Health Benefits of Crab

Crab meat is a versatile and popular type of seafood, as well as an important food for those seeking a balanced diet and healthy eating. With a tasty and tender meat, the crab has many nutrients that are essential for our body along with a low fat content.


Crabs are crustaceans found in the ocean and consumed in many countries around the world. They are widely used for the preparation of different dishes, including roasted, boiled and fried. Meat is considered a delicacy in many countries and is therefore often replaced by cheaper imitation meat, made up of other fish and an artificial flavor.


Among its nutritional properties, crab meat has zinc, which, together with vitamin C, provides different benefits for our body, including reducing the level of bad cholesterol and strengthening immunity, in addition to bringing benefits to our skin.

Another element present in crab is iodine, which is necessary for the proper functioning of the thyroid gland and our hormonal metabolism. It even offers benefits for our hair, nails and teeth. Potassium, on the other hand, also present in the crustacean, provides benefits for the nervous system.

Crab meat also contains, among its elements, taurine, an amino acid that offers positive effects for our eyesight. It improves the elasticity of our body’s vascular and muscle tone, as well as supporting neurological development and helping to regulate the levels of water and minerals in our blood.

Another benefit of eating crab meat is related to diseases of the cardiovascular system. Because crab is rich in polyunsaturated fatty acids and proteins, it is easily digestible and also helps reduce bad cholesterol content in the blood. The protein present in crab meat is also absorbed by our body more quickly than other meats. The protein present in beef, for example, takes about five hours to be processed, while that in crabmeat and other seafood is twice as fast.

The regular consumption of crab meat also offers benefits to our emotions, due to the presence of B-complex vitamins, including B1, B2 and B12. The first is essential for the formation of hydrochloric acid and for the formation of our blood. It still plays a key role in carbohydrate metabolism. The second is essential in the metabolic process of proteins, fats and carbohydrates. It is also needed for red blood cell production, antibody formation, cell respiration, and for our growth in general.

Vitamin B12 is used to prevent anemia. It also helps in the formation and longevity of cells, as well as being essential for proper digestion, food absorption, protein synthesis and carbohydrate and lipid metabolism. In addition, vitamin B12 works by preventing nerve damage, treating fertility and promoting normal growth and development. It is essential for cell function, especially those in the gastrointestinal tract, bone marrow and nervous tissue.


If you’re allergic to other seafood, like lobster and shrimp, chances are you’re also allergic to crab. The symptoms of a food allergy can vary widely, from small rashes to anaphylaxis. Crab meat also has, among its elements, moderate amounts of purines, necessary for the correct functioning of our body, but which, in some people, can cause gout.

Crab meat can also cause food poisoning if not treated and prepared correctly. Crabs must be purchased fresh, without any strong odor, and must be kept chilled or frozen until ready for consumption.


The edible part of the crab is the abdomen region and its extremities, and its preparation does not take long, as it offers great benefits for our health. In many countries, seafood is a regular part of a healthy diet. What is recommended by nutritionists is to consume crab meat two to three times a week and accompanied by white rice. The composition is balanced, easy to ingest and does not overload the body. However, there are numerous recipes using crab meat. Check out:


  1. Crab cake: it is a great starter option and has an unmistakable flavor. The seasoning in the recipe mixes Sicilian lemon juice, parsley and cilantro, and the preparation is not very laborious, as it is enough to mix the ingredients to make the dough, bread the cakes and fry them;
  2. Ginger Crab Cake: This recipe is an enhanced version of the traditional crab cake. In it, the crustacean is mixed with potatoes, garlic, butter and chives. The recipe’s differential is the ginger, which surprises the palate by adding a fresher taste;
  3. Crab Salad with Bamboo Sprouts and Coriander: This simple and tasty starter brings cilantro, bamboo shoots, black mushrooms and shallot mixed with the flavor of the crab. In addition, the Chinese vinegar, olive oil, sea salt and chives, used in the preparation, add a striking flavor to the starter, which can accompany a special dinner for two;
  4. Crab and Avocado Salad: In this recipe, seafood is combined with avocado, Japanese rice wine, red peppers and arugula, in addition to wasabi and sesame oil. The ingredients give an oriental touch to the recipe, resulting in a unique flavor;
  5. Crab pie: considered a true explosion of flavors, crab pie combines cream, ginger, lemon, coriander and grated Parmesan in its filling. Also, the pepper seasoning adds a special touch. A good option is to serve it with a good wine.


  1. Crab: the preparation of this recipe, which uses crab as the main ingredient, consists of boiling the seafood in water seasoned with cilantro, onion, pepper, oil and salt. The end result is meat with a light texture;
  2. Spaghetti with crab meat: in this recipe the crab is made together with the spaghetti, creating a practical and delicious recipe. To prepare it, you will need lemon juice, watercress, garlic and pepper. The result is a balanced dish that is quick to make, ideal to accompany those days when we are looking for something more elaborate to eat;
  3. Crab Risotto: Among the ingredients of this risotto are carnaroli rice, white wine, tabasco pepper, olive oil and basil. During preparation, vegetable broth, butter and echalate are added, which leave the risotto with a wonderful flavor;
  4. Crab Rice: This quick and practical recipe combines rice, oil and coconut milk, leaving the dish tasty and with a great texture. The dish is ideal to be accompanied by a leafy salad;
  5. Ricotta Risoni with Crab: Risoni consists of a noodle shaped like rice. The crustacean and pasta, when combined with pesto sauce, kani kama and ricotta, create a tasty dish with great texture. The tip to finish the recipe is to season it with Sicilian lemon;
  6. Crab stew: A tasty, quick and simple recipe, the stew is made with crabmeat sautéed with garlic, onion and olive oil. To make the dish more flavorful, it is also possible to add coconut milk during preparation.
  7. Crab au gratin: the recipe for crab au gratin combines, in addition to the crustacean meat, onion, peppers, palm oil, coconut milk and sliced ​​bread. To finish the dish, the tip is to add grated Parmesan to leave a taste and crunchy texture.
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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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