Shellfish: Benefits, Risks and More

Authored by

22 May 2024

Shellfish - What is it?

Shellfish consumption is a long-standing and prevalent practice worldwide. They contain a high concentration of minerals, beneficial fats, and protein with minimal fat content. Regular consumption of shellfish reduces the risk of illness, aids in weight loss, and enhances cardiovascular and cognitive performance. However, shellfish often provoke allergic responses, and some types contain harmful metals and contaminants. This article provides comprehensive information on several clam species, including their nutritional composition, possible hazards, and health benefits.

Types of Shellfish

Shellfish are aquatic invertebrates distinguished by their shell-like exterior.

Molluscs and crustaceans are distinct taxonomic groupings that are classified separately. Molluscs consist of bivalves, including clams, scallops, oysters, and mussels, whereas crustaceans include prawns, crayfish, crab, and lobster. While certain freshwater species are categorised as shellfish, most shellfish are typically found in marine environments. Shellfish is found in grocery stores and restaurants worldwide, and various regions are famous for certain types. For instance, the Northeastern region of the United States prefers lobster, whereas the Southern part of the country often incorporates prawns into its food.

Shellfish are often prepared using culinary methods such as frying, baking, or steam-cooking. Some types of food, including clams and oysters, are eaten either partially cooked or raw. The taste of these dishes varies depending on the kind and method of cooking, ranging from mild to delicate and including a spectrum from sweetness to saltiness.

Nutritional Powerhouses

Shellfish are nutritious with significant protein, healthy fats, and minerals. Below is a comparison of the nutritional makeup of 3-ounce (85-gram) servings of several types of shellfish:

Most of the fat found in shellfish consists of omega-3 fatty acids, which provide many health benefits, such as improving cardiovascular and cognitive function. Shellfish are rich in essential nutrients such as iron, zinc, magnesium, and vitamin B12, all of which are important for the optimal functioning of the body. A single serving of 3 ounces (85 grams) of oysters provides about 100% of the recommended Daily Value (DV) of zinc.

It is essential to recognise that baking or boiling mussels is the optimal approach to enhance their nutritional worth. Fried or breaded shellfish have elevated sodium, refined carbohydrates, excessive calories, and other undesirable constituents.

What are the Health Benefits of Shellfish?

Shellfish provide an impressive array of nutrients that improve the immune system, cognitive function, heart health, and waist size.

· Weight Loss

Because shellfish contains a significant amount of lean protein, healthy fats, and low calories, it is a fantastic choice for those who want to reduce their body fat percentage.

The consumption of meals that are high in protein will cause one to feel full and satisfied, which will assist in reducing the number of calories that a person eats, making it more straightforward for him to either lose weight or keep the weight you have.

Additionally, compared to other meals that are strong in protein, fish has the capacity to enhance satiety and help in weight loss more effectively than other eating options. The large quantities of omega-3 fatty acids discovered in fish are primarily responsible for this phenomenon.

A study of overweight individuals revealed that those who consumed higher quantities of omega-3 fatty acids while adhering to a diet that restricted the number of calories they consumed experienced a more gratifying sensation of fullness after meals. This was in contrast to those individuals who consumed lower quantities of omega-3 while adhering to the same diet.

· Optimal Brain Function

Shellfish have components that are advantageous to the cardiovascular system, and these components are necessary for the brain to operate at its highest level. According to a number of studies, there is a correlation between inadequate levels of omega-3 and vitamin B12 in the plasma, impaired brain development in children, and cognitive performance in adults. This link was shown not only in children but also in adults. In addition, a number of studies have shown that the augmentation of mental performance as a result of the synergistic actions of omega-3 fatty acids and vitamin B12 is responsible for such enhancement. The administration of B vitamins has been demonstrated to effectively prevent the process of cognitive decline in older adults who have been diagnosed with severe cognitive impairment, as shown by the outcomes of the research studies that were conducted. This behaviour was seen in 168 persons who had higher amounts of omega-3 fatty acids in their blood than those who had lower levels. To be more precise, this phenomenon was observed in certain individuals.

· Rich in Immune-Boosting Nutrients

Certain shellfish contain substantial amounts of zinc, enhancing the immune system's efficiency. The mineral in question is crucial for the growth and functioning of the cells that make up the body's immune system. Moreover, it serves as an antioxidant to protect against inflammatory harm. A study of sixty-two individuals who were in excellent health and over the age of ninety-nine discovered a connection between reduced zinc levels and poor functioning of specific immune cells.

Frequent consumption of shellfish, such as oysters, clams, mussels, lobster, and crab, improves the overall efficiency of the immune system and increases zinc levels.

· Fat and cholesterol

Shellfish possess minimal saturated and overall fat, making them very attractive. Seafood and shellfish are rich in polyunsaturated fat, which is advantageous. Omega-3 fatty acids, including in oily fish and shellfish, have cardioprotective effects and support optimal brain and visual development in babies.

Oily fish, such as mackerel, salmon, and sardines, are primarily rich in omega-3 fatty acids. Nevertheless, shellfish contains a substantial amount.

Healthcare professionals concur that maintaining a daily cholesterol intake of less than 300 mg is the optimal strategy to promote a healthy diet. Most shellfish weigh less than 100 milligrammes, and a specific subset of slender individuals has a quantity of less than 60 milligrammes. Two specific exclusions are squid and prawns, which have high cholesterol levels.

· Lowers Heart Disease Risk

Research suggests that including non-fried fish in one's diet reduces the risk of heart disease. However, the consumption of fried fish significantly raises the likelihood of developing heart disease. A 2021 study revealed that those who include prawns in their diet have a reduced incidence of hypertension and hypercholesterolemia. In addition, they have a decreased likelihood of developing cardiovascular disorders such as heart disease and stroke.

Given the prawns' reputation for being rich in cholesterol, how do they effectively reduce cholesterol levels? Historically, dietary guidelines for preventing heart disease included limiting the intake of cholesterol found in foods such as shellfish. However, these guidelines have been omitted in the latest suggestions. Scientific studies have not shown a direct cause-and-effect connection between the intake of dietary cholesterol and the probability of developing cardiovascular disease.

Data suggests that eating prawns raises levels of high-density lipoprotein (HDL) cholesterol, considered beneficial, and low-density lipoprotein (LDL) cholesterol, considered harmful. Overall, the total cholesterol to HDL cholesterol ratio is favorably influenced. Shellfish is characterised by a relatively low quantity of saturated fat and a substantial amount of omega-3 fatty acids, which provide advantages for cardiovascular well-being. Put, regularly eating prawns reduces cholesterol levels.

· Improve Pregnancy Outcomes

A study conducted in 2019 showed that ingesting a mere 4 ounces of seafood each week significantly improves the cognitive development of the foetal brain.1. It is essential to recognise that shellfish, particularly prawns, provide lower amounts of protection compared to fatty seafood like salmon and sardines.

Prawns include supplementary components, such as iodine, that function in the growth and development of the foetal brain. The iodine daily value (DV) is 9%, equivalent to the intake of three ounces of cooked prawns.

What are the Risks of Shellfish?

While shellfish is nutrient-dense, there are certain disadvantages linked to its ingestion.

· Heavy Metal Accumulation

Shellfish absorb heavy metals, such as cadmium or Mercury, from their immediate environment. Humans do not excrete heavy metals. These compounds gradually build up in the body, leading to organ damage and other health concerns. According to a study, mussels in some regions have double the cadmium advised for daily consumption. Shellfish contain small amounts of Mercury, but the concentrations are typically lower than those in larger fish.

According to the FDA guidelines, people must consume 3-5 ounces (85-140 grams) of low-mercury fish twice weekly. Consuming shellfish in quantities equal to or below this threshold per week must not raise concerns about heavy metal intake.

· Foodborne Illness

They are consuming shellfish that has been contaminated leads to foodborne illness. Between 1973 and 2006, molluscs, including clams, scallops, oysters, and mussels, were responsible for around 45% of foodborne diseases associated with seafood in the United States. Shellfish cause foodborne sickness if contaminated with bacteria, viruses, or parasites from their environment. Both uncooked and inadequately chilled shellfish provide ideal environments for the fast proliferation of viruses. Following proper cooking and storage techniques for shellfish significantly decreases the likelihood of acquiring a foodborne illness. Individuals with immunodeficiency, the elderly, and pregnant or nursing women must avoid consuming raw or undercooked prawns.

· Allergic Reactions

Shellfish is among the top eight most common food allergies in the United States.

While shellfish allergies occur in infancy, they often arise after adulthood. Shellfish allergy results in the following symptoms:

Symptoms of diarrhoea and vomiting, along with abdominal pain and discomfort.
Swelling and irritation of the lips, tongue, or throat are symptoms of hives.
Dyspnoea is the term used to describe the medical condition characterised by the sensation of having trouble breathing.
Individuals with shellfish allergies sometimes have a potentially life-threatening illness known as anaphylactic shock, necessitating immediate medical intervention.

· Eating raw shellfish

Consuming uncooked seafood is typically seen as safe. Nevertheless, the ingestion of raw shellfish poses a potential risk. Vibriosis is a contagious illness that can be acquired by consuming uncooked seafood. The condition is attributed to thermophilic microorganisms. Consuming raw or undercooked seafood can result in contracting it.

Chitosan Supplements

Chitosan-based dietary supplements comprise shellfish exoskeletons from prawns, crabs, and lobster. Unlike other polysaccharides, chitosan may interfere with the digestion of lipids and cholesterol, lowering their absorption. Thus, chitosan tablets are appealing to those who want to regulate their cholesterol and weight. A viscous substance produced by the supplement in the stomach traps lipids and prevents absorption. This approach might decrease cholesterol and enhance cardiovascular health.

Chitosan increases immunity and accelerates wound healing. This supplement is vital for overall health because of its antibacterial properties, which prevent illnesses. It has also been shown that chitosan balances the gut flora and promotes the growth of helpful bacteria, enhancing digestive function. Owing to adverse effects, those sensitive to shellfish should steer clear of chitosan supplements. Chitosan tablets added to a healthy diet help those who value cardiovascular health, weight management, and immune system strengthening. To get the mentioned health benefits, check out Welzo’s Chitosan Supplements containing 240 capsules in a bottle.

Tips for Consuming Shrimp

To maximise the benefits to cardiovascular health, avoiding the process of frying prawns is advisable. Please consider attempting any of these recommendations for digesting the shellfish instead:

Add boiled or steamed prawns to salads, soups, stir-fries, tacos, and other recipes.
Intensify the taste of prawns by including herbs and spices such as paprika, pepper, turmeric, chilli, cilantro, cumin, garlic, ginger, lemon, lime, and mint.
Perform a comparative experiment to assess the cooking methods of sautéing and grilling prawns using avocado oil, a well-known substance recognised for its advantageous impact on cardiovascular well-being. Combine it with a generous number of vegetables and choose brown or wild rice.

Although some swallow raw prawns, boiling them thoroughly significantly reduces the likelihood of becoming ill. Careful choice and handling of raw prawns are crucial to limiting the risk of foodborne illness. If one chooses to consume prawns, it is recommended to go for frozen, uncooked prawns. Cryogenic treatment facilitates the elimination of parasites, but it does not ensure complete sterility of the shellfish. The most effective approach to ingesting prawns is appropriately preparing them, guaranteeing the best safety. The numerical value is 26. While shellfish have a notable impact on a low-cholesterol diet, it is crucial to acknowledge that they contain varying levels of dietary cholesterol, ranging from moderate to high. Carbohydrates and saturated fat have a more significant impact on blood cholesterol levels. Shellfish have little saturated fat, while some types have high cholesterol levels. One must ingest two to three portions of fish and shellfish every week to enhance cardiovascular well-being. Shellfish is prepared using many culinary techniques, such as frying, breading, buttering, and combining with flavourful sauces. Seek heart-healthy cooking techniques for shellfish since they elevate blood cholesterol levels.

Conclusion

Shellfish are aquatic invertebrates distinguished by their shell-like exterior. They contain a high concentration of minerals, beneficial fats, and protein with minimal fat content. Regular consumption of shellfish reduces the risk of illness, aids in weight loss, and enhances cardiovascular and cognitive performance. Strong in protein, fish has the capacity to enhance satiety and help in weight loss more effectively than other eating options. The large quantities of omega-3 fatty acids discovered in fish are primarily responsible for their role in weight loss. While shellfish is nutrient-dense, there are certain disadvantages linked to its ingestion such as heavy metal accumulation, foodborne illnesses, and allergic reactions.

Chitosan-based dietary supplements comprise shellfish exoskeletons from prawns, crabs, and lobster. A viscous substance produced by the supplement in the stomach traps lipids and prevents absorption. This approach might decrease cholesterol and enhance cardiovascular health. Chitosan also increases immunity and accelerates wound healing. To enjoy the mentioned health benefits, check out Welzo’s Chitosan Supplements and order them now for a quick delivery to your doorstep.