Shrimp – A Delicate Delicacy with Surprising Nutritional Value
Shrimp is a familiar seafood species, often caught in freshwater or brackish water, especially popular in the Mekong Delta, Central, and Northern coastal provinces. Despite their small size and fragile shells, shrimp pack a surprising amount of nutritional value that might be overlooked.
According to data from the National Institute of Nutrition, 100g of fresh shrimp provides approximately 1,200mg of calcium, which is impressive when compared to the same amount of soybeans at around 350mg. Shrimp are also rich in protein, iron, phosphorus, and B-group vitamins, contributing to strong bones, preventing anemia, and supporting the nervous system.
One of the standout features of shrimp is their unique structure: most of the calcium is found in the shell, which is soft and easy to eat. Therefore, consuming the whole shrimp, including the shell, ensures a natural and abundant calcium intake that is easier to digest than calcium supplements.
Why is Shrimp Considered a Summer “Delicious Medicine”?
In both Vietnamese and Chinese cuisine, shrimp is regarded as a “delicious medicine” for the summer. During hot weather, our bodies are prone to dehydration, fatigue, and mineral deficiencies. The high protein and mineral content in shrimp help balance nutrition and combat lethargy, naturally boosting our immune system.
Shrimp has a sweet taste and a warming effect, providing a quick energy boost without feeling heavy. Dishes like stir-fried shrimp with sour fruit, sour shrimp soup, or shrimp stir-fried with vegetables are easy to prepare and appetizing, especially during hot summer days when our appetite tends to wane.
Health Benefits of Shrimp You Should Utilize
Shrimp is not only delicious but also offers numerous practical health benefits for the whole family:
- Strong Bones: The high calcium content in shrimp helps prevent osteoporosis, especially beneficial for postpartum women, the elderly, and growing children.
- Blood Enrichment: Shrimp is rich in iron, helping to prevent nutritional anemia, a common issue among women of childbearing age.
- Heart Health: The protein in shrimp is mostly easily digestible and contains low saturated fat, making it suitable for a heart-healthy diet.
- Weight Loss: Shrimp is low in calories, nutrient-dense, and satiating, making it ideal for those watching their weight.
How to Select and Prepare Shrimp to Retain its Nutritional Value
To maximize the nutritional benefits of shrimp, opt for fresh shrimp with shiny shells and a natural seafood aroma when purchasing. Avoid shrimp that has turned dull or soft, as these are signs of staleness.
In terms of preparation, favor dishes that retain the moisture of the shrimp, such as soups, stir-fries, or light frying. Over-frying can lead to a loss of nutrients, especially calcium. Combining shrimp with vitamin C-rich fruits and vegetables like sour fruit, pineapple, or tomatoes enhances calcium absorption in the body.
A simple summer meal suggestion is stir-fried shrimp with sour fruit. With just a handful of fresh shrimp, a sour fruit, and some fried onions and garlic, you’ll have a delicious and nutritious dish for the whole family.
Don’t Forget This Summer’s “Gift”
Shrimp is neither a luxurious nor hard-to-find delicacy. It is readily available in local markets and supermarkets at reasonable prices. What matters is recognizing the nutritional value of this tiny yet mighty seafood and incorporating it into our diets, especially during summer when our bodies need extra nourishment.
