Many people love to eat seafood but are afraid of allergic reactions. Although they may be tempted, they dare not eat it. In fact, you don't need to be too afraid. Different types of seafood have different ways of being prepared and eaten. Let's take a look at the nutritional value and dietary taboos of 10 common types of seafood!
Seafood is rich in nutrients. Research has found that eating seafood once a week can halve the risk of heart disease. What exactly is the nutritional value of the seafood we often eat? What should we pay attention to when eating it? The latest article in the British Daily Mail interviewed British nutritional therapist Jackie Lynch.
1. Smoked Salmon and Salted Raw Salmon
Extremely high in omega-3 fatty acids, which helps patients with age-related macular degeneration protect their vision. However, it is high in sodium, with 85 grams providing 20% of the daily sodium requirement.
Note: People with high blood pressure should not eat it in excess.
2. Crab
Rich in protein, omega-3 fatty acids, selenium, chromium, calcium, copper, and a large amount of zinc. Omega-3 fatty acids help prevent and treat arthritis and lower high blood pressure. It is low in calories and has little saturated fat, which is beneficial for heart health.
Note: People with high blood lipids can only eat it occasionally.
3. Squid
Contains protein, omega-3 fatty acids, copper, zinc, B vitamins, and iodine. B vitamins help relieve migraines, and phosphorus helps with calcium absorption. 100 grams of squid has only 70 kcal of energy.
Note: Do not eat more than a fist-sized portion of squid per day, and it's best not to fry it when cooking.
4. Oysters
Rich in protein, zinc, omega-3 fatty acids, and tyrosine, with low cholesterol content. The zinc content is extremely high, which helps improve male sexual function.
Note: 6 oysters contain twice the daily requirement of zinc. If the oysters are not fresh, they can easily cause food poisoning.
5. Mussels
Rich in selenium, iron, folic acid, vitamin A, B vitamins, iodine, and zinc. Regular consumption of mussels is good for thyroid health.
Note: A small bowl of mussels can meet the daily vitamin B12 requirement and half of the iodine requirement. However, pregnant women should try to avoid eating them.
6. Scallops
Rich in protein, omega-3 fatty acids, B vitamins, magnesium, and potassium, low in calories and with no saturated fat. Regular consumption of scallops helps prevent heart disease, stroke, and Alzheimer's disease.
Note: Compared to other seafood, it is higher in calories, so people who are losing weight should eat it in moderation.
7. Shrimp, Crayfish, Prawns
Contains a large amount of vitamin B12. It is also rich in zinc, iodine, and selenium, with low calories and fat.
Note: It is high in cholesterol, so people with high cholesterol should not eat it in excess.
8. Whelks and Clams
Rich in vitamin A and zinc. The protein content is higher than that of lamb. This type of seafood is high in zinc, which is also beneficial for skin and hair health. Vitamin A helps improve vision.
Note: The place of origin is important. Try not to buy seafood from near the coast, as it is more likely to be polluted.
9. Lobster
Rich in iodine, selenium, B vitamins, vitamin E, and healthy protein. It is low in cholesterol and calories. 150 grams of lobster meat contains 33 grams of protein.
Note: People with high cholesterol can only eat it occasionally.
10. Octopus
Contains a large amount of B vitamins, potassium, selenium, taurine, and iron, with no saturated fat. Taurine can lower blood cholesterol, help prevent heart disease, and relieve stress. 85 grams of octopus contains 140 kcal of calories.
Note: When buying octopus, try to choose smaller ones, as larger, older ones are not easy to cook tender.