Introduction: Crabs are delicious and sweet, a delicacy everyone craves during the autumn season. Do you know how nutritious crabs are? Who should avoid eating them? And what should we pay attention to when selecting crabs at the market?
As the saying goes, "When the autumn wind blows, crab legs itch." Autumn marks the beginning of crab season, which can last from September until the New Year. "In the ninth month, the round bellies are best; in the tenth, the sharp ones." This means that female crabs are most delicious in the ninth lunar month, while male crabs are in the tenth. As we enjoy this delicacy, let's learn some interesting nutritional facts about crabs.
1. A Variety of Crab Species
There are many species of crabs, with around 600 found in China alone. Crabs can be divided into two main categories: freshwater and saltwater. The most famous freshwater crab is the "Chinese mitten crab," also known as river crab, hairy crab, or clear-water crab, which typically matures from September to October. Common market varieties like swimming crab and flower crab are saltwater crabs. Due to their wide distribution, the seasons for saltwater crabs vary by region. Generally, the peak seasons are from March to May and September to October, with higher yields in the Liaodong Peninsula of the Bohai Bay from April to May. To enjoy the best taste, it's important to eat crabs in season. When they are mature, they are plump and flavorful; otherwise, they can be thin and tasteless.
Boiled Crabs
2. Is There a Nutritional Difference Between River and Sea Crabs?
Every 100 grams of river crab meat contains 17.5 grams of protein, 1.2 grams of fat, and 65 milligrams of cholesterol. In contrast, 100 grams of sea crab meat contains 13.8 grams of protein, 2.3 grams of fat, and 125 milligrams of cholesterol. Compared to sea crab, river crab meat has slightly less fat and cholesterol.
100 grams of river crab meat contains almost no Vitamin A, 6.09 milligrams of Vitamin E, 126 milligrams of calcium, 2.9 milligrams of iron, 3.68 milligrams of zinc, and 56.72 micrograms of selenium. 100 grams of sea crab meat contains 30 micrograms of Vitamin A, 2.99 milligrams of Vitamin E, 208 milligrams of calcium, 1.6 milligrams of iron, 3.32 milligrams of zinc, and 82.65 micrograms of selenium. Overall, both river and sea crabs are rich in vitamins and minerals, though their specific contents vary.
3. Crab Roe and Crab Paste
The abdomen of a female crab is round, commonly called a "round belly," while that of a male crab is triangular, known as a "pointed belly." Crab roe is the ovary and digestive gland of a female crab, while crab paste is the collection of semen and organs from the male crab's seminal vesicle. In the ninth lunar month, female crabs are full of roe, and in the tenth, male crabs are at their peak for paste development, making both rich and savory.
The nutritional components of crab roe and paste are similar, with a high fat content of over 15%. Among the fats, monounsaturated fatty acids are the highest (43%), followed by saturated (25%) and polyunsaturated fatty acids (23%). They are also relatively high in Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). However, it's important to note that 100 grams of crab roe contains about 466 milligrams of cholesterol, far higher than that in eggs, making it a high-cholesterol food.
River Crab with Rice
4. Tips for Eating Crabs
First, choose fresh, live crabs and do not eat raw or drunken crabs. Crabs are omnivores and may even feed on other animal carcasses or decaying matter. Their exoskeleton, gills, and gastrointestinal tracts are filled with various bacteria, silt, and may even contain parasites. Therefore, crabs must be scrubbed clean before cooking. Do not eat the gills, intestines, and other internal organs, and they must be thoroughly steamed or boiled before consumption.
Second, avoid eating too many at once. Crabs are high in protein, and the crab roe is high in cholesterol. Overconsumption in one sitting can be difficult for the body to digest and absorb. Therefore, a person should not eat more than 500 grams (about 1 jin) of crab at a time, and no more than three times a week.
5. Who Should Avoid Eating Crabs?
Due to their high levels of cholesterol and purines, the following groups should avoid eating crabs:
(1) Patients with digestive tract diseases, such as diarrhea, stomach pain, chronic gastritis, duodenal ulcers, cholecystitis, and gallstones;
(2) Patients with liver or kidney diseases, especially those in the active stage of hepatitis or with impaired liver and kidney function;
(3) Patients with gout;
(4) Patients with cardiovascular diseases such as hyperlipidemia and hypertension;
(5) Individuals with allergies, especially those allergic to seafood.
Crab Congee