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The Health Benefits of Eating Shrimp

Shrimp is the #1 selling seafood in America today - and one of the most nutritious food choices available. They're naturally loaded with essential vitamins, minerals and omega-3 fatty acids, which your heart, mind and body need to run optimally. And shrimp contain 0 grams of fat, no carbohydrates, and they're packed with protein.

Whether you're dieting, trying to eat healthier or just simply love the taste, shrimp really is Mother Nature's perfect food.

Like any health-conscious enthusiast, we know you like to see actual facts and figures in front of you - so here's all the information on shrimp you'll ever need to know:

Shrimp are full of healthy vitamins and minerals, including vitamin B12, vitamin D, iron, phosphorus, zinc, copper and magnesium.
Shrimp contain zero grams of fat. Compare that to a similar serving of regular ground beef, which has 27 grams of fat.
One 4-ounce serving of shrimp supplies 24 grams of protein - almost half the recommended amount for the full day.
Shrimp raise "good cholesterol" (HDL), which decreases levels of "bad cholesterol" (LDL) in the bloodstream. Lowering LDL levels greatly reduces your risk of heart disease.
Boiled or steamed shrimp has been shown to contain about the same amount of cholesterol as the white meat in chicken.
Shrimp are naturally low in calories. One 4-ounce serving of boiled or broiled shrimp has just 112 calories.
Shrimp are high in omega-3 oils, which help lower triglyceride levels.
The 2005 Dietary Guidelines for Americans recommends two 3-ounce servings of seafood per week. Unfortunately, more than half of Americans eat far less than that amount.
Studies from both the Institute of Medicine and Harvard Medical School found that eating seafood twice a week may reduce the chances of dying from a heart attack by 36 %.
Consuming any type of seafood dramatically cuts your risk for heart disease, cancer, Alzheimer's, stroke, diabetes, depression and inflammatory diseases.
Pregnant women and mothers-to-be are encouraged to include seafood in their diets.

For more information on the many health benefits of eating shrimp, read some of the studies listed below:

A new study from the Harvard School of Public Health reports that the benefits of eating seafood greatly outweigh any risks.
http://www.hsph.harvard.edu/news/press-releases/2006-releases/press10172006.html

Seafood is a necessity for a healthy diet, according to this Herald-Mail article
http://www.herald-mail.com/?module=displaystory&story_id=148131&format=html

The nonprofit George Mateljan Foundation for Healthy Foods shares his shrimp and seafood research here.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=107

A recent US Department of Commerce report encourages everyone to eat seafood twice per week.
http://www.nmfs.noaa.gov/docs/Conference_final.pdf

Why are Rubicon Shrimp the Best?

Rubicon shrimp is High Fidelity Protein. One four-ounce serving (about 15 large shrimp) supplies 24 grams of protein - almost half the recommended daily amount.

Rubicon shrimp are naturally full of healthy vitamins, minerals and omega-3s.
We never use hormones, antibiotics, pesticides or chemicals to treat our shrimp - never.
Rubicon shrimp are naturally raised in sustainable, eco-friendly aquaculture facilities which comply with local labor and fair-wage laws.
Our shrimp are flash-frozen only hours after harvest, which preserves their peak freshness and prevents bacterial growth.
We coat our shrimp with a thin glaze of ice to protect against dehydration. But rest assured, the weight marked on our packages represents the net weight without the ice.
Our cooked shrimp are cooked in the shell, which helps retain their natural juiciness, flavor and crunchy bite.
All of our shrimp are hand-cleaned and hand-inspected.
Rubicon shrimp are never twice frozen.
Rubicon shrimp are consistent in size and quality.
Being vertically integrated to our overseas facilities allows us perfect traceability, so we can track the quality of our seafood from our facilities all the way to your dinner table.

Cooking & Preparing Shrimp

Shrimp really are nature's perfect food - they can be prepared a number of different ways and be included in just about any dish you can think of. Whether you're planning a summer BBQ, a classy cocktail party or a quiet dinner at home, shrimp can turn any meal into a mouthwatering feast.

But before you get started cooking, there are a few things you should know to help make your meal as easy and healthful as it is delicious. Our culinary experts have put together a few tips to make purchasing, preparing and cooking your shrimp all the easier.

Purchasing

If you're one of the lucky people who live near the beach then we suggest purchasing fresh shrimp from a trusted deli or market. But if you're like the rest of us who live hundreds of miles from the nearest coast, then we recommend buying your shrimp frozen. And that's not because we specialize in frozen shrimp, it's because frozen shrimp are most likely fresher and healthier than the shrimp which are transported hundreds or even thousands of miles before they make it to your dinner table. And frozen shrimp also offer the longest shelf life - you can keep them in your freezer for several weeks as opposed to fresh shrimp, which will last about a day or two.

If you do choose to buy fresh shrimp, definitely buy it from a trusted grocer. And look for the tell-tale signs of freshness: (1) Shrimp should have firm bodies which are still attached to their shells; (2) they shouldn't have any black spots on their shell - this indicates that their flesh has already started decomposing; (3) and lastly,their shells should not look yellow or rough - this is a sign that a chemical has been used to bleach their shells.

But the best indicator of fresh shrimp is right below your eyes: Use your sense of smell. Healthy shrimp will have a saltwater smell, much like the ocean. If it doesn't smell like it just came from the sea, don't buy it. It could have been frozen and thawed several times since its catch.

Preparing & Cooking

Thawing: When it comes to thawing shrimp, Chef David recommends lightly rinsing them under cold running water first then placing the shrimp in a colander. Place the colander atop a napkin-lined plate (for draining), then put in the refrigerator overnight (8-12 hours). Once thawed, submerge shrimp in salted ice water for a few minutes - this will bring the moisture back into your shrimp and plump them up for cooking or serving.

Shelling & Deveining: Depending on your recipe, shrimp can be cooked with or without their shell. If your meal calls for removing the shell, our culinary experts recommend carefully splitting open the back of the shrimp with a knife or pair of scissors. Hold the shrimp under cold running water to remove the dark intestinal vein; at the same time, gently tug on the legs and the shell should slide off easily. If shelling frozen shrimp, do not defrost them completely as it will be easier to remove the shell when they're still slightly frozen.

Chef's Tip: Perfect Prawns shrimp does all the hard work for you. They're cleaned, deveined and available in cooked or raw, tail-on or tail-off, and in a variety of sizes.

Cooking: When cooking or barbecuing your shrimp, we recommend thoroughly drying them first, and then a quick, high-heat approach. It only takes about two minutes to fully cook shrimp; any longer than this and the texture becomes rubbery.

On the BBQ - Cook the shrimp with the shell on; this will preserve the natural flavor and crunchy bite.

Pan-Searing - For the best results, place shrimp directly into an already - heated and oiled pan.

Storing

It is important to always keep shrimp refrigerated or frozen until preparing to cook or serve it. Frozen shrimp will last between 2-3 weeks before losing quality and taste, and refrigerated shrimp will last about 2 days. Always keep in an air-tight container or Tupperware.

We don't recommend saving any uneaten shrimp (leftovers) from a prepared meal, as reheating the shrimp will give it a tough, rubbery texture. And most likely, the shrimp has stayed out in room temperature for too long. But if you choose to save your leftovers, always place shrimp in an airtight container and store in the coldest part of your refrigerator as soon as possible.

Shrimp Q & A

Why is flash-freezing shrimp so important?

We flash-freeze our shrimp within hours of their harvest because it helps preserve their natural quality and taste. Flash-freezing also ensures that shrimp are never frozen twice or more - for example, frozen once aboard the ship, frozen again as it is offloaded, processed, packaged, etc.

Is it okay to eat the vein in shrimp?

Although most people remove the vein because it is the shrimp's intestinal tract, it is perfectly alright to leave it in. It will not affect the taste or quality at all.

We're supposed to eat two servings of fish per week; does shrimp count as "fish"?

Yes, shrimp are an excellent source of the same vitamins, minerals, proteins and omega-3 fatty acids that fish have. Both fish and shrimp are low in calories and raise good cholesterol levels while decreasing bad cholesterol levels.

What's the best way to thaw shrimp?

Our culinary experts believe the best way to thaw either cooked or raw shrimp is to (a) place shrimp in a colander or strainer and cover; (b) put a plate underneath the colander and place in refrigerator overnight or for 8-10 hours; (c) rinse under cold running water and drain. For a faster way to thaw, place shrimp into a colander or strainer and rinse with cold running water for five minutes.

I'm trying to lose weight; should I eat shrimp?

By all means, yes! Shrimp are low in calories and contain zero grams of fat. One 4-ounce serving of boiled or broiled shrimp has just 112 calories and contains about the same amount of cholesterol as the white meat in chicken. For some easy low-fat meal ideas, try stir-frying shrimp with vegetables, or shrimp fajitas with grilled red peppers and onions, or BBQ shrimp kabobs.

Chef's Tip: For more low-fat meal ideas, check out Chef David's Recipes

I've heard that shrimp are high in cholesterol; is this true?

Nope. Shrimp are low in both calories and saturated fat. And shrimp are high in omega 3 fatty acids, which have been shown to decrease the risk of heart disease, reduce blood pressure and raise your good cholesterol levels.

Is there mercury in shrimp, like with other seafood?

All seafood contains minute amounts of mercury, but the mercury levels in shrimp are by far the lowest in comparison to most other forms of seafood. The five most commonly eaten fish that are the lowest in mercury are: shrimp, canned light tuna, salmon, pollock and catfish.

How does mercury get into seafood?

Mercury gets into our seafood by way of both natural events, like underwater volcanic eruptions, as well as through industrial pollutants and waste. Mercury accumulates in streams, rivers and oceans before bacteria turn it into methylmercury. It is this type of mercury that can be harmful to children and pregnant women. Smaller fish absorb the methylmercury as they feed in these waters, and the amount multiplies as bigger fish then eat these smaller fish.

Domestic vs. Imported Shrimp

As of 2008, nearly 80% of all seafood sold in the United States is imported from other countries, and nearly 90% of all shrimp - over one billion pounds every year! The 10% of shrimp that the U.S. can produce domestically is not nearly enough to meet our country's demand for healthy, nutritious seafood. That leaves 90% of the population without an adequate supply, which then drives up prices and lowers standards. Add into this equation the fact that most domestically caught seafood is also seasonal - which means, your local market will only carry your favorite fin - or shell - fish during certain months of the year. But with imported seafood, the world is our oyster, so to speak. By importing, customers have the opportunity to buy almost any type of fish, shrimp or crustacean they want, at any time of year, and at a lower price than domestic.

Importing seafood isn't just an option anymore � it's a necessity.

As for what's better, even though domestic seafood is caught closer to where you live, imported seafood is sometimes considered much fresher. Why? Due to our over-fished coastal areas, local fishermen have to go further out to sea to catch larger crops. This domestically caught seafood then sits in the hulls of large ships, sometimes for days or weeks, before making it back to port to freeze for shipment to supermarkets.

Rubicon's imported shrimp, on the other hand, are "flash frozen" at the site, usually within a few hours of their catch, ensuring its purity and taste, and providing customers with the truly freshest shrimp available.

90% of shrimp sold in the U.S. is imported.
In 2006, the U.S. imported 1.3 billion pounds of farm-raised shrimp, and this figure continues to grow every year.
The importation of shrimp into the U.S. has increased by 95% over the past 10 years.
The offshore trawling of domestic wild-caught shrimp can harm the fragile ecosystem of our ocean's floor and pull up large amounts of bycatch - for every pound of domestic wild-caught shrimp harvested, more than four pounds of other marine life are destroyed.
The importation of shrimp also benefits the U.S. economy. More than 100,000 new jobs have been created, and additional incomes estimated at more than $2 billion pour into our economy annually.

Aquaculture vs. Wild-Caught

Oceans cover 71% of our planet's surface and yet, according to a recent report in Science Magazine, 90% of its edible species may completely disappear by the year 2048 due to unsustainable fishing practices. That's a very startling prediction. Now consider this: the world population enlarges by 100 million people every year.

As global demand for safe and wholesome seafood increases, sustainable and responsible aquaculture is the only viable way to meet our world's expanding food needs while safeguarding our oceans and natural environments.

Aquaculture (ak-wuh-kuhl-cher), noun: (1) The cultivation of aquatic animals and plants (especially fish, shellfish and seaweed) in natural or controlled marine or freshwater environments; (2) underwater agriculture.

When performed responsibly, aquaculture allows diminishing fish and shrimp stocks to replenish themselves naturally. And aquaculture also provides us with all the health benefits that seafood offers - year-round - without further damaging our planet.

As reported by National Geographic, examine the data on the effects of wild-caught fishing on our oceans, and how sustainable aquaculture may be the only hope our marine resources have of bouncing back:

To supply the world's sushi markets, giant bluefin tuna is fished in the Mediterranean at four times the sustainable rate. In the Pacific, where 50 million tons of tuna and other top predators have been caught since 1950, the southern bluefin tuna has almost disappeared.
Shrimp trawling accounts for over 50% of discarded bycatch while representing about 22% of total landings. Tropical shrimp trawls have the highest discard rate, accounting for over 27% of the total estimated discards.
Nearly 100 million metric tons of fish are caught in the world's oceans each year.
Seven of the top 10 species that account for about 30% of fish captures (anchoveta, Alaska pollock, blue whiting, Atlantic herring, Japanese anchovy, Chilean jack mackerel and yellowfin tuna) are considered fully exploited or over exploited.
With thousands of baited hooks, fishing lines extend for miles, often snaring fish, sharks, as well as hundreds of thousands of sea turtles, marine mammals and seabirds every year.
Only 0.01% of the world's oceans are closed to fishing.

Responsible aquaculture is a "relief valve" for our wild fisheries - it fills the enormous gap between wild-caught supply and world demand. According to the Earth Policy Institute, aquaculture production has grown from 1.7 million tons in 1960 to 42.3 million tons in 2003. Aquaculture now produces 85% of the shrimp consumed in the United States and nearly half the seafood consumed in the entire world today.

When you, as the consumer, purchase your seafood from suppliers or supermarkets which support sustainable aquaculture, you're rewarding us for protecting our oceans and natural resources as well as for placing our planet's future above profits.

"With Earth's burgeoning human populations to feed, we must turn to the sea with new understanding and new technology. We must farm it as we farm the land."

~Jacques Cousteau, 1973