What are the benefits of squid for health — 7 scientific facts

Squid meat is a dietary product rich in valuable proteins, fatty acids, minerals and vitamins.

A number of studies indicate tangible beneficial properties of squid for health. It is claimed that their regular intake reduces chronic inflammation, improves brain function and even prolongs human life.

7 useful properties

Below are 7 main facts about the benefits of squid for our body, which have a scientific basis.

1. A rich source of nutrients

Squid has a low calorie content (about 92 calories per 100 grams), but contains many biologically active substances:

Each component of the composition is unique in its properties and is vital to the human body, for example:

• Vitamin B12 Supports hematopoiesis and central nervous system function;
• Phosphorus participates in redox processes and increases bone mineral density ;
• Omega-3 fatty acids protect the cardiovascular system from the formation of atherosclerotic plaques.

2. Suppression of chronic inflammation

Chronic inflammation is a physiological, but extremely dangerous process in the body, which is associated with the development of many chronic pathologies from the cardiovascular, endocrine and digestive systems, as well as the appearance of malignant tumors.

This mechanism also accelerates aging.

Iranian Studies discovered that vitamin B12, which is rich in squid, is able to suppress chronic inflammation. During the experiment, a decrease in all key markers of inflammation was observed.

Selenium, zinc and omega-3 polyunsaturated acids, which are found in squid meat in fairly large quantities, also have anti-inflammatory and antioxidant effects.

3. Slowing down aging

The basis of maintaining life is the constant division of cells. Unfortunately, with each doubling, there is a shortening of telomeres – special sections of chromosomes.

Eventually, telomeres decrease to such a level that cells lose their ability to divide and die, as a result of which the macroorganism also dies.

The works of scientists conducted at the National Institutes of Health (USA) shown that squid, due to the presence of vitamin B12 in the composition, slow down the shortening of telomeres and contribute to an increase in life expectancy.

4. Prevention of anemia

One of the most common reasons anemia is a deficiency of vitamin B12, which can occur with poor nutrition.

Deficiency also occurs in diseases of the bone marrow or gastrointestinal tract, chronic intoxication or active growth of cancerous tumors of any localization.

Squid rich vitamin B12. Adding them to the diet can be used for the prevention and even therapy (in conjunction with medications) of B12-deficiency anemia.

The problem is especially relevant for the elderly when the incidence of anemia is at its maximum.

5. Weight loss

Only 100 grams of squid meat provide 25% of the body's daily protein requirement.

It is important to note that squid – source high-quality proteins containing many essential amino acids.

American specialists installed that the consumption of any high-protein foods (including squid) increases the production of hormones responsible for the development of a feeling of satiety (cholecystokinin, peptide YY). As a result, cravings for food decrease over the next few hours (from 4 to 6).

At the same time, such diets show better results than the banal calorie restriction of the daily diet. This information lead scientists from New Zealand.

6. Normalization of the brain

All B vitamins (especially cyanocobalamin), according to the data of the expert group from the USA, favorably reflected on the functional and anatomical the state of the brain .

B vitamins are responsible for the myelination of nerve fibers and the regulation of metabolic processes in the tissues of the central nervous system.

With the systematic ingestion of these vitamins in the body, stress disorders and depression are less common , the risk of neurodegenerative disorders (for example, Alzheimer's disease) is reduced.

7. Prevention of cardiovascular diseases

Abnormalities from the heart and blood vessels have occupied a leading position in morbidity over the past decades and are the main cause of death in the world.

Taking squid is able to protect the human body from some of them.

In their meat contains a fairly large amount of potassium, which causes relaxation of the artery walls and a decrease in blood pressure due to a drop in total peripheral resistance. This property can be used for the prevention and therapy of hypertension.

Also squid, due to the presence of omega-3 fatty acids in the composition, reduce the level of cholesterol and its atherogenic fractions (LDL, VLDL, TAG) in the blood slightly increases the concentration of beneficial lipids (HDL).

As a result, the risk of atherosclerotic plaque formation on the inner walls of the arteries is reduced, which can subsequently be damaged and overlaid with thrombotic masses. It is this pathological process that is the leading cause of the development of coronary heart disease and myocardial infarction, strokes, chronic cerebral ischemia with a decrease in cognitive potential.

Is celebrated also the ability of omega-3 polyunsaturated acids to reduce the likelihood of fatal arrhythmias, especially against the background of coronary heart disease.

Possible harm

Eating squid, like other seafood, is associated with a number of risks and can be harmful to health. The most common side effects include:

1. Poisoning. The squid's body (although to a lesser extent compared to other seafood) is able to accumulate mercury and a number of other heavy metals present in seawater. If squid meat is excessively included in the diet (over 500 grams per day, 4 kg per week), symptoms of poisoning may appear. You should be especially careful when including squid in the menu of children and pregnant women.
2. Dyspeptic disorders. With excessive consumption, seafood can cause overload of the gastrointestinal tract and lead to symptoms such as nausea and vomiting, bloating and spastic pain along the course of the large intestine, stool disorders.
3. Allergic reactions. Are caused by the sensitization of the body to individual proteins of squid meat. The allergopathologies associated with this seafood are poorly understood and can be unpredictable (from papular rash to anaphylactic shock).

How to choose and cook?

To get the most out of it, you should follow a number of recommendations for choosing and cooking squid.

Selection

First of all, it is better to avoid buying dried and smoked squid (so-called beer snacks). They are practically devoid of valuable nutrients, while they contain preservatives, flavor enhancers and other harmful substances.

Canned squid can be purchased, but it is better to give preference to products in their own juice or in brine, but not in oil.

But it's best to give preference to fresh seafood and cook them at home.

Before buying raw squid, it is recommended to take into account a number of features:

1. Region. Squid caught in Far Eastern waters are considered the most delicious and healthy.
2. Appearance. The skin should have a grayish, pink or purple tint. The presence of a different color indicates previous diseases, bacterial or fungal infections.
3. The color of the meat. Normally, the carcass has a cream color (let's say a pinkish tinge). The presence of yellow or purple color indicates repeated defrosting or spoilage of the product.
4. Consistency of meat. Normally, meat is elastic, elastic and dense. Flabbiness or looseness indicate repeated defrosting (at least 5 times).

It is recommended to give preference to unpeeled squid. The presence of a peel is a sign of the absence of chemicals, which are often used to give a marketable appearance and increase shelf life.

It is also important to buy whole carcasses. Common squid rings are obtained from large species with tough meat. As a rule, the rings are subjected to repeated thermal and chemical treatment. But separately, it is permissible to purchase tentacles or even squid ink.

Preparation and cleaning

Before cooking, it is necessary to remove the skin and internal organs of the squid. To do this:

1. Defrost the carcass. It is advisable to do this in a natural way: first, put it in the refrigerator for 5-8 hours, then leave it in cold (slightly salty) water for 3-4 hours.
2. Remove the skin and the film underneath. To speed up this process, you can pour boiling water over the thawed squid, then immerse it again in cold water. Most of it will do on its own.
3. Remove all the insides, including the "spine".
4. Rinse the meat thoroughly under running water.

Cooking

There are many ways to cook squid.

Boiled, fried, stewed squid are widely used, as well as steamed, grilled or baked in the oven. You can also salt, pickle, dry and dry them at home.

However, the most useful option is boiled squid.

The standard recipe looks like this:

1. Pour boiling water over the carcasses for 10 minutes.
2. Immerse the squid meat in pre-prepared salted (0.5 tsp salt per 1.5 liters of water) boiling water.
3. Simmer for about 3-5 minutes.

Conclusion

1. Thus, squids combine a variety of biologically active substances (vitamins, minerals, proteins and omega-3 fatty acids).
2. They are able to reduce the risk of developing the most common diseases, normalize body weight, improve cognitive functions and even prolong life.
3. It is equally important to know the basic rules for choosing a high-quality product on store shelves and give preference to cooking rather than other cooking methods.