Shrimp - Food of the Month

2011-10-11T21:07:00.000-07:00

This month we picked shrimp, which happens to be the second-most popular seafood choice after canned tuna. Shrimp can either be wild-caught or farmed and come in many different types and sizes. The larger sizes typically come from warmer waters, while the smaller shrimp species that prevail in colder waters tend to be more succulent.

Nutrition Tidbits for Shrimp

A 4-oz serving of boiled shrimp (approximately 12 or 13 large) contains:

Calories: 135 kcal
Fat: 1.9 g
Carbohydrates: 1.7 g
Protein: 25.7 g
Fiber: 0 g
Glycemic Index (GI): Low

Shrimp is a great low-fat source of protein, but has sometimes been unfairly dismissed because of its high level of naturally occurring cholesterol. (While shrimp does in fact contain cholesterol, the level of saturated fats and trans fats in the foods you eat have a greater bearing on your blood cholesterol profile.) Shrimp is high in omega-3 fatty acids, which have been shown to benefit both your brain and your cardiovascular system. Shrimp is also extremely high in selenium, a micronutrient that plays a big role in antioxidant enzymes within the body, as well as shutting down pathways that lead to cancer. Selenium has also been shown to inhibit cancer cells while helping DNA repair in damaged cells. To top it off, shrimp is also a good source of iron, Vitamin B12, and Vitamin D.
As with any seafood, fresh raw shrimp is extremely fragile and should be purchased as close to consumption time as possible. Buy from stores with an established reputation for a fresh supply of seafood. Fresh raw shrimp should smell like saltwater, with no ammonia "off" smell. The body of the shrimp should feel firm, not mushy, and should be firmly attached to the shell.
If you have to store raw shrimp in the fridge, pack the wrapped shrimp in a container with ice and water, put it in the deepest, lowest corner of the fridge and consume within 24 hours. Frozen shrimp lasts longer but should be used within a few months. Cooked leftovers can be refrigerated but should be eaten within 2 days.

Ways to Include More Shrimp in Your Diet

Add small cooked shrimp to omelet, frittata, salad, pizza or soup.
Use it as a sandwich filling in place of tuna (keep it cold until you eat) or make these Lime Shrimp Lettuce Wraps
Make a tasty spicy curry to serve over rice, like this Burmese Prawn Curry
Make an easy, no-fuss Shrimp Gumbo in your slow cooker

Fish, Omega 3 and Heart Disease: A New Diet Guideline

2011-10-11T20:59:00.000-07:00

Fish, Omega 3 and Heart Disease: A New Diet Guideline

Omega 3 fatty acids from fish has been shown in epidemiological and clinical trials to reduce the incidence of heart disease by lowering cholesterol. Large-scale epidemiological studies suggest that individuals at risk for coronary heart disease benefit from the consumption of fish oil, as it is high in omega 3 fatty acids.

How Much Fish For Heart Disease?

It's recommended to have 500 mg of DHA (a specific type of omega 3) per day. But according to the National Health and Nutrition Examination Survey, we are only eating 1/5 of the recommended amount!
The easiest way to eat 2 servings of seafood a week. Two servings can cover our weekly DHA requirement!

What About Fish Oil?

The American Heart Association updated its advice on fish oil supplements and the full article was published in Circulation 106:2747-2757, 2002. Here's the short version of what they recommend:
People without documented coronary heart disease: Eat a variety of (preferably oily) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flax seed oil, canola oil, and soybean oil; flax seed and walnuts)
People with documented coronary heart disease: Consume approximately 1 gram of EPA+DHA per day, preferably from oily fish. EPA+DHA supplements could be considered in consultation with a physician.
People needing triglyceride-lowering: Two to four grams of EPA+DHA per day provided as capsules such as fish oil or omega 3 supplements under a physician's care

The Bottom Line

Collectively, data are supportive of the recommendation made by the AHA Dietary Guidelines to include at least two servings of fish per week (particularly fatty fish). In addition, the data support inclusion of vegetable oils (eg, soybean, canola, walnut, flax seed) and food sources (e.g., walnuts, flax seed) high in alpha-linolenic acid in a healthy diet for the general population. Consumption of a variety of fish is recommended to minimize any potentially adverse effects due to environmental pollutants and, at the same time, achieve desired heart health outcomes.
Caution: Cod liver oil is not a good substitute. It may cause toxicity in excess amount due to its high levels of Vitamin A and Vitamin D.

health

Shrimp - Food of the Month

​Nutrition Tidbits for Shrimp

​Ways to Include More Shrimp in Your Diet

Fish, Omega 3 and Heart Disease: A New Diet Guideline

How Much Fish For Heart Disease?

What About Fish Oil?

The Bottom Line

Nutrition Tidbits for Shrimp

Ways to Include More Shrimp in Your Diet