14 Incredibly Nutritious Shellfish

Did you know shellfish are one of the riches dietary sources of nutrients? They are particularly high in B vitamins, vitamin C, iron, phosphorus, magnesium, manganese, selenium, sodium, zinc, copper, and omega 3; yet the nutrient breakdown varies between shellfish types.

Dr. Weston Price found that most pre-modernized peoples included either sea foods or dairy in their diets as one of their riches sources of nutrients. Shellfish were historically consumed by many seaside towns and villages. While dairy was more common in peoples who lived inland. (1)

As you will see in this article, shellfish are a great source of nutrients and they offer many health benefits.

1) Oysters

Oysters are know for their high zinc levels. Zinc can be some what difficult to find, yet it’s crucial for:

• Thyroid Hormone Production and Thyroid Health
• Gene Expression
• Enzymatic Reactions
• Immune Function
• Protein Synthesis
• DNA Synthesis
• Wound Healing
• Growth and Development

(2)

Without adequate zinc, your body has trouble producing enough thyroid hormone and can develop a goiter (an enlarged thyroid gland) in efforts to make more thyroid hormone. (3) You can also have difficulties in performing the other necessary functions listed above.

Oysters are probably the best source of zinc and they’re rich in many other nutrients as well.

(4, 5, 6)

2) Mussels

Mussels are a traditional food of the Māori people of New Zealand. “Interest in the mussel’s potential health benefits began in the early 1970s and stemmed from the observation that Māori people had a lower incidence of arthritis than people who lived inland.” (7) Studies found mussels to decrease inflammation and arthritis. (7) Mussels have also been found to:

• Contain Anti-oxidants
• Increase Brain, Eye, Kidney, Thyroid, Nerve, Heart, and Skin Health
• Decrease Airway Inflammation and Help Decrease Asthma Symptoms
• Aid in Protein Metabolism
• Aid in DNA Synthesis
• Increase Immunity
• Aid in Energy Production
• Regulate pH
• Improve Reproductive Health
• Improve Oxygen Transportation
• Prevent Fat Build Up in Arteries
• Increase Red Blood Cell Formation
• Improve Digestive Health

(7, 8, 9, 10, 11, 12, 13)

(4, 14)

3) Abalone

Abalone are known for their beautiful iridescent shells, yet they’re also a delicacy in many cultures. They’re rich, flavorful, sweet, salty, and buttery. And of course they’re packed with nutrients. These nutrients are crucial for:

• Energy Production
• Nerve Function
• Liver Function
• Bone Health
• Digestive Health
• Red Blood Cell Formation
• Skin, Hair, and Eye Health
• Sex and Stress Hormone Production
• Transportation of Oxygen
• Immunity
• Protein Synthesis
• Regulating pH
• Reproduction
• Antioxidant
• Thyroid Function
• Blood Clotting

(10, 11, 12, 13, 15)

(4, 16)

4) Shrimp

Shrimp are one of the most common shellfish. They sauté up in a few minutes and can be used in a variety of recipes. Shrimp are rich in nutrients that:

• Increase Immunity
• Are Anti-inflammatory
• Aid Red Blood Cell Formation
• Aid Energy Production
• Aid Nerve Function
• Increase Brain Health
• Increase Bone Health
• Increase Cellular Health
• Aid in Energy Production
• Aid in Protein Synthesis
• Regulate pH
• Increase Reproductive Health
• Are Antioxidants
• Increase Thyroid Function
• Increase Eye Health
• Prevent Fat Build Up In Arteries

(10, 11, 12)

(4)

5) Clams

Clams are another fairly common shellfish. They’re most often eaten in clam chowder, but can be served a variety of different ways. Clams are an excellent source of iron. They are also rich in copper and vitamin C which are essential for iron absorption and utilization. They’re also an exceptional source of vitamin B12 and rich in many other nutrients. Eating clams can:

• Aid Red Blood Cell Formation
• Aid Metabolism and Energy Production
• Aid Nerve Function
• Provide Antioxidants
• Increase Immunity
• Increase Brain Health
• Aid in Oxygen Transportation
• Aid Protein Synthesis
• Help Regulate pH
• Increase Bone Health
• Increase Reproductive Health
• Aid Blood Clotting
• Increase Thyroid Function
• Increase Eye Health
• Decrease Inflammation
• Prevent Fat Build Up In Arteries

(8, 10, 11, 12, 13)

(4)

6) Crab

Crab may look intimidating to cook and eat, but like anything, with a little practice it’s not that hard. Crabs are often boiled and then eaten by cracking the shell and using little forks to scoop out all the crab meat. Another common way to eat crab, is to make crab cakes out of the crab meat, bread crumbs, mayo, egg, and some seasoning. Eating crab can:

• Increase Red Blood Cell Formation
• Improve Metabolism
• Aid DNA and Protein Synthesis
• Increase Energy Production
• Improve Nerve Function
• Increase Brain Health
• Help Regulates pH
• Increase Reproductive Health
• Improve Antioxidant Effects
• Improve Thyroid Function
• Increase Immunity
• Support Iron Absorption
• Aid Fluid Balance
• Improve Cellular Function
• Aid Blood Pressure Control
• Aid Muscle Contraction

(10, 11, 12)

(4)

7) Lobster

Lobster is often thought of as an expensive fancy food. Lobster cost more because it can take a lot of work to catch them, they’re only wild (there are no farmed lobster), and they’re typically kept alive till cooked (This is because lobsters decompose rapidly and attract lots of bacteria quickly after being killed). All of this makes catching and preparing lobster more labor intensive and therefore more expensive. (17, 18)

Lobsters are typically killed by freezing them for 30-60 minutes to knock them out and then putting them in boiling water to cook and kill them. (18) They can then be boiled, steamed, or grilled. The Spruce Eats has a great article on how to cook lobster if you’re interested. Of course lobster is very rich in nutrients as well. These nutrients are important for:

• Energy Production
• Nerve Function
• Liver Function
• Digestive Health
• Red Blood Cell Formation
• Skin, Hair, and Eye Health
• Sex and Stress Hormone Production
• Red Blood Cell Formation
• Brain Health
• Regulates pH
• Reproduction
• Antioxidant
• Thyroid Function
• Immunity
• Protein and DNA Synthesis
• Supports Iron Absorption
• Antioxidant

(10, 11, 12)

(4)

8) Octopus

Although it might not seem like it, octopus is in fact a shellfish. It’s a cephalopod which is a type of shellfish. Octopus can be boiled, grilled, pan fried, or eaten raw. Octopus is very delicious and rich in many nutrients critical for:

• Energy Production
• Nerve Function and Health
• Skin Health
• Digestion
• Detoxing the Liver
• Metabolizing Protein, Carbs, and Fat
• Red Blood Cell Formation
• Brain Health
• Antioxidant Function
• Aiding and Increasing Iron Absorption
• Immunity
• Transportation of Oxygen
• Reproductive Health
• Thyroid Function
• Regulating pH
• Protein and DNA Synthesis
• Regulating Fluid Balance
• Regulating Muscle and Heart Contractions

(8, 10, 11, 12, 13, 19)

(4)

9) Crayfish

Crayfish are freshwater crustaceans resembling small lobsters. In some parts of the United States, they are also known as crawfish, craydids, crawdaddies, crawdads, freshwater lobsters, mountain lobsters, mudbugs, or yabbies. If you played in the river as a kid you may remember these little guys. They river ones are often brown though. Crayfish, like many other shellfish are incredibly nutrient dense. They’re high in nutrients necessary for:

• Energy Production
• Eye Health
• Skin Health
• Bone Health
• Red Blood Cell Formation
• Protein Metabolism
• Protein and DNA Synthesis
• Nerve Function
• Brain Health
• Antioxidant
• Fertility
• Thyroid Function
• Immunity and Wound Healing
• Regulates pH
• Anti-inflammatory
• Supports Iron Absorption
• Regulating Fluid Balance
• Regulating Muscle and Heart Contractions

(10, 11, 12, 19)

(4)

10) Prawns

Prawns are very similar to shrimp, but technically they’re different animals. They also have different nutrient profiles. Prawns are larger in size, have larger legs with claws on three pairs, and have branching gills. Shrimp are smaller, have shorter legs and have claws only on two pairs. (20)

Prawns are a grayish color when raw and turn pink when you cook them. If not already done, you must de-vein and peel the shell off before cooking. Prawns sauté up quick. Cook then for about 2-4 minutes on each side, depending on the size, over medium-high heat and they’re ready! Prawns are extremely nutrient rich and aid in:

• Red Blood Cell Formation
• Energy Production
• Nerve Function
• Brain Health and Function
• Skin Health
• Antioxidant Function
• Anti-inflammatory
• Fertility
• Bone Health
• Oxygen Transportation
• Immune Function
• Regulating Blood Clotting
• Regulating Blood Pressure
• Cell Communication
• Regulating Blood Sugar
• Protein and DNA Synthesis
• Regulates pH
• Regulating Fluid Balance
• Regulating Muscle and Heart Contractions
• Supports Iron Absorption
• Thyroid Function

(10, 11, 12, 19)

(20, 21, 22)

11) Squid

Squid is commonly eaten as calamari (battered and fried squid), but can also be boiled, grilled, seared, or braised. Squid is delicious and an excellent source of copper, with a 100g serving proving 95% of the daily recommended amount. It’ also rich in many other nutrients critical for:

• Energy Production
• Eye Health
• Skin Health
• Red Blood Cell Formation
• Nerve Health
• Digestion
• Increases Iron Absorption
• Immunity
• Protein Metabolism
• Brain Health
• Fluid Balance
• Protein and DNA Synthesis
• Regulating pH
• Antioxidant Function
• Reproduction
• Thyroid Function
• Decrease Inflammation
• Prevent Fat Build Up In Arteries
• Muscle Contraction and Relaxation

(8, 10, 11, 12)

(4)

12) Whelk

Whelk is a type of sea snail with a spiraled shell. It’s typically boiled in salt water for a few minutes (depending on the size) and then can be served in a variety of dishes. Whelk has a briny and sweet flavor, similar to clams and a tender succulent meat. Whelk has a pleasantly chewy texture when not overcooked, however if cooked to long they become tough and chewy. Whelk is rich in nutrients crucial for:

• Liver Detox
• Metabolizing Nutrients
• Red Blood Cell Formation
• Energy Production
• Nerve Function
• Brain Health
• Fluid Balance
• Muscle Relaxation
• Protein and DNA Synthesis
• Regulating Muscle and Heart Contractions
• Bone Health
• Antioxidant Function
• Anti-inflammatory
• Blood Sugar Regulation
• Thyroid Health
• Wound Healing
• Transports Oxygen
• Immunity
• Supports Iron Absorption
• Reproduction

(10, 11, 12, 13, 19)

(4)

13) Cuttlefish

Despite it’s name, cuttlefish is not actually a fish, it’s a marine molluscs, same as squid and octopus. It tastes similar to squid and octopus as well. Cuttlefish is best cooked either ragingly hot pan for 2 to 3 minutes or stewed for the better part of 2 hours. This is because cuttlefish, squid, and octopus are dense with connective tissue. If cooked quick you don’t give the connective tissue a chance to harden up and if cooked long you break the connective tissue down well. Cuttlefish are rich in nutrients critical for:

• Energy Production
• Eye Health
• Skin Health
• Red Blood Cell Formation
• Nerve Function
• Brain Health
• Antioxidant Function
• Increases Iron Absorption
• Immunity
• Protein Metabolism
• Bone Health
• Regulating Blood Clotting
• Regulating Blood Pressure
• Cell Communication
• Protein and DNA Synthesis
• Regulates pH
• Regulating Muscle and Heart Contractions
• Fluid Balance
• Transports Oxygen
• Immunity
• Reproduction
• Thyroid Function

(10, 11, 12, 13, 19)

(4)

14) Sea Urchin

When you get past the spiky exterior, sea urchins have a creamy interior with a sweet and briny taste. They are considered a delicacy in Japan and often eaten raw in sushi. The part you eat is the gonads or reproductive organs. The gonads also produce a roe or eggs which you can eat as well. (24) Sea Urchin is rich in many nutrients crucial for:

• Eye Health
• Skin and Hair Health
• Protein and DNA Synthesis
• Bone and Tooth Growth and Health
• Immunity
• Energy Production
• Red Blood Cell Formation
• Nerve Function
• Liver Function
• Digestion and Absorption
• Sex and Stress Hormone Production
• Protein Metabolism
• Supporting Iron Absorption
• Antioxidant Function
• Disease Prevention
• Fertility
• Weight Control
• Sleep
• Blood Pressure Regulation
• Transports Oxygen
• Regulating Muscle and Heart Contractions
• Fluid Balance
• Thyroid Function

(10, 12, 13, 19)

(21, 24, 25)

Works Cited

1. Price, Weston. “Nutrition and Physical Degeneration.” California: Price-Pottenger Nutritional Foundation. 2014. Print.

2. Kubala, Jillian. “Zinc: Everything You Need to Know.” 14 November 2018. https://www.healthline.com/nutrition/zinc

3. “Goiter.” Web MD. Accessed 28 January 2021. https://www.webmd.com/women/understanding-goiter-basics#1

4. Nutrition Data Self. Accessed 28 January 2021. https://nutritiondata.self.com/

5. Joseph, Michael. “9 Health Benefits of Oysters (and Full Nutrition Facts).” Nutrition Advance. 19 February 2019.  https://www.nutritionadvance.com/oysters-nutrition-benefits/

6. Patterson, Kristine Y., et. al. “USDA, FDA and ODS-NIH Database for the Iodine Content of Common FoodsRelease On.” USDA. June 2020. https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE%20DATABASE_DOCUMENTATION.PDF

7. Van De Walle, Gavin. “Green-Lipped Mussel Supplements: All You Need to Know.” Healthline. 1 February 2021. https://www.healthline.com/nutrition/green-lipped-mussel#anti-inflammatory-effects

8. Raman, Ryan. “7 Impressive Ways Vitamin C Benefits Your Body.” Healthline. 19 February 2020. https://www.healthline.com/nutrition/vitamin-c-benefits

9.Narsaria, Rachita. “Vitamin B1 (Thiamine).” Med India. 13 January 2020. https://www.medindia.net/patientinfo/vitamin-b1.htm

10. “Vitamins: Their Functions and Sources.” University of Michigan. Accessed 4 September 2020. https://www.uofmhealth.org/health-library/ta3868

11. Roberts, Sue. “What Is the Main Function of Phosphorus in the Body?” SF Gate.12 December 2018. https://healthyeating.sfgate.com/main-function-phosphorus-body-5789.html

12. Kubala, Jillian. “7 Science-Based Health Benefits of Selenium.” Healthline. 20 August 2019. https://www.healthline.com/nutrition/selenium-benefits#1

13. Shaffer, Catherine. “Iron Functions in the Body.” News Medical. 26 February 2019. https://www.news-medical.net/health/Iron-Functions-in-the-Body.asp

14. Joseph, Michael. “Mussels 101: Nutrition Facts and Potential Benefits.” Nutrition Advance. 23 January 2020. https://www.nutritionadvance.com/mussels-nutrition-benefits/

15. Morris, Rebecca. “What Does Vitamin B5 Do?” Healthline. 15 August 2018. https://www.healthline.com/health/vitamin-watch-what-does-b5-do

16. Joseph, Michael. “What Is Abalone and Is It Good For You?” Nutrition Advance.21 May 2019. https://www.nutritionadvance.com/what-is-abalone/

17. Elder, Adam. “Why Is Lobster So Freaking Expensive?” Mel Magazine. Accessed 20 March 2021. https://melmagazine.com/en-us/story/why-lobster-so-expensive-worth-price

18. Alfaro, David. “Our Top 10 Tips for Cooking Fresh Lobster.” The Spruce Eats. 26 June 2020. https://www.thespruceeats.com/lobster-cooking-tips-and-hints-1808806

19. Raman, Ryan. What Does Potassium Do for Your Body? A Detailed Review.” Healthline. 9 September 2017. https://www.healthline.com/nutrition/what-does-potassium-do#TOC_TITLE_HDR_5

20. Camila Lama, Siddhi. “Do Prawns Make a Healthy Meal?” Live Strong. 4 March 2019. https://www.livestrong.com/article/527990-nutrition-facts-for-prawns/

21. “Dietary Supplement Fact Sheets.” National Institute of Health. Accessed 23 March 2020. https://ods.od.nih.gov/factsheets/list-all/

22. Fat Secret. https://www.fatsecret.com.au/calories-nutrition/generic/prawns. Accessed 20 March 2021.

23. Johnson, Alex. ” What Does Sea Urchin (Uni) Taste Like? [Definitive Guide].” Meamunch. 22 August 2020. https://medmunch.com/sea-urchin-taste/

24. Mamelona, Jean, Saint‐Louis, Richard, & Pelletier, Émilien. (2010). Proximate composition and nutritional profile of by‐products from green urchin and Atlantic sea cucumber processing plants. International Journal of Food Science & Technology, 45(10), 2119–2126. https://doi.org/10.1111/j.1365-2621.2010.02381.x

25. “Japanese Sea Urchin.” Fat Secret. Accessed 23 March 2020. https://www.fatsecret.com/calories-nutrition/generic/japanese-sea-urchin