By Eli Follick
When school was over for the term and summer was there to be enjoyed, my family would occasionally take the subway to Coney Island where we played on the beach, swam in the ocean, and had fun on the boardwalk. My favorite part of the day was walking over the sand, finding seashells to add to my collection. I never thought about eating anything that was inside the shells, but I did like to arrange my collection by size and color and imagine what might have been inside.
As I got older and expanded my food choices, I began to realize that there were shells that could be forced open, and the insides could yield food that was prized as something special. Some of it could be eaten raw and some had to be prepared by cooking or frying. The eye opener for me occurred on a trip to San Francisco as I walked near the bay, not far from the Golden Gate Bridge, and watched people eating raw oysters at outdoor venues. There were seafood restaurants scattered throughout the area, and one was built so that it extended out over the water. A mussel dish was on the menu, so I sat down and ordered it. It was a first for me. As I ate the mussels dipped in a delicious garlic sauce, I knew that I wanted to find out more about this kind of food. And find out I did.
As I traveled or moved, I learned about oysters, shrimp, crabs, clams, and lobsters. Now, I try to eat fish once or twice a week and sometimes treat myself to shellfish. Along the way, it’s been necessary for me to be guided by proper nutrition as I got to be a senior. Many leading national health care organizations tout the health benefits of shellfish. For example, three ounces of shrimp has about 72 calories, 17 grams of protein, and only 0.43 grams of fat. About the same amount of mussels has 73 calories, 10 grams of protein, and 1.9 grams of fat. Most of the fat in shellfish comes from omega-3 fatty acids, which the body needs for improving brain and heart health. In addition, according to the National Institutes of Health, most shellfish are rich in iron, zinc, magnesium, and vitamin B12, all needed every day. For example, 3 ounces of oysters have close to all of the daily need of zinc.
Other benefits may include:
Help with weight loss – Low in calories, while high in lean protein and healthy fats, shellfish enhance feelings of satiety.
Help with heart health – Shellfish have nutrients such as omega-3 fatty acids and vitamin B12, which have been linked to lower risk of heart disease.
Help brain health – The same nutrients that help your heart help your brain.
Improve immunity – Loaded with zinc, shellfish may help to develop your immunity and act as an antioxidant, reducing damage from inflammation.
Most types of shellfish are eaten steamed, baked, boiled, breaded, or fried, though some can be eaten raw or partially cooked. Flavors range from sweet to salty, depending on the type and cooking method. As always, consult with your health care provider before adding any new food group to your eating plan. Also, it is important to know that the shellfish that you eat, depending on where it was raised or cultivated, has undergone inspection by international, governmental, and local public health organizations. The NIH and other sections of the federal government warn that any seafood, depending on where it comes from, may have parasites, pollutants, heavy metals, and allergy-compounds. These problems can be avoided by appropriate measures at various stages of harvesting, farming, processing, storage, and distribution.
