Omega 3s, Lean Protein, and 3 More Super-Healthy Benefits of Eating Shrimp

Shrimp is a great source of lean protein.

One of the first reasons many reach for this seafood option is that it’s an excellent source of lean protein, thanks to its low total and saturated fat content. “Typically, three ounces of shrimp contains about 20 grams of protein,” says clinical dietitian Tina Covone, MS, RD, CDN. Protein is not only the building block of healthy muscles, but it helps to build nearly every tissue in our body. Protein also provides sustained energy, helps carry oxygen throughout the body, and slows digestion to aid in better blood sugar regulation.

Shrimp supports a heart-healthy diet.

Shrimp contains several beneficial nutrients that champion heart health, including unsaturated fat, omega-3 fatty acid, and antioxidant astaxanthin. The unsaturated fats, including omega-3 fatty acids, found in these pink crustaceans “raise HDL (high density lipoprotein, or good cholesterol) levels while lowering LDL (low density lipoprotein, or bad cholesterol) levels,” Covone says. These cholesterol levels in the blood play a huge role in heart disease development (or prevention).

Meanwhile, shrimp is one of the few foods containing astaxanthin, a carotenoid pigment that gives shrimp its signature reddish-pink hue when cooked. This antioxidant works to reduce inflammation in the body, supporting your cells’ ability to ward off chronic illness like neurodegenerative diseases, cancer, and diabetes. However, it’s also particularly effective against heart disease, positively influencing our cholesterol levels in the same ways as omega 3s while even offering anti-atherosclerotic (or plaque build-up on arteries) benefits. While astaxanthin is most concentrated in shrimp shells, you’ll still get a decent dose of it when enjoying the meat of this delectable shellfish. However, if you make shrimp stock by sautéing shrimp shells in oil (astaxanthin is fat-soluble) before adding the water to your recipe, you’ll get an added boost of this antioxidant.

Plus, one study published in Mayo Clinic Proceedings even found frequent shrimp consumption to be inversely related to heart disease risk, despite being a high-cholesterol food. Yes, you read that right, shrimp is high in dietary cholesterol—but as more research emerges, we’re finding that cholesterol, like that found in shrimp, is not as large of a heart health concern as previously thought. “Ongoing research and evidence about the dietary cholesterol found in shrimp shows that it has a minimal impact on blood cholesterol levels and heart disease risk,” Covone says. One study with over 300,000 participants published in the American Journal of Clinical Nutrition corroborates these findings further.

Shrimp contains iodine and selenium for thyroid health.

In these tasty family favorites you’ll also find two of the most important minerals for thyroid health: iodine and selenium. Iodine is required for thyroid hormone synthesis, while selenium is found in large amounts in thyroid glands and works to protect these organs. Selenium can be particularly tricky to find naturally in food, making shrimp that much valuable.

Shrimp contains vitamin E and zinc for immunity support.

There are also noteworthy amounts of vitamin E and zinc in shrimp, both of which are antioxidants that work to reduce inflammation in the body while targeting free radical molecules.

Shrimp is chock-full of essential vitamins and minerals.

In addition to all the vitamins and minerals already mentioned, shrimp is loaded with healthful micronutrients like choline, phosphorus, copper, and B vitamins including niacin, B6, and B12. These work together to support brain, bone, red blood cell, and nerve health, and also aid in energy metabolism, growth, and repair throughout the body.