Health Benefits of Shrimp

The shrimp is a fruit of the delicious and versatile sea, which can be included in many dishes, either as snacks or as the main ingredient. But, much more than that, the consumption of this seafood brings several benefits to our health. Shrimp have a lot of vitamin D, which is responsible for aiding the growth and development of our bones and teeth. It also works by maintaining the level of calcium in bones.

Although shrimp are small crustaceans, there is nothing tiny about their consumption. They have a clean, crunchy taste and are considered the most popular seafood in the world. The flesh is firm and translucent, appearing in a wide variety of colors, which can be pink, grey, yellow or brownish. Once cooked, the shrimp meat becomes opaque, creamy and pink in color.


Shrimp are a great source of high quality protein, in addition to having several minerals and vitamins that are essential for our body. They are still low in calories and carbohydrate-free. Among the nutrients and properties that we can highlight in seafood are

  • Vitamins:

Shrimp provide significant amounts of B-complex vitamins – B3, B6 and B12 – for our bodies. They help our body produce energy, maintain the correct functioning of the nervous system and manufacture red blood cells.

  • Minerals:

Among the minerals present in shrimp are iron, zinc, selenium, copper, magnesium and phosphorus. The first is important for the production of our body’s muscle proteins and red blood cells, while zinc and selenium together support the healthy functioning of our immune system. The last three, copper, magnesium and phosphorus, help make our bones stronger and also help with metabolic processes.

  • Proteins:

Shrimp are a great source of complete protein, providing our bodies with the essential components for the formation of new proteins. Approximately 100 grams of steamed or cooked shrimp have about 100 calories and 22 grams of protein. These amounts are the same as those found in a serving of chicken or beef.

  • Fats:

Seafood is also a great source of unsaturated fats, those that help improve blood cholesterol levels. Unlike trans or saturated fats, which are harmful.

  • Omega-3 Fatty Acids:

Omega-3 fatty acids, present among the components of shrimp, are great allies for those seeking to reduce inflammation or fight heart disease.


As we have seen, shrimp has a series of vitamins and minerals, in addition to other elements that offer several benefits to our body. Meet some of them:

  • Slows down skin aging:

The consumption of shrimp offers benefits for the beauty of our skin, as it contains a carotenoid called astaxatin, which combats premature aging of the skin. In addition, the zinc present in seafood directly participates in the formation of new cells in our body and attacks free radicals that can compromise skin cells.

  • Strengthens hair strands:

Another aesthetic benefit of consuming shrimp is related to our hair health. The copper present in it is a mineral that helps fight hair loss. It provides strength and shine to the strands.

  • It’s good for the brain:

Due to the presence of B-complex vitamins, especially vitamin B12, shrimp offers benefits to our brain. It is a good memory and helps to prevent Alzheimer’s disease and other neurological diseases as well.

  • Helps in the prevention and treatment of anemia:

Because shrimp are a great source of iron, they can help prevent and treat anemia, a condition in which the blood does not have enough healthy red blood cells. It can cause weakness, nausea and malaise.

  • It is effective for bone health:

The concentration of phosphorus and calcium minerals in shrimp make it a good food for healthy bones. In addition, the presence of vitamin D in seafood also enhances the absorption of these nutrients by our body. This helps to prevent problems related to our bone structure, such as osteoporosis.

  • Strengthens the immune system:

The minerals present in shrimp provide different benefits to our immune system, which leaves our body better protected against various diseases and infections.


Despite all the benefits that shrimp offer to the body, it has some components that can cause allergies in some people. Those who suffer from this condition generally feel itchy, swelling in the mouth and throat and redness of the skin. The rarest and most severe cases can lead to anaphylactic shock.

In addition to being on the list of allergenic foods, shrimp are also high in cholesterol and sodium, which can harm cardiovascular health. Cholesterol can raise bad blood cholesterol levels, while sodium raises blood pressure. This means that it puts undue pressure on our blood vessels, which can increase the risk of cardiovascular disease.


Shrimp is reputed to be a sophisticated and expensive ingredient, isn’t it!? But those who think that you have to spend a lot to enjoy a plate full of this seafood are wrong. To prepare any dish properly, care should already start at the time of purchase.

To see if the shrimp are fresh, make sure they keep their body curved and their head attached to it. Another important tip is related to the smooth smell and the shiny bark. They indicate the freshness of the crustacean. Otherwise they are already in the process of decay. There are those who prefer to buy frozen shrimp, but be aware that there is always a little loss of flavor and texture. But, the positive aspect is that there is more care in this process, as the food is not exposed to contamination or outside the ideal temperature.

When preparing the shrimp, if they are frozen, the tip is to defrost them inside the fridge. To do this, remove the package from the freezer the night before the day of preparation and place them in the traditional refrigerator. Cleaning is only necessary for medium or large shrimp, the small ones can be consumed whole.

When cleaning the crustaceans, the head and gut must be removed, as well as taking care that they are not contaminated by bacteria. For this, the tip is to soak them in a bowl of ice water and, as cleaned, put them in another dish with water as well.

When grilling, frying or cooking shrimp, you need to be attentive, their meat cooks very quickly and, if you get distracted, you will miss the point. Check out two recipes that have shrimp as the main ingredient:


To prepare this recipe, you will need a cup of butter, two tablespoons of mustard, a tablespoon of lemon juice, a tablespoon of minced garlic, a tablespoon of chopped fresh parsley and 900 grams of fresh shrimp clean.

First, let the oven preheat at a high temperature, around 230ºC. Then, in a saucepan over low heat, add the butter and let it melt along with the mustard, garlic, parsley and lemon juice. Once completely melted, remove the mixture from heat. In a shallow baking dish, place the prawns and cover them with the butter. Afterwards, take the container to the oven and leave it for about 15 minutes or until the shrimp are pink in color.


To prepare this recipe you will need 450g of shrimp, 800g of peeled cassava and cut into pieces, 50g of red pepper, 50g of green pepper, 80g of tomato, 70g of onion, six cloves of red garlic, 90g of palm oil, 50ml of olive oil, 150ml of coconut milk, black pepper to taste, refined salt to taste and a liter and a half of water.

First, clean the shrimp and make a broth with the skins, heads and water. Then put the cassava to cook in this broth and make a process while still hot. Reserve. Saute the crushed garlic in olive oil and add the onion. Also add the shrimp and leave until they turn pink. Afterwards, remove them and set aside. Now saute the peppers along with the chopped tomatoes, garlic, onion and cilantro. Process this mixture while still hot, return it to the oven, then add the coconut milk, the processed manioc and the palm oil, stirring until just right. Finish by adding the shrimp.

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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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