Prawns benefits

Prawns are a popular type of shellfish, as delicious in a curry as they are in paella and lots more dishes. Prawns are currently suffering from a bit of a bad reputation because of their high cholesterol content¹ . However, it’s likely the cholesterol in prawns is the good HDL cholesterol, which helps the body lower the bad LDL cholesterol².

What are prawns?

Prawns are a type of shellfish found in fresh and saltwater all over the world. A wide variety of world cuisines include prawns. International dishes include Swedish skagenröra (prawns on toast) and Chinese dàzhǔ gānsī (a soup of tofu, chicken, prawns, ham, and bamboo – a favourite of the 6^th Qing Emperor³). In the United States, prawns are called “shrimp”.

What are prawns good for?

Prawns are associated with a range of health benefits, including: Lower cholesterol. Adults who ate prawns every day had less bad cholesterol and more good cholesterol than their counterparts who didn’t⁴. Lower blood pressure. Women who regularly ate prawns had lower blood pressure than women who never ate shellfish⁵. Antioxidant ability. Prawns become pink once cooked because of the astaxanthin compound, which is derived from the algae that prawns love to eat. Astaxanthin is an antioxidant, which may reduce the risk of certain age-related diseases in adults who regularly consume it⁶.

The nutritional profile of prawns

An average, 113g portion of prawns contains^7:

• 103% of daily selenium. Selenium helps contribute towards normal spermatogenesis and the immune system function⁸.
• 78% of daily vitamin B12, which can help maintain a healthy nervous system⁹.
• 52% of daily protein, which contributes towards maintenance and growth of muscle mass¹⁰.
• 50% of phosphorus, which supports bone and teeth health¹¹.

How to cook prawns

Prawns are grey when they are raw, and turn a pink colour when cooked. The best way to cook prawns to preserve their nutrient content and texture is to quickly pan or wok fry them. To cook prawns:

1. Heat a pan or wok on medium-high heat, with neutral oil or butter.
2. Once the oil is heated, place the prawns in the pan and stir quickly.
3. After around five minutes, the prawns will become pink and are ready to eat.
4. Scatter over garlic and parsley, or other herbs and spices that suit your preference.

Who should avoid prawns

People who are allergic to shellfish should avoid prawns. Symptoms of a shellfish allergy include a tickly throat, cough, itchy or swollen tongue, or nausea after eating. In rare instances, people with severe shellfish allergies can experience anaphylactic shock after eating prawns¹². Shop Food & Drink Last updated: 21st January 2021 Sources: 1 https://www.medicalnewstoday.com/articles/315947 2 https://www.medicalnewstoday.com/articles/315947 3 http://www.chinatoday.com.cn/english/cooking/2011-06/14/content_434301.htm 4 https://pubmed.ncbi.nlm.nih.gov/8901790/ 5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4575962/pdf/nrp-9-496.pdf 6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352583/pdf/11357_2017_Article_9958.pdf 7 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=107 8 https://www.nhs.uk/conditions/vitamins-and-minerals/others/ 9 https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ 10 https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/protein.html 11 https://www.nhs.uk/conditions/vitamins-and-minerals/others/ 12 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139905/