Healthy B.P.M.

It’s not just fish with fins that have health benefits; shrimp, lobster, and their crabby and clammy chums all count, too. They’re rich in protein and low in calories, making them super foods. Shrimp and lobster are almost completely devoid of saturated fat, and they’re good sources of omega-3 fatty acids. These are the same heart-smart fats found in fatty fish and renowned for their ability to reduce the risk of heart disease, a goal that’s at the top of the list for anyone with diabetes. It’s true these crusty crustaceans are relatively high in cholesterol, but its saturated fat, more than dietary cholesterol, that raises levels of cholesterol in the body.

An average serving of shellfish has about one-third the cholesterol found in one egg, so moderate consumption generally isn’t a problem. In fact, shellfish helps protect against heart disease. Most shellfish are rich in copper and zinc, both important for your immune system to function at its peak. They also pack an astounding amount of vitamin B12, which may help ward off depression, and even Alzheimer’s. And they’re super sources of selenium, an anti-cancer mineral. The downside is that shellfish allergies are widespread and you don’t have to always ingest them to be affected. A misplaced serving utensil can easily cause the same reaction. Here‘s the rundown.

• Crab- Alaskan King- rich in vitamin B-12, low in fat, contains zinc, magnesium, folate, vitamin C and omega’s-3’s which can reduce the amount of ‘bad’ cholesterol and triglycerides that are running around in your system. And not that imitation junk either!
• Lobster - Not just for the rich and famous anymore. Lobster is full of vitamin B-12 and is super low in fat. Be aware that they are high in sodium, so avoid if you suffer from gout or high blood pressure.
• Oysters - Contain healthy omega-3 fatty acids to lower triglycerides (fat in the blood). Based on 6 medium oysters.
• Crayfish - The Louisiana bayous yield plenty of these mini lobster look-a-likes. They are loaded with protein and vitamin B-12.  Crawdaddys also aid the body in processing carbs efficiently.
• Mussels - Packed full of iron and vitamin B-12. Be on the lookout for some of the crud that hides in them like sand and red tide microorganisms.
• Clams - Best known for their inclusion in chowder or served fried. One serving provides a 6-week supply of vitamin B-12 and a 2-day supply of iron. High in purines. Eating clams with nonfat dairy products enhances B-12 absorption.
• Shrimp - Great source of protein, vitamin B-12, omega-3’s, iron and niacin as long as shrimp isn’t fried. (darn it!)
• Abalone - Packed with protein and iron but high in sodium.
• Scallops - Super source of vitamin B-12 and almost perfect for dieters due to low calories. High in purines. Eat with high-potassium foods to boost nutritional values.

There’s nothing wrong with asking if you can smell before you buy. Fish and shellfish should smell like blue ocean on a spring morning, never like the tidal flats on an August afternoon. Meat should smell clean and bright, not like a Waste Management bin. People may think you’re picky, but hey, it’s your money and your health.