Prawns are one of the most popular shellfish in the world. They are not only delicious but also very nutritious. A single serving of prawns, which is typically around 3.5 ounces (100 grams), contains only 97 calories, making it a great option for those who are watching their weight.

Apart from being low in calories, prawns are also an excellent source of protein, vitamins, and minerals. They are particularly high in vitamin B12, iron, and selenium, which are essential for the proper functioning of the body.

In this article, we'll explore the many health benefits of prawns, how to cook them, and much more.

Nutrition Facts of Prawns

As mentioned earlier, prawns are a great source of protein, vitamins, and minerals. A 3.5-ounce serving of prawns contains around 24 grams of protein, which is more than half of the daily recommended intake for most adults. In addition to protein, prawns are also rich in several important vitamins and minerals. For instance, a single serving of prawns contains 80% of the daily recommended intake of vitamin B12, which is essential for a healthy brain and nervous system. Moreover, prawns are also a good source of iron, which is necessary for the production of red blood cells, and selenium, which helps protect against oxidative damage.

Health Benefits of Prawns

Prawns offer a range of health benefits. For one, they are an excellent source of protein, which is necessary for the growth and repair of the body's tissues. Protein is also essential for the formation of enzymes, hormones, and other vital molecules. In addition to protein, prawns also contain several important nutrients, such as vitamin B12, iron, and selenium, which have been linked to various health benefits. For example, vitamin B12 has been shown to reduce the risk of cognitive decline in older adults, while iron is essential for the production of healthy red blood cells. Moreover, prawns are also a good source of omega-3 fatty acids, which have been linked to a range of health benefits, including a reduced risk of heart disease.

How to Cook Prawns

Prawns are incredibly versatile and can be cooked in many different ways. Some popular cooking methods include boiling, grilling, frying, and steaming. To boil prawns, simply bring a pot of salted water to a boil and add the prawns. Cook them for about 3-4 minutes or until they turn pink and start to float to the top. To grill or fry prawns, brush them with oil and season them with salt and pepper. Cook them over medium-high heat for a few minutes on each side or until they are cooked through.

Prawns vs Other Seafoods

Prawns are often compared to other types of seafood, such as shrimp, crab, and lobster. While they may share some similarities in taste and texture, there are some key differences to consider. For one, prawns are typically smaller than lobster and crab and have a milder flavor. They are also less expensive than these other types of seafood, which makes them a more budget-friendly option. When it comes to nutritional value, prawns are similar to shrimp and other types of shellfish, but they are lower in calories and fat than crab and lobster.

Prawns in Different Cuisines

Prawns are a popular ingredient in many different types of cuisine around the world. In Asia, prawns are often used in stir-fries, curries, and noodle dishes. In the Mediterranean, they are often grilled or roasted and served with lemon and herbs. In the Americas, prawns are often included in seafood stews, such as gumbo and jambalaya. They are also a common ingredient in Mexican and Caribbean cuisine, where they are used in dishes like ceviche and paella. Overall, prawns are a versatile ingredient that can be used in a wide range of dishes, from simple pasta dishes to more complex curries and stews.

Prawns for Weight Loss

If you're trying to lose weight, prawns can be an excellent addition to your diet. As mentioned earlier, prawns are low in calories and fat but high in protein, which can help you feel fuller for longer. Moreover, because prawns are relatively low in calories, you can enjoy a larger portion size without overdoing it on calories. Just remember to choose healthy cooking methods, such as grilling or steaming, and avoid adding too much oil or butter to your dishes.

Prawns for Muscle Building

Prawns are a great food for building muscle, thanks to their high protein content. Protein is essential for repairing and building muscle tissue, which is why it is so important for anyone looking to build muscle mass. In addition to protein, prawns are also a good source of other important nutrients, such as iron and zinc, which are necessary for muscle growth and recovery. Just be mindful of portion sizes, as too much protein can be harmful to your kidneys and liver over time.

Fresh Prawns Vs Frozen Prawns

Fresh prawns are a great option if you want to enjoy the best possible flavor and texture. However, they can be expensive and may not be available year-round, depending on where you live. Frozen prawns, on the other hand, are often more affordable and can be found in most grocery stores. They are also a great option if you don't plan on using the prawns right away, as they can be stored in the freezer for several months. Just be sure to thaw them properly before cooking, as this can help preserve their texture and flavor. To thaw frozen prawns, simply place them in the refrigerator overnight or run them under cold water for a few minutes.

Prawns as a Source of Omega-3 Fatty Acids

Prawns are a good source of omega-3 fatty acids, which have been linked to numerous health benefits, such as a reduced risk of heart disease and improved brain health. Omega-3 fatty acids are a type of polyunsaturated fat that are essential for the proper functioning of the body. They cannot be produced by the body and must be obtained through the diet. While prawns are not as high in omega-3 fatty acids as fatty fish like salmon and mackerel, they are still a good source and can be a great addition to a well-rounded diet.

Prawns and Cholesterol

Prawns are often criticized for their cholesterol content. While it's true that prawns are relatively high in cholesterol compared to some other types of seafood, such as salmon and tuna, they are still considered a healthy food. This is because dietary cholesterol does not have as much of an impact on blood cholesterol levels as was once thought. In fact, recent studies have shown that eating prawns does not necessarily raise LDL (bad) cholesterol levels in the blood. However, if you have high cholesterol or are at risk of heart disease, it's still a good idea to limit your intake of prawns and other high-cholesterol foods.