The pros and cons of eating shellfish

Shellfish, depending on who you ask, can be super healthy or terribly dangerous. Here are some pros and cons of shellfish to help you decide if they're right for you.

• Shellfish are among our most valuable sources of high-quality protein.
• In contrast to protein from warm-blooded animals, shellfish protein is very low in actual fat.

• Some varieties of shellfish, such as squid and shrimp, contain fairly high levels of cholesterol.
• Recent research suggests that dietary cholesterol may have relatively little effect on blood levels of cholesterol.
• Shellfish are very low in saturated fat, the lipid most likely to raise blood-cholesterol levels.

Shellfish are especially rich in minerals, including:

• Calcium and phosphorus needed for healthy bones and teeth.
• Copper to help in the production of blood cells, connective tissue and nerve fibres.
• Iodine for thyroid gland function.
• Iron for healthy red blood cells.
• Magnesium for metabolism, bone growth and production of genetic material.
• Potassium for nerve and muscle function, and general metabolism.
• Selenium, an important antioxidant linked to lower cancer risk.
• Zinc for the immune system and reproductive health.

Shellfish is a common allergy for many people. Eating food that's even touched shellfish, or has been cooked with shellfish, can provoke allergic reactions in some people. If you're allergic to shellfish, it should be eliminated from your diet entirely.

Shellfish also contain vitamin B12 and fewer calories, weight for weight, than other sources of animal protein.

Shellfish are a complicated food that has both health benefits and health issues. Be sure to weight the benefits and disadvantages of eating shellfish before adding more of them to your diet.