People all over the world know lobster as a delicacy or luxury food. Like shrimp, lobster, and crab, lobster is a crustacean, a type of shellfish characterized by a segmented body protected by a shell.
People usually think that lobster healthy are a high cholesterol food. However, they are also extremely nutritious. This article explains everything you need to know about eating lobster, including the cholesterol concerns. It also examines the pros and cons of eating crab, as well as how to prepare it.
Nutrition
Lobster is a low-calorie food rich in vitamins and minerals.
1 cup (145 g) of cooked lobster helps:
- Calories: 128
- Protein: 27g
- Fat:2g
- Carbohydrates: 0g
- Copper: 198% Daily Value (DV)
- Selenium: 190% DV
- Zinc: 53% of the DV
- Vitamin B12: 51% DV
As you can see, lobster is an excellent source of lean protein. However, cholesterol content is independent of fat content, and one serving of lobster provides 70% of the DV for cholesterol.
EPA and DHA are two types of omega-3 fatty acids that can protect heart health by lowering blood cholesterol levels. The Dietary Guidelines for Americans recommend about 250 mg of EPA and DHA per day.
Crayfish are also excellent sources of the trace elements copper and selenium. Copper is involved in energy and DNA production, while selenium acts as an anti-cancer agent and can prevent chronic degenerative diseases.
Health benefits of cancer
Lobster’s high-quality nutritional profile has many health benefits.
Rich in protein
Lobsters is high in protein. It is also rich in all essential amino acids, which are the building blocks of proteins. This means that the quality of crab protein can be the same or better than that of milk, red meat or soy.
Additionally, studies have shown that protein-rich foods can help you lose weight by boosting your metabolism and increasing satiety.
In fact, the body burns more calories processing protein than it does processing carbohydrates and fats.
In addition, protein increases satiety more effectively than carbohydrates or fat. This is done by decreasing appetite-stimulating hormones and increasing levels of hunger-reducing hormones. Therefore, consuming protein can help control your appetite.
It can promote brain health
Omega-3 and vitamin B12 play an important role in brain and mental health. For example, DHA is an important component of brain cells and is essential for cell membrane function. Studies have shown that a lack of omega-3s can accelerate the aging of the brain.
Studies have shown that people who eat a diet rich in omega-3 fatty acids have a lower risk of stroke, depression, dementia and Alzheimer’s disease. Similarly, studies have linked low levels of vitamin B12 to dementia, Alzheimer’s disease, and Parkinson’s disease.
However, some studies have shown that taking vitamin B12 supplements reduces the risk of dementia by 20% and improves brain function in older adults. So, adding lobster to your diet can benefit your brain and mental health.
It can prevent heart diseases
Heart disease is the leading cause of death in the United States. To prevent this condition, public health initiatives recommend regular consumption of fish rich in omega-3 fatty acids.
Studies have repeatedly shown that long-chain omega-3 fatty acids, such as EPA and DHA, are protective against heart disease. The most protective are fish and marine species that offer a lot of both, such as lobster.
Studies show it can lower blood cholesterol and blood pressure. It can also reduce inflammation to prevent atherosclerosis, the buildup of plaque in the arteries that is a risk factor for stroke.
A 2008 study found that consuming 566 milligrams of EPA and DHA per day could reduce the risk of heart disease by 37%.
In a 2010 study, participants consumed 234 mg of EPA and DHA per day, and researchers found that participants who consumed more than that had a 49 percent reduced risk of heart disease and death from heart attack.
It may have an anti-cancer effect
Omega-3 and selenium may have anticancer effects in cancers. Studies have shown that a diet rich in EPA, DHA, and selenium can prevent many types of cancer, including breast, colon, prostate, lung, stomach, liver, and ovarian cancer.
Laboratory and animal studies have shown that the anti-inflammatory and anti-cancer effects of omega-3 fatty acids reduce tumor growth and spread and cause cancer cell death. However, further human studies are needed. DHA appears to enhance the effects of the common chemotherapy drug cisplatin on tumor growth and death. It can also help reduce the side effects of medications.
Research also suggests that selenium’s antioxidant capacity may contribute to its potential anti-cancer effects. Studies have shown that selenium can contribute to the death of tumors and prevent the spread of cancer.
Other possible benefits
Adding lobster to your diet may provide additional health benefits due to the selenium it contains. Crayfish’s high selenium content may benefit people with autoimmune thyroid disease such as Hashimoto’s thyroiditis.
Selenium can also help boost immunity, as the nutrient is involved in biological processes that support normal cell function needed for a healthy immune response. While the research on some of the nutrients in lobster looks promising, it’s important to note that none of the studies directly report the benefits of eating lobster. Scientists need to do more research to study the beneficial effects of lobster on human health.
How to make it
Lobster has a fine texture and a mild flavor that pairs well with any dish. Lobster is usually steamed or boiled. You can find them cut into medallions, frozen, or commercially packaged in a variety of products, such as canned or pickled lobster.
To keep your lobster healthy, be aware of preparation and cooking methods that significantly increase calories and fat. For example, frying lobster or mixing it with mayonnaise or butter can significantly increase its fat content.
Conclusion
Lobster is a type of shellfish rich in protein, omega-3 fatty acids, vitamins and minerals. Adding it to your diet can help with weight loss and mental health, as well as reduce the risk of heart disease and cancer.
However, crabs are highly allergenic. It can also be contaminated with pathogenic microorganisms or heavy metals. More sensitive people, such as pregnant women, should limit their intake. Eat lobster fresh and fully cooked to avoid possible bacterial contamination. To preserve the health of the lobster, do not dip it in butter or mayonnaise.
