Crabs, the fascinating crustaceans that inhabit the world’s oceans and coastal regions, have captivated seafood enthusiasts for hundreds of years. With their distinctive appearance and delectable taste, crabs have turn into a preferred selection for seafood lovers across the globe. Beyond their culinary appeal, crabs also offer a remarkable array of dietary advantages that contribute to a well-rounded food regimen.

In this text, we are going to delve into the nutrition profile of crabs, examining their macronutrient composition, vitamin and mineral content, and the varied health benefits related to their consumption. From protein-packed servings to essential vitamins and minerals, crabs offer a healthful addition to any food regimen. Moreover, we are going to explore one of the best cooking and serving suggestions to benefit from these delectable sea creatures.

Whether you’re a seafood aficionado or just in search of a nutritious and flavorful option, join us as we embark on an exploration of the vast dietary bounty offered by crabs. 

Dietary Profile Of Crabs

In line with USDA, 100 Grams of streamed, hard-shelled carb incorporates the next nutrients:

Water: 79.7 g

Energy: 83 kcal

Protein: 17.9 g

Fat: 0.74 g

Calcium: 91 mg

Phosphorous: 234 mg

Potassium: 259 mg

Sodium: 395 mg

Crabs offer a variety of health advantages attributable to their nutrient-rich composition. Let’s delve into the particular benefits of consuming crabs:

Protein Powerhouse

Crabs are a superb source of high-quality protein. The protein present in crabs is wealthy in essential amino acids, that are the constructing blocks of protein that the body cannot produce by itself. Listed here are some health advantages related to the protein content in crabs:

Muscle Development and Repair: Protein is crucial for muscle growth, repair, and maintenance. As per research, consuming dietary protein can support the event of lean muscle mass and aid in post-workout recovery.

Satiety and Weight Management: Protein has a better satiety effect in comparison with carbohydrates and fats, meaning it could actually enable you feel fuller for longer. Research shows that including protein in your meals can contribute to higher appetite control and support weight management efforts.

Omega-3 Fatty Acids for Heart Health

Certain species of crabs, akin to Dungeness and Alaskan King crabs, contain omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids offer quite a few advantages for heart health:

Reduced Risk of Heart Disease: Omega-3 fatty acids have been related to a reduced risk of heart disease. As per studies, they will help lower triglyceride levels, reduce blood pressure, and stop the formation of blood clots.

Anti-inflammatory Effects: Studies prove that omega-3 fatty acids have anti-inflammatory properties, which will help reduce inflammation within the body and contribute to overall cardiovascular health.

8 whole crab, steamed or boiled

1 (½ inch) piece tamarind 

½ cup water

Chopped Onions- 170 g 

Chopped tomatoes – 280 g

10 dried chillies

2 Tbsp of garlic paste

1 Tbsp of Ginger Paste

2 Tbsp of ground Coriander

2 Tbsp of ground Cumin

½ tsp of Turmeric

½ tsp of Red chilli powder

2 green chillies, minced

1 Tbsp of coconut oil

3 cups of hot water (1 cup is 236 ml)

Salt to taste

Method

• Remove the crab legs and set them aside. Remove the claws from the legs to that every leg is split into 2 parts
• Using a cleaver, cut the crab bodies into halves or quarters. Put aside 
• In a small bowl, set the tamarind in ½ cup of hot water for 10 minutes
• Mash the tamarind together with your fingers to combine it well into the water
• Strain the tamarind through a sieve to extract all the pulp and set the puree aside. 
• In a food processor, add the onions, tomatoes, dried red chillies, garlic and ginger paste, all the spices (coriander, cumin, turmeric, red chilli powder) and tamarind puree. 
• Grind the mixture well to make a smooth paste
• Heat oil in a deep heavy bottomed pan
• Add the green chillies and the masala paste to the oil and saute for five minutes. Stir steadily to forestall burning
• Add 3 cups of hot water and produce the gravy to a boil
• Reduce the warmth to a simmer and cook for 10 minutes. Add salt to taste
• Gently add the pieces of crab to the gravy and cook uncovered for 10-Quarter-hour 
• Remove from the warmth and serve piping hot with rice. 

Crab Roast

Ingredients

Crab- 3/4kg 

Big onion – 170 g

Tomato- 280 g, chopped finely

Ginger – 1-inch piece 

Garlic cloves – 10 

Fennel seeds – ½ Tbsp

Whole pepper -1 ½ Tsp

Curry leaves – 3 sprig

Green Chilli – 2 

Coconut oil – 2 Tbsp

Chilli powder – 1 Tbsp

Kashmiri Chilli Powder – ¼ tsp

Coriander powder – 2 Tbsp

Garam masala powder- 1 tsp

Salt to taste

Coriander leaves – 2-3 sprigs, chopped

Method

• Heat oil in a deep-bottomed pan

• Add pepper, fennel seeds, curry leaves and fry for 20-30 seconds

• Add ginger garlic paste, chopped green chilli and saute for a minute

• Add chopped onions and saute till the onions turn into golden brown

• Add all of the spices one after the other on a low flame and saute till the raw smell goes

• Add chopped tomatoes, and salt and stir well with the onion and shut the pan and cook well on low flame

• Add the cleaned crab pieces, mix well and shut the pan with a lid and cook

• Keep stirring every so often
• When the gravy becomes thick open the lid and add some hot water

• Close and cook until the crab are well coated with the masala and cooked thoroughly 

• Garnish with coriander leaves and serve hot. 

Precautionary Suggestions and Suggestions

When handling and preparing crabs, it’s necessary to follow some precautionary suggestions and suggestions to make sure food safety and avoid any potential risks. Listed here are some precautionary tricks to remember:

Handling: When handling live crabs, be cautious of their pincers, as they will pinch and cause injury. Hold crabs firmly but gently, gripping them from the rear end or using tongs to avoid direct contact.

Cleansing: Before cooking, rinse live crabs thoroughly under cold water to remove any dirt or impurities. Use a brush to scrub the shells if essential.

Cooking: Be sure that crabs are cooked thoroughly to kill any potential bacteria or parasites. Follow cooking instructions and really useful cooking times for the particular recipe or cooking method you’re using.

Allergies: Concentrate on any potential allergies or sensitivities to shellfish. Should you or anyone consuming the crabs has a known allergy, it’s necessary to avoid crab consumption to forestall allergic reactions.

Shell Fragments: While having fun with crab meat, be mindful of any small shell fragments that could be present. Take care to remove any shell pieces before consuming the crab meat to forestall any discomfort or injury.

Storage: If you will have leftover cooked crabs, store them properly in airtight containers and refrigerate them promptly. Eat the leftovers inside a day to make sure freshness and minimize the chance of foodborne illnesses.

Cooking Utensils: Use separate utensils and cutting boards for raw and cooked crabs to avoid the chance of cross-contamination. Clean and sanitize utensils and surfaces properly after each use.

All-in-One Cooking: Should you are cooking live crabs, think about using the all-in-one cooking method (e.g., steaming or boiling) to attenuate handling and reduce the chance of injury.

Summary

When consuming crabs, it is necessary to contemplate allergies and take precautionary measures. Shellfish allergies are common, and individuals with such allergies should avoid crab consumption and stop cross-contamination. Proper labelling and awareness are essential to tell individuals of the presence of shellfish in dishes. For those with allergies, alternative options like imitation crab meat or plant-based substitutes can provide similar flavours. It is suggested to seek the advice of healthcare professionals for correct diagnosis and management of allergies. By prioritizing safety and being mindful of allergies, everyone can enjoy crab dishes without risks or discomfort.

HealthifyMe Suggestion

Can crab meat be an element of a healthy food regimen? Yes. It’s a really healthy food to eat moderately, a few times per week is nice to go. Also at all times be mindful about portion size and go for healthy cooking methods. Crab has lots of the same dietary advantages as other popular forms of seafood but with lower levels of mercury. Add steamed or boiled crab meat to salads, soups, sandwiches or wraps so as to add a healthy dose of nutrients.

Conclusion

In conclusion, crabs are greater than just a tasty seafood delicacy—also they are a dietary powerhouse. Filled with protein, omega-3 fatty acids, vitamins, and minerals, crabs offer quite a few health advantages, starting from muscle development and heart health to immune system support. When choosing crabs, prioritize freshness and shell integrity, and be mindful of potential shellfish allergies. By following proper handling, cooking, and storage practices, you may ensure the security and pleasure of crab dishes. So, whether you’re indulging in classic recipes or trying out latest creations, incorporating crabs into your food regimen can provide each culinary pleasure and essential nutrients for a well-rounded lifestyle.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to exchange medical advice from professionals. For further information please contact our certified nutritionists Here

Continuously Asked Questions (FAQs)

Q. Are crabs healthy to eat?

Yes, crabs are healthy to eat. They provide a variety of dietary advantages, including being a great source of protein, omega-3 fatty acids, vitamins, and minerals. Nevertheless, it’s necessary to contemplate personal dietary needs and potential allergies when including crabs in your food regimen.

Q. Are there any advantages to eating crabs? 

Yes, there are several advantages to eating crabs. They supply essential nutrients that support muscle development, heart health, immune function, and overall well-being. The protein content in crabs aids in muscle repair and satiety, while omega-3 fatty acids promote cardiovascular health.

Q. Is crab good for pregnancy? 

Crabs is usually a helpful addition to a balanced food regimen while pregnant. It’s a great source of protein, omega-3 fatty acids, and other essential nutrients. Nevertheless, it’s endorsed to seek the advice of with a healthcare skilled or registered dietitian to make sure that crab consumption aligns with individual dietary needs and any specific recommendations while pregnant.

Q. Is crab good for hypertension? 

Crabs is usually a suitable food selection for people with hypertension. It’s low in saturated fat and a great source of protein and minerals, akin to potassium. Nevertheless, it’s necessary to be mindful of portion sizes and cooking methods. Steaming or boiling crabs without adding excessive salt or high-sodium seasonings is a healthier option.

Is crab okay to eat with high cholesterol? 

When consumed moderately, the crab will be included in a food regimen for people with high cholesterol. While crab does contain some cholesterol, it’s also low in saturated fat and might provide helpful nutrients. It’s advisable to contemplate the general dietary pattern, including portion sizes and other sources of dietary cholesterol, and seek the advice of with a healthcare skilled for personalized dietary recommendations.

Reference Links 

1. Dietary Protein and Muscle Mass: Translating Science to Application and Health Profit: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/

2. Increased Dietary Protein as a Dietary Technique to Prevent and/or Treat Obesity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179508/

3. Omega-3 Fatty Acids and Coronary Heart Disease: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=3054

4. Omega-3 fatty acids in inflammation and autoimmune diseases: https://pubmed.ncbi.nlm.nih.gov/12480795/
5. Free radicals, antioxidants and functional foods: Impact on human health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/#:~:text=Free%20radicals%20damage%20contributes%20to,or%20by%20promoting%20their%20decomposition.