Prawns are crustaceans with 10 legs, commonly used as seafood. Prawns are also often mistaken for health benefits of shrimp, where in fact the two are different creatures. They may either be found in salt water or fresh water.
Their presence is abundant yet widespread, and in fact are also farmed and fished in large quantities for human consumption too! Many of the world’s cuisines feature prawns as the primary ingredients of their dishes, such as Italy’s spaghetti marinara, Japanese tempura, and also Thai tom yum goong soup.
And then, despite its reputation of being unhealthy, prawns also have its own healthy aspects, such as in the prawn benefits of hair!
Nutritional Facts of Prawns
- Serving Size – 85 g
- Water – 65.7 g
- Calories – 84.1 kcal (352 kJ)
- Total Fat – 0.9 g (1% of DV)
- Saturated Fat – 0.2 g (1% of DV)
- Polyunsaturated Fat – 0.4 g
- Monounsaturated Fat – 0.2 g
- Trans Fat – 0 g (0% of DV)
- Cholesterol – 166 g (55% of DV)
- Total Carbohydrates – 0 g (0% of DV)
- Sugars – 0 g
- Dietary Fibre – 0 g (0% of DV)
- Protein – 17.8 g (36% of DV)
- Vitamins and Minerals
- Vitamin A – 191 IU (4% of DV)
- Vitamin B6 – 0.1 mg (5% of DV)
- Vitamin B12 – 1.3 mcg (21% of DV)
- Vitamin C – 1.9 mg (3% of DV)
- Vitamin D – 0 mg (0% of DV)
- Vitamin E – 1.2 mg (6% of DV)
- Vitamin K – 0 mcg (0% of DV)
- Calcium – 33.2 mg (3% of DV)
- Copper – 0.2 mg (8% of DV)
- Iron – 2.6 mg (15% of DV)
- Magnesium – 28.9 mg (7% of DV)
- Manganese – 0 g (1% of DV)
- Phosphorus – 116 mg (12% of DV)
- Potassium – 155 mg (4% of DV)
- Selenium – 33.7 mcg (48% of DV)
- Zinc – 1.3 mg (9% of DV)
All the information above are in relation to a 2,000-calorie diet. The percentage of daily value (% of DV) may differ depending on personal calorie needs.
What are its Health Benefits?
- Prawns Have Decent Nutrients
First things first, prawns have decent nutrient values in terms of high in protein but low in both carbohydrates and fat. This of course make prawns a good idea for increasing muscles but reducing fat at the same time!
- Prawns Compose of Essential Minerals
And then, prawns also have essential minerals inside it, especially magnesium, phosphorus, potassium, calcium, and copper, which is held by 7%, 12%, 4%, 3%, and 8% of their respective daily values.
- Prawns also Have Essential Vitamins
Not to forget that prawns also contain essential vitamins as well. According to the nutritional facts above, prawns contain vitamins A, B6, B12, vitamin C benefits, D, E and K by 4%, 5%, 21%, 3%, 0%, 6% and 0% of their respective daily values.
- Prawns Contain Omega-3 Fatty Acids
Prawns also offer an excellent resource of polyunsaturated fatty acids, such as omega-3 fatty acids that fill up 0.4 grams of prawn’s nutritional contents. Omega-3 fatty acids are healthy fats that are able to reduce the risk of heart diseases.
- Prawns are Rich in Selenium
Next, prawns are also rich in health benefits of selenium, which are among the most effective antioxidants for the maintenance of healthy cells. The nutritional facts above indicate that there is 33.7 mcg of selenium inside 85 g of prawns, which already make up 48% of the recommended daily value!
- Prawns are Low-Calorie Food Items
Prawns have been known to be low-calorie food items. According to the nutritional facts above, there are only 84.1 kcal or 352 kJ of calories present inside prawns, which roughly makes up about 4% of the recommended daily values.
- Prawns Have Decent Iron Reserves
Prawns also have decent reserves of side effects of taking iron and calcium together, in which it has at 2.6 milligrams or 15% of the recommended daily value. Iron is a mineral needed by the body for effective distribution of oxygen.
- Prawns Provide Some Health Benefits Whey Protein
Prawn being one of the healthiest forms of seafood contains protein at 17.8 grams, or 36% of the recommended daily value.
9. Prawn for Hair Growth
Here comes the main theme of this article! When all of the nutrients mentioned, such as protein, zinc, B vitamins, iron, and vitamin D are combined, hair growth becomes possible. And so is with the help of omega-3 fatty acids.
Cautions and Recommendations
The primary health concern of prawns is their high cholesterol content. The nutrition facts above indicate that prawns have 166 grams of cholesterol, which make up slightly more than half of the recommended daily value by 55%! This is already 85% more than other types of seafood such as tuna fishes.
It has become a popular belief that many people avoid prawns fearing that it increases blood cholesterol levels, which leads to cardiac diseases. However, this view is not entirely true.
Shrimps have positive nutrients such as omega-3 fatty acid and antioxidants, which are proven to instead promote heart health! In fact, researches have shown that people who regularly consume prawns are less likely to be exposed to heart diseases compared to those who do not.
Another health concern of prawns is the use of antibiotics inside wild prawns. Researchers in 2011 have identified 5 different types of antibiotics inside prawns, and this discovery is a turning point because the use of antibiotics in food have contributed to the increase of antibiotic-resistant bacteria, another major health concern.
How to Make Japanese Tempura Ebi
- 1 cup of flour
- 2 tablespoons of cornstarch
- 1 cup of water
- 1 pinch of salt
- 1 egg yolk
- 2 lightly beaten egg whites
- 1 pound of peeled and deveined medium prawns
- 2 cups of vegetable oil
- First, heat oil in a deep fryer until it reaches 190 degrees Celsius.
- Whisk flour, corn starch, as well as salt in a large bowl. Create a depression in the centre of the flour.
- Stir them with water and egg yolk. Mix until it moistens, which is indicated by lumpiness of the batter.
- Dip the prawns inside the batter one by one. Batter everything but the tails.
- Carefully dip the prawns inside the boiling hot oil.
- Fry them all until golden brown, which should last no longer than 12 minutes.
- Afterwards, lift the shrimps and drain using paper towels.
- Tempura ebi is now ready to be served!