No Need to Skimp on Shrimp

Shrimp is a delicious (and nutritious) variety of shellfish, but it could benefit from an image reboot. For years shrimp has had a bad rap because of the amount of cholesterol it contains. A three-ounce serving has nearly the same amount of cholesterol as an egg yolk, a little more than half of what the American Heart Association says we should eat in a day. But as time and research have marched on, so too has our understanding of how the cholesterol we eat influences heart health. We now know saturated fat, trans fats and overall eating styles are much more influential to our blood cholesterol levels than the cholesterol in food. That's not to say "food cholesterol" is inconsequential, particularly for people with high blood cholesterol levels and diabetes. It just matters less than once thought and can and should be back "on the menu."

Often, foods rich in cholesterol also have a meaningful amount of saturated fat. That's not the case with shrimp. Three ounces of shrimp contains 0.1 grams of saturated fat and no trans fats (unless added during preparation). Besides a great source of protein, shrimp is an excellent source of selenium, an antioxidant that protects cells in your body from damage; vitamin B12 and choline, which nourish your brain; and iodine, a key nutrient for the function of certain hormones.

Though not as robust as salmon, trout or tuna, shrimp boasts a respectable amount of omega-3 fats, which are valuable to calming inflammation and supporting brain and heart health. Shrimp also contains a phytonutrient called astaxanthin, which, studies show, promotes significant antioxidant and anti-inflammation activity in the body. It also has antibacterial properties and protects against the damage ultraviolet rays can cause to skin. Astaxanthin may have heart health benefits, too, as it can help increase high-density lipoproteins (HDLs), which help keep blood cholesterol levels in check.

Unless you are part of the 2% of people who are unfortunately allergic to shrimp or have another medical condition that requires you to avoid them, these mild, light, slightly sweet-flavored crustaceans are a great addition to your grocery list. They're a cinch to cook and oh-so-versatile. Retain and amp up their health benefits by enjoying them with fresh vegetables, fruits, whole grains and herbs.