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.
According to data from the National Institute of Nutrition, 100g of fresh shrimp provides approximately 1,200mg of calcium, an impressive figure compared to 100g of soybeans (around 350mg of calcium). Shrimp are also rich in protein, iron, phosphorus, and B-complex 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 easily digestible source of calcium for the body.
Why is Shrimp Considered a Summer “Delicious Medicine”?
Not only in Vietnamese cuisine but also in Chinese culture, shrimp is regarded as a “delicious medicine” for the summer. The hot weather can lead to dehydration, fatigue, and mineral deficiencies. Consuming protein and mineral-rich foods like shrimp helps balance nutrition and combats lethargy, naturally boosting immunity.
Shrimp has a sweet taste and a warming property, providing a quick energy boost without heaviness. Dishes like shrimp and sour fruit stir-fry, shrimp sour soup, or shrimp with stir-fried vegetables are easy to prepare and perfect for stimulating the appetite during hot summer days when our palates tend to be less enthusiastic.
Health Benefits of Shrimp You Should Utilize
Shrimp is not only delicious but also offers numerous 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 cooking methods that retain moisture, such as stewing, stir-frying, 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 Overlook This Summer “Gift”
Shrimp is neither a luxurious nor a rare delicacy. It is readily available in local markets and supermarkets at reasonable prices. What matters is that we recognize the value of this tiny yet mighty seafood and incorporate it into our diets to take care of our health, especially during summer when our bodies need extra nutritional support.
