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Shrimp benefits to know
Shrimp is one of the most popular seafoods out there. It appears in a variety of dishes, from shrimp scampi to shrimp and grits. And what makes diving into a shrimp dish even more exciting: all the healthy shrimp benefits this seafood can offer. Let's take a look at them.
A good source of protein
Per 3 ounces of cooked shrimp, you get an amazing 20 grams of protein—which is 40 percent of the recommended daily value (DV). Plus, this is for only 84 calories. The protein in shrimp can help keep you fuller for longer, which is important for weight management and fueling exercise.
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A source of beneficial minerals
Many of the health benefits of shrimp boil down to the nutrients it contains.
"Shrimp is a versatile, low-calorie seafood that provides iodine, phosphorus, zinc, and magnesium," says registered dietitian Lisa Andrews, MEd, owner of Sound Bites Nutrition in Cincinnati, Ohio. These minerals are important for many reasons.
For instance, zinc is beneficial for immunity, and magnesium is helpful for everything from bone health to blood pressure.
Heart health benefits
Plus, shrimp provides anti-inflammatory eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are omega-3 fatty acids. Increasing your intake of these omega-3s can significantly help reduce heart disease risk, according to research in Mayo Clinic Proceedings.
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Another study in Mayo Clinic Proceedings notes that shrimp intake was favorably associated with improved lipid panels, says registered dietitian nutritionist Aubrey Redd, owner of Aubrey Redd Nutrition in King of Prussia, Pennsylvania.
The study authors say eating shrimp is connected with a lower risk of heart disease than in people who do not eat shrimp.
May boost cognitive health
Another one of the top shrimp benefits? The seafood boasts astaxanthin, an antioxidant that can help protect against free radical damage.
"This might help lower risk of cardiovascular and neurodegenerative diseases, such as Alzheimer's and Parkinson's," says registered dietitian Anya Rosen in New York.
"Anti-inflammatory properties of astaxanthin have also been shown to help with diabetes, gastrointestinal, renal, and skin and eye diseases." That's a lot of disease-fighting potential all in one food.
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Helpful for pregnancy
Eating seafood during pregnancy can be especially beneficial for unborn children. "Seafood has been found to be beneficial during pregnancy for the neurocognitive development of infants," Andrews says. "This occurs with as little as 4 ounces per week."
And good news: Shrimp is in the "best choices" category of seafood for women who are trying to get pregnant, are pregnant, or are breastfeeding—as well as young children—in the U.S. Food and Drug Administration's "Advice About Fish" guide.
Good for thyroid disease
One more surprising benefit that shrimp offers: "It's a healthy food for individuals with thyroid disease, as it provides iodine and selenium, two minerals needed for normal thyroid function," Andrews says.
Both iodine and selenium are essential minerals, as they're necessary for optimal development and function, according to the National Center for Complementary and Integrative Health.
Are you wondering about seafood nutrition? Here are the nutrition facts—including the DVs—for a 3-ounce serving of cooked shrimp.
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Calories: 84
Total fat: 0 g (0 percent DV)
Protein: 20 g (40 percent DV)
Carbs: 0 g (0 percent DV)
Sodium: 94 g (5 percent DV)
How shrimp can be bad for you
As with any food, steaming or grilling will be a much healthier cooking method than deep frying—and allows you to control both the calories and fat content of a dish.
You also need to take into account shrimp's methylmercury content. You can use online tools to choose shrimp with lower mercury content. The Environmental Defense Fund (EDF) has a helpful seafood selector for choosing lower-mercury seafood.
Because shrimp are small, they're lower on the food chain than larger seafood.
"As the size of the fish goes up, the recommendation for weekly consumption goes down," Redd says.
"Why, you ask? Fish higher in the food chain are more likely to contain dangerously elevated levels of mercury. This is especially of concern for mothers who are expecting, as excess mercury can cause damage to the fetal nervous system."
Rosen notes that if you're pregnant or breastfeeding, you should stick to two weekly servings of shrimp, max.
Shrimp also contains cholesterol: 161 milligrams of cholesterol (54 percent DV) per 3-ounce portion.
"The current recommendation is to keep dietary cholesterol to less than 300 milligrams daily and as low as possible," says registered dietitian nutritionist Joan Salge Blake, a nutrition professor at Boston University and host of the nutrition and health podcast, "Spot On!"
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"Thus, you need to balance this intake with the rest of your diet."
While you should pay attention to dietary cholesterol, current research suggests saturated fat has a bigger impact on the body's cholesterol levels than dietary cholesterol.
In fact, the American Heart Association says limiting foods high in saturated and trans fats is more key to controlling cholesterol levels in the body.
Also, know that shrimp is a top allergen, along with milk, eggs, fish, tree nuts, peanuts, wheat, and soybeans. This means people who are allergic might experience severe and even life-threatening anaphylaxis when eating shrimp. So if you're allergic, carry an EpiPen in case of emergency.
The answer, as with many things, isn't super straightforward. While the 2020-2025 Dietary Guidelines for Americans advise adults to aim for two 4-ounce servings of seafood per week, other experts suggest eating up to three 4-ounce servings of seafood per week.
How to eat shrimp
There are an endless number of ways to eat shrimp.
"Shrimp is a very versatile protein source and can be boiled, broiled, sautéed, steamed, stir-fried, grilled, or baked," Andrews says. "To keep it low-fat, avoid adding heavy cream sauces."
And food safety is key when it comes to preparation.
"The most important consideration when cooking shrimp is to ensure that it meets the minimum safe internal temperature of 145 degrees Fahrenheit," Redd says.
"A good rule of thumb to identify if it needs more time is to check the color. Shrimp start to turn pink as they're done cooking, and their flesh protrudes outward. Be sure to keep an eye on them though, because they cook quickly!"
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The side effects outweigh the potential benefits.Cardiovascular disease most often refers to heart attacks or strokes, which are caused by blood clots that form inside our arteries, explains Elizabeth Klodas, M.D., cardiologist and founder of Step One Foods.
Shrimp recipes to try
Try these nutritiously delicious shrimp recipes from registered dietitians:
66 Juicy Shrimp Recipes
Grilled shrimp tacos from Kelsey Sackmann, RD
Simple shrimp and grits from Andrews
Shrimp scapi spaghetti squash bowls from Jenny Shea Rawn, RD
Mojito shrimp from Judy Barbe, RD
Honey orange shrimp stir-fry from Megan Byrd, RD
Now that you know about these shrimp benefits, check out these other healthy fish recipes.
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Walking is the most popular form of exercise, and comfortable walking shoes are important, whether you are using them for travel, working out, or just walking every day. More than 145 million adults include walking as a part of their physically active lifestyle, with more than six our of every 10 people walking for transportation, fun, relaxation, while traveling, or for exercise, according to the Centers for Disease Control and Prevention. Not only can it help you maintain a healthy weight, but the benefits of walking also include improving or preventing heart disease and high blood pressure, strengthening your bones and muscles, and improving your overall mood.
If you already do or plan to engage in a fair amount of walking, while traveling or just in your everyday life, it's important to buy a comfortable pair of walking shoes. If you're going to put in the mileage, you want to choose the most appropriate shoes for your physical activity level and foot type—and all the better if it's also a doctor-approved shoe. To that end, we asked podiatrists tell use which ones are the best shoes for walking; here's what they recommended that you look for.
Because each person's foot and body are unique, a shoe that's good for you might not be the same for someone else. However, here are the things you need to look for when purchasing a good pair of walking shoes.
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Stability
You need to feel balanced in the shoe you're walking in. "A stiff heel counter with a straight or hybrid last will help with the stability of the shoe," explains Robert Fridman, DPM, president of Division IX American College of Foot & Ankle Surgeons, and a podiatrist at Foot Associates in New York City.
Arch support
Unique to each person, your arches need to feel supported, especially as you increase your mileage. "Arch support allows the big toe joint more mobility and to support proper alignment," says Dawn Figlo, DPM, member of the American Board of Podiatric Surgery, founder of The Organic Foot, podiatric surgeon in New York City.
Size
If the shoe doesn't fit, don't buy it. This may seem like common sense, but many individuals will try to shove their foot into a shoe that's too small, either because they really like the shoe (and can't find it in the correct size), or they think the shoe will stretch out with wear. "Have your foot measured with a Brannock Device for both length and width, because sizing can be different across brands," says Miguel Cunha, DPM, founder of Gotham Footcare, leading podiatrist, foot and ankle surgeon in New York City. "I recommend always buying shoes at the end of the day, when your feet are most swollen. If they feel comfortable at the end of the day most likely they will feel comfortable throughout the day."
Breathability
A shoe could have everything you're looking for, but if it doesn't allow for ample airflow, your foot is likely to be sweaty and uncomfortable. "Look for shoes with a breathable fabric upper, that will help manage moisture and odor, too," says Dr. Fridman. Many shoe stores will allow you to try the shoes for a certain amount of time before deciding if they work for you, so be sure to ask about this, so you're able to test the breathability.
Wide toebox
Comfort is personal, especially when it comes to the width and shape of your foot. If you have wide toes, a narrow fit probably won't work for you. "A wider toe box will prevent overcrowding of the toes and decrease the influence for bunions, hammertoes, and neuromas," says Dr. Figlo.
Flex point
The flex point of a walking shoe is the point at which it bends while walking. "For optimal comfort, the flex point of the shoe should match the bending point of your foot; when it doesn't align with your foot it can cause problems like arch pain or plantar fasciitis," explains Dr. Cunha. "You can check the flex point of the shoe by holding it by the heel and pressing the toe of the shoe onto the ground. The point where the shoe bends and creases is the flex point."
So which shoes incorporate a lot of these aspects that you should look for in a walking shoe? While many of the features vary in importance depending on the individual buying the shoes, we asked our experts to share some of their favorite walking shoes. Here are the best walking shoes for your feet, according to podiatrists.
You'll love the feel of foam cushioning in this walking shoe—and the fact that it doesn't weigh you down. It's actually one of the lightest walking shoes on the market. "In addition to being lightweight, the shoe is made with synthetic material making it durable for long-term use," says Dr. Cunha. Bonus: It has removable inserts, so you can replace them with your own.
These sneakers have an incredible amount of cushioning underfoot that can withstand many, many miles walked in them. It is also a very stable shoe and has a built-in Meta-Rocker that allows for a smooth transition from the heel to toe with each step. "It's my favorite shoe on the market and I recommend it many times a day for people who have foot issues but want to continue with their exercise protocols," says Dr. Fridman. "It's also surprisingly light, which is great for seniors."
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Asics Gel Contend 5 Walking Shoe
$43- $138 (depending on size)
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If walking is a part of your daily routine, consider investing in this pair. "It provides a good amount of foot stabilization, and cushions well with through their AmpliFoam midsole," says Dr. Figlo. Not only is the fabric inside breathable, but the shoe also has an Ortholite sockliner that provides support, comfort, and wicks away moisture.
"GTS" in the name of this shoe stands for "go to shoe," because it's one of the brand's most popular models. It's built with BioMoGo DNA technology, that's designed to adapt to your foot and movement patterns, so that it can support your unique foot and stride. "I highly recommend them for people with neutral arches or low arches, as they provide great stability, and have extra padding for shock control," says Dr. Cunha. "These are slightly more expensive than other shoes, but worth the investment."
Brave the elements in this pair thanks to the water-resistant membrane—and when it's hot and sunny, the moisture-wicking mesh liner will be sure to keep your feet cool and dry. "I like that this shoe has a biomechanical orthotic that also has an antibacterial top cover," says Dr. Figlo. Translation: Your shoes will stay smelling fresh even after lots of wear. (Here's how to get off the couch and go outside.)
If you like the classic look of a walking sneaker, there is none more iconic than this pair from New Balance. This tried and true sneaker has retained its reputation over time (70 years strong), still offering a good amount of cushioning, stability, and support to your foot. "This shoe is durable, well-cushioned, and has a breathable upper," says Dr. Fridman. "It also has a muted look, perfect for those people who don't want 'loud' shoes."
Calling all those who are heavy-footed: The rear gel cushioning in this shoe is made to absorb and reduce the shock made by your foot, for smoother, more comfortable mileage. "These shoes are heavier than others, however, they are very durable and can be worn for longer periods of time," says Dr. Cunha. "The advantage of these shoes is that they're designed for all arch-types."
Combining comfort with style, this shoe looks as good as it performs. It was created as a solution for individuals suffering from plantar fasciitis, heel pain, or other foot issues. "This shoe provides air cushioning and has a protective interior," says Dr. Figlo. "They are orthotic friendly, have deep and wide toe boxes, good arch support, and cushioned heels, too." You have 60 days to decide if this is the right shoe for you (and if not, you'll get a full refund).
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ALTRA Torin 4
$140
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ALTRA built its brand on their "zero-drop" mentality, meaning that despite the amount of cushioning, all of their shoes—including this one—have balanced cushioning, so the heel and forefoot are at an equal distance from the ground. This allows the foot to be in optimal alignment. "If you're used to shoes with a higher heel drop, you need to ease into these because they are zero-drop, and may give you some Achilles tendinitis if you don't break them in slowly," says Dr. Fridman, who is a fan of the shoe. "Because of the wide toebox, it's great for people who have normal width in their heels, but need a wide forefoot due to issues like bunions or neuromas."
If you want a low profile walking shoe, look no further. But don't let this shoe fool you—while it may look basic, it's anything but. The midsole is lined with compression-molded EVA to cushion and support your foot, and the endurance outsole can stand the test of time. "Structurally, this style can accommodate most pedal deformities because of the wider toe box," says Dr. Figlo. "The arch support and stability allow for more comfort and less injury risk." It has a removable footbed, too.
The post 6 Health Benefits of Shrimp appeared first on The Healthy.
Most adults shouldn't take daily aspirin to prevent heart attack, panel says .
A daily low-dose aspirin has been long recommended for heart health, but an influential panel says it's no longer beneficial.The U.S. Preventive Services Task Force, an independent panel of experts, released an updated draft recommendation Tuesday that recommends that most adults not take aspirin to prevent first heart attacks or strokes.
Here's why experts say you'd be wise to avoid running if you're over 60 years old. You'll drastically increase your risk of injury. 
Here's how one woman found a treatment for her genetic high cholesterol after a healthy lifestyle, statins, and a controversial heart test didn't help. The post My Doctor Told Me Not To Worry About My High Cholesterol—and I Ended Up Needing a Quadruple Bypass appeared first on The Healthy. 
Your cholesterol levels are a key indicator of your risk of heart disease. Here's all the information you need to check and understand your cholesterol levels. The post What Cholesterol Levels Mean and Why They Matter appeared first on The Healthy. 
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Flu season paired with COVID-19 presents the threat of a ‘twindemic,’ making the need for vaccination all the more urgent.We are researchers with expertise in vaccination policy and mathematical modeling of infectious disease. Our group, the Public Health Dynamics Laboratory at the University of Pittsburgh, has been modeling influenza for over a decade. One of us has been a member of the Centers for Disease Control and Prevention's Advisory Committee on Immunization Practices and the CDC's Flu Vaccine Effectiveness Network. 
The side effects outweigh the potential benefits.Cardiovascular disease most often refers to heart attacks or strokes, which are caused by blood clots that form inside our arteries, explains Elizabeth Klodas, M.D., cardiologist and founder of Step One Foods. 
A daily low-dose aspirin has been long recommended for heart health, but an influential panel says it's no longer beneficial.The U.S. Preventive Services Task Force, an independent panel of experts, released an updated draft recommendation Tuesday that recommends that most adults not take aspirin to prevent first heart attacks or strokes. 
