Health Benefits of Shellfish

Shrimp, lobster, oysters and scallops are not only delicious they are packed with so many health benefits. Eating shellfish has been part of human nature for about 164,000 years! Scientists found a cave in South Africa that had evidence of humans eating shellfish and this was one of the first examples of modern behavior. How interesting!

They are all a big part of my diet and one of my favorite parts about living in New England.

Shrimp

Shrimp are a low-calorie protein source containing about 80 calories in a 3 oz service with 20 grams of protein. Shrimp contain selenium which is important for immune and thyroid health and iodine which is also important for thyroid health. When buying shrimp look for frozen shrimp that says “IQF” or “individually quick frozen”. This means that the shrimp were frozen on the boats right after being caught – at the peak freshness! The size of the shrimp is indicated by the letter U followed by a number. For example, U16-20 means there are 16-20 shrimp in a pound. The lower the number, the bigger the shrimp. To defrost, place frozen shrimp in a bowl or colander in your sink and run under cool water until defrosted.

Lobster

Lobster is a very nutrient dense protein source. It contains lean proteins, vitamin B12, zinc, selenium, and iodine. A 3 oz portion contains about 65 calories and 14 grams of protein. Lobster is always best purchased alive and fresh. Don’t let a live lobster intimidate you! Boil a large pot of water to a rapid boil and boil a 1 ½-2-pound lobster for exactly 12 minutes. It will come out perfect every time!

Oysters

Oysters have an abundance of vitamins and minerals that are so good for us including vitamin D, iron, zinc, manganese and selenium.  Each average sized oyster contains about 2 grams of protein and 30 calories. These health benefits are the same whether you are enjoying raw oysters or cooked oysters. Oysters are almost always farmed but that industry has some of the most sustainable farming practices (aquaculture). My favorites are from Island Creek Oysters out of Duxbury, MA.

Scallops

Scallops are a sweet and tender protein source from the sea that can be enjoyed raw or cooked. The 2 major types are bay scallops (small) and sea scallops (larger). Both contain great lean proteins, magnesium, zinc, choline and vitamin B12. Because of their delicate flavor they are usually showcased as the star of a dish in a simple preparation. This quick cooking shellfish takes only a few minutes to cook depending on the size.