吃虾真的有多糟？

Believe it or not, shrimp is the most-eaten seafood in the United States, per the国家海洋和大气管理渔业。

Despite its popularity, there are a few reasons people avoid this seafood: For starters, the contaminants andcholesterol in shrimp是两个问题。然后，添加有关农业和收割的严重问题，您可能想知道虾是否对您不利。

But, even with the downsides, there are plenty of benefits to snacking on this tasty crustacean. "In addition to being a healthy protein option, shrimp is a great source of selenium, copper and B12, which are all important in many parts of metabolism," says Amanda Lane, RD, CDCES, founder ofHealthful Lane Nutrition。

这是您需要了解的有关Shrimps的健康风险，福利以及如何选择优质海鲜的知识。

就像所有动物产品一样，进食虾存在一些健康和可持续性的问题。

“虾确实含有胆固醇 - 3盎司份胆固醇与鸡蛋类似的胆固​​醇 - 但研究表明，食物中的胆固醇不会对我们的胆固醇水平影响太大。”Christina Iaboni，MHSC，RD。

"Foods high in saturated and trans fats are far worse for cholesterol levels."

So, while a 3-ounce serving ofshrimphas 180 milligrams of cholesterol — more than double the amount found in the same portion ofground beef— it's much lower in saturated fat, with only 0.4 grams.

这idea that饮食胆固醇可以升高您的血液胆固醇(and risk for heart disease) comes from the fact that many胆固醇高的食物根据2018年6月的评论，饱和脂肪也很高Nutrients。

像其他类型的海鲜一样，虾可以耕种或野生捕获。每种类型都有自己的健康和环境风险。

Both farmed and wild-caught shrimp have been found to contain mercury, a chemical that can cause serious health problems such as cognitive and developmental delays in children and impairment to the brain and reproductive system, per a July 2020 study in食品科学与营养。).

虽然两种类型的汞都很低，但养殖或野生虾之间没有显着差异，根据2020年7月食品科学与营养学习。

虾中的另一种潜在污染物来自用于使养殖虾的活力和健康的抗生素。莱恩说，按行业标准，必须在收获虾之前的特定日期停止抗生素。

即使规则将确保所有抗生素在我们坐下来享用餐点时都无法使用虾的系统，但并非总是如此。根据2021年9月的研究目前的食品科学研究。

不幸的是，并非所有进口物都能够仔细检查是否有抗生素。虽然过去的研究发现存在抗生素残留物，但根据2021年9月，来自美国杂货店零售商店的68种冷冻虾样品没有抗生素残留物的痕迹目前的食品科学研究article。

虾以及螃蟹和龙虾被称为贝类。据估计，美国有700万人患有贝类过敏。美国过敏，哮喘和免疫学学院。

Symptoms of a shellfish allergy can include:

• Stomach pain
• Hives
• Wheezing
• 呼吸困难
• Dizziness
• Swelling of the lips and tongue

这best option for people allergic to shrimp is to avoid anything that could be contaminated with the crustacean, such as fish stocks, fryer oil in restaurants and seafood flavorings.

尽管有风险，但虾有一些健康益处。根据USDA, a 3-ounce portion of cooked shrimp has:

• 卡路里：101
• 总脂肪：1.4 g
  • 饱和脂肪：0.4 g
• Carbohydrates: 1.3 g
• Protein：19.4 g
• Selenium: 76% Daily Value (DV)
• 维生素B12: 59% DV
• Copper：24％DV
• 磷：21％DV
• Choline：21％DV
• 烟酸: 14% DV

"Shrimp is a healthy option as it's a good source of protein and is low in calories," Iaboni says.

在3盎司的虾中，您将获得近20克蛋白质的蛋白质。

根据2021年3月的一篇文章肥胖与代谢综合征杂志。

“虾也有一些对我们脑部健康有益的omega-3脂肪酸，但不是那么富含omega-3就像鲑鱼或沙丁鱼这样的脂肪鱼。”伊博尼说。

一份3盎司煮熟的虾具有0.25克omega-3脂肪酸。这American Heart Association建议每天食用3克omega-3s，以帮助降低血压并降低心脏病的风险。

就omega-3而言，补充剂不会像吃鱼和其他海鲜一样带来相同的好处。观察到每周吃海鲜1到四次的人比那些没有患心脏病的人死于心脏病的人。在服用omega-3补充剂的人中没有看到相同的结果跳过鱼，根据国立卫生研究院。

It's not only the omega-3s in shrimp that can benefit heart health. Shrimp is also a good source of the antioxidant astaxanthin, which is responsible for their pinkish-orange coloring, per a January 2022 article in食品科学与营养。

Eating foods high in astaxanthin is associated with a reduced risk of heart disease because of the antioxidant's high potential to fight oxidative stress.

这astaxanthin in shrimp may even help protect your skin from environmental damage. Supplementing with astaxanthin prevented skin dryness and the worsening of wrinkles while the placebo group's skin condition significantly worsened due to environmental changes, per a June 2017 study in the临床生物化学与营养杂志。

尽管虾确实有汞，但其中的水平可能不会影响您的健康。保持汞摄入量尽可能低，对于避免神经系统，肾脏和免疫系统损害，尤其是在儿童中损害损害南卡罗来纳州卫生与环境控制部。

虾甚至对怀孕的人来说是安全的，因为虾中的汞含量如此之低。American Pregnancy Association。

根据2021年3月的研究食品控制。

To choose the best quality shrimp, consider whether you want wild-caught or farmed shrimp and frozen versus fresh. Each choice has high-quality options available.

查看Seafood Watch确保您购买的虾是使用安全可持续的实践耕种或野外捕获的。您可以看到哪些实践用于收获虾以及它们可能获得的认证。

Unless you live near the coast, stores will only carry shrimp that is frozen or was previously frozen. Freezing shrimp helps maintain its freshness and avoid spoiling. If you buy fresh shrimp from the seafood counter, avoid shrimp that's mushy or has an off smell, Iaboni says.

When selecting frozen shrimp, look for shrimp that are free of large chunks of ice crystals, which would indicate they have thawed and refrozen and may not be as fresh, Lane says.

虾是海鲜中的“最佳选择”环保局(EPA). Enjoying two to three servings of seafood per week can provide essential nutrients while limiting mercury exposure.

尽管虾有一些潜在的风险，例如胆固醇以及可能的污染物和过敏剂，但总体好处大于大多数人的风险。

只要您没有虾过敏，甲壳类动物就可以成为心脏健康饮食的美味部分。有人high LDL or high triglycerides, particularly those with diabetes or at risk for heart failure, should limit cholesterol-rich foods like shrimp.

对于没有这些条件的人们，根据2019年12月的循环报告。