to be lower in mercury such as scallops, shrimp, clams, and oysters.
Fish that tends to be higher in mercury include Swordfish and King Mackerel. For more information, take a look at what the Environmental Protection Agency (EPA) and The Food and Drug Administration (FDA) have to say here- EPA-FDA Advice about Eating Fish and Shellfish | Advisories and Technical Resources for Fish and Shellfish Consumption | US EPA.
Now that you know there are so many benefits to eating shellfish, all you need are some simple cooking techniques and recipes. Chef Andrew from North Coast has plenty of great ideas. Take a look….