Prawns and shrimps are an extremely good source of protein, yet are very low in fat and calories, making them a very healthy choice of food.
Although shrimps and prawns have a high cholesterol content, they are low in saturated fat, which is the fat that raises cholesterol levels in the body and is bad for you. For this reason, there is no need to avoid eating shrimps or prawns.
Meat and dairy products are also sources of protein but they tend to be very high in calories and saturated fat. A 4 oz (115 g) portion of shrimps contains almost half the recommended daily protein needed but only contains 112 calories and less than 1g of fat.
Shrimps and prawns do contain a lot of omega-3 fatty acids, but these fatty acids are good for you and help prevent against heart disease, circulatory diseases and many other types of illnesses. These valuable fats lower triglyceride levels and have many other benefits for heart health
Prawns and shrimps also contains high levels of vitamin B12, zinc, iodine, phosphorous, potassium, selenium and iron and have smaller quantities of calcium, magnesium and sodium.
Many of these vitamins are essential for healthy skin, bones and teeth. Prawns are an excellent source of vitamin E.
Most shellfish is naturally low in total fat and saturated fat, and only moderate in cholesterol content. That means it can still fit into a heart healthy diet.
Here’s the catch
Of course, portion control is the key. If you consume double the recommended portion of shellfish, then you must double the cholesterol content as well, which is okay as long as you are careful with your cholesterol intake for the rest of the day. It depends on how it is cooked. If it deep fried in oil, baked with butter or cooked in a coconut gravy, then the amount of saturated fats increase, which in turn increase the cholesterol levels.
Here’s the catch
Of course, portion control is the key. If you consume double the recommended portion of shellfish, then you must double the cholesterol content as well, which is okay as long as you are careful with your cholesterol intake for the rest of the day.
So, include it in moderation in your diet.
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Dr. Sanjana, I am Vivek. I live in Bangalore. I would like to know the names of fish in Kannada (especially those like Salmon and other fish which contain a lot of Omega-3 content). If you know the information, please pass it on to me (tambaramvivek@gmail.com)
Thank you for taking the time to read my request.
[Reply]
Sanjana - Dietitian Reply:
July 27th, 2009 at 9:35 am
Hi Vivek,
I have a few names for you. Firstly salmon is not available in India. You may need to buy them canned, and hence we dont have a kannada name for it.
Herring is called selakku, anchovies as engallu, mackeral as bangadei and sardines as pedi. These fishes are rich in omega 3 fatty acids. I hope this is of some help to you.
[Reply]
Ramu Reply:
March 22nd, 2010 at 1:39 pm
Dr. Sanjana,
How about fish like Bhetki (bass), Rawas (some call it Indian Salmon) & Seer fish? Aren’t these fish rich in omega-3 fatty acids too?
Thank you.
[Reply]
Sanjana - Dietitian Reply:
March 31st, 2010 at 9:57 am
The fishes that have a oily sheen are known to have the oils rich in omega 3 fatty acids…
Dr. Sanjana, thanks for your reply. Yes, it helps me a lot. I already get bangadei(or bangda as it is called in B’lore) here. I will search for selakku, engallu, and pedi as well. This information will greatly help in restoring a good part of my health. Thanks again.
[Reply]
DR.Sanjana,i’m khushboo from yamunanagar(haryana).i wanted to know what i should have in non veg,like eggs,fish,chicken etc..and plz let me know whwn i should take them..thankyou..
[Reply]