All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Oats

Oils

Okra

Olives

Onions

SHELLFISH

Typical serving size:

2 to 3 oz (56 g to 85 g), shelled

HOW IT HARMS

Allergies

WHAT IT HEALS

Cancer Weight gain Heart health Anemia Thyroid function Shellfish is the catchall term applied to mollusks and crustaceans—water-dwelling creatures that wear their skeletons on the outside
Mollusks, such as oysters and mussels, lead a sedentary life inside rigid shells, which they affix with threadlike excretions to rocks or pilings
Scallops are found in two groups—the larger sea scallop or the much smaller bay scallop
Octopus and squid, which are free swimming and have no shells, are also mollusks
Another exception is snails, which are mollusks that live on dry land or in the water and move about, carrying their shells
The soft bodies of crustaceans, such as lobster, shrimp, and crab, are covered by hinged plates of chitin, like suits of armor, that allow mobility but shield them from predators
Soft-shell crabs are taken in the molting season, when they have discarded their old shells but before the new shells have hardened

Health Benefits

May lower cancer risk
The mineral selenium in shellfish is an important antioxidant linked to lower cancer risk
Helps maintain a healthy weight and healthy heart
In contrast to protein from warm-blooded animals, shellfish protein is very low in actual fat
Shellfish are very low in saturated fat, the lipid most likely to raise blood cholesterol levels, and contain heart-healthy omega-3 fatty acids
Can prevent anemia
Shellfish also contain iron and vitamin B12, deficiencies of which can cause anemia
Boosts thyroid health
Shellfish is naturally rich in iodine, which is needed for production of hormones by the thyroid gland and for normal cell metabolism
Lack of enough iodine can lead to hypothyroidism

Health Risks

Allergic reactions
Many people are allergic to shellfish, and an allergic reaction to one type often means that the others should be avoided, too
A severe reaction, with widespread hives, swelling, and difficulty breathing, indicates possible anaphylaxis, a life-threatening emergency
People allergic to shellfish may react to the iodine used in many of the dyes administered for contrast x-rays
Tell your doctor if you have ever experienced an allergic reaction to shellfish

Old School

Avoid squid and shrimp, which contain fairly high levels of cholesterol

New Wisdom

The dietary cholesterol in shellfish appears to have relatively little effect on blood levels of cholesterol
Environmental contamination
If grown in polluted waters, shellfish may be contaminated with bacteria and carry a particular risk for hepatitis
Don’t gather shellfish at the seashore or near wharf pilings or built-up areas
Shallow-water shellfish, such as clams and mussels, are the most susceptible to pollution
Sea scallops and other deep-water varieties are less likely to be exposed to waste

Allergies

Dollop baked clams with green chili salsa

Serve seared scallops on curly endive with mustard dressing

Make a soup with mussels and chickpeas, flavored with two garlic cloves, two tsp of cumin, half a tsp of chili powder and a cinnamon stick

Buying Tip

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Buy from markets and food stores that keep live shellfish well covered with ice or, in the case of lobsters, in tanks with circulating water aerated with oxygen

Fresh shellfish, whether in the shell or shucked, should smell briny, without any hint of iodine or fishiness

Shrimp and crabmeat are exceptions to the live-shellfish rule
Most shrimp are trimmed and frozen in bulk at sea, then thawed for sale
Shrimp processed in this way should be labeled “previously frozen
”

Most crabmeat is cooked in the shell, or extracted and pasteurized, then frozen
Shellfish that is frozen or canned is usually ready to eat as purchased

Because crabmeat is separated from the shell by being passed through rubber rollers, however, it should be picked over to remove shell fragments

Storing Tips

Store fresh shellfish in a shallow pan on a bed of ice in the coldest part of the refrigerator

Cook and eat within 24 hours of purchase

Purchased frozen shellfish can be kept frozen for up to 6 months