The Content and Health Benefits of Squid: Nutrition Facts, Various Benefits, and Cautions

KOMPAS.com – Squid is one of the seafood that is commonly consumed besides shrimp.

Thus, it may be important to know the content of squid and its health benefits.

This article will review these things as follows.

Also read: Known for High Cholesterol, These are 3 Benefits of Squid and Healthy Tips

Squid nutrition facts

Quoting Live Strong, the content of steamed or boiled squid in one serving (113 grams) includes:

Calories 200 Total fat 3 grams Saturated fat 0.8 grams Trans fat 0 grams Cholesterol 507.1 mg Sodium 467.8 mg Carbohydrates 6.7 grams Fiber 0 grams Sugar 0 grams Protein 33.9 grams Vitamin B12 109 percent of the nutritional adequacy figure (RDA) Zinc 30 percent RDA Phosphorus 29 percent RDA Vitamin E 17 percent RDA Magnesium 17 percent RDA Potassium 10 percent RDA Vitamin C 9 percent RDA Iron 7 percent RDA Calcium 5 percent RDA

Also read: 8 Benefits of Shrimp for Health that You Need to Know

The content of cholesterol and sodium in squid is high, making it risky for health.

Meanwhile, squid has the potential to have health benefits, if you look at the content of protein, vitamin B12, zinc, phosphorus, vitamin E, and magnesium.

Squid also contains polyunsaturated fatty acids, which are also known as omega-3 fatty acids.

Also read: 10 Benefits of Oysters, Seafood Rich in Nutrition

Various benefits of squid for health

Extracted from Health Reporter and Live Strong, here are the various benefits of squid for health:

Improve bone and teeth health

Squid is rich in phosphorus, a mineral that plays an important role in the metabolism and maintenance of bone mass, including teeth.

Phosphorus also increases protein synthesis, which is necessary for the growth of muscles, tissues and cells throughout the body.

Also read: 5 Benefits of Tempe, Indonesian Traditional Food Rich in Nutrition

Supports heart and red blood cell health

One of the most important minerals for heart health is potassium, which is found in squid.

Potassium helps control hypertension, reduces endothelial damage, and may reduce the risk of heart disease.

The content of omega-3 fatty acids in squid can also prevent cardiovascular disease.

In addition, squid also contains iron and vitamin C, which can increase the production of red blood cells which play a role in transporting oxygen to all tissues in the body.

However, keep in mind that the high cholesterol content in squid is also at risk of causing heart disease.

Also read: Has High Nutritional Value, These Are Various Benefits of Shisamo Fish

Support energy production

Squid is a seafood with a high mineral content, so it becomes a source of regulating energy production.

Because it is low in calories, squid does not provide energy directly.

The benefits of squid to support energy are provided by providing minerals and proteins involved in the metabolism necessary for the production and use of energy, such as iron, phosphorus and zinc.

Supports the maintenance of muscle mass

Squid is rich in protein, low in saturated fat and very low in carbohydrates.

This makes it an ideal food for dieters who need to increase their protein intake to build or maintain muscle mass.

Also read: The Benefits and Dangers of Eating Salted Fish for Health

Supports brain and nerve function

Squid contains vitamin B12 which is useful for supporting brain and nerve function.

Vitamin B12 is used by the body for the formation of red blood cells and is involved in the functioning of the brain and nervous system, according to the Harvard TH Chan School of Public Health.

Vitamin B12 also helps break down a protein, which is called homocysteine. High homocysteine ​​that is not broken down can cause dementia and cognitive decline.

Supports kidney health

The benefits of squid for kidney health are related to their high osfor content.

Phosphorus is a mineral that helps the kidneys remove waste from the body, according to Mount Sinai.

Phosphorus is also used by the body for the growth, maintenance and repair of all tissues and cells, especially bones and teeth, and helps balance other nutrients in the body such as vitamin D, iodine, magnesium and zinc.

Also read: Benefits of Salmon for Heart Health

Even though there are various benefits of squid for health, you still need to be careful about consuming it because this seafood is high in cholesterol and sodium.

People who have or are at risk for heart disease are advised to limit dietary cholesterol to less than 200 milligrams per day.

Meanwhile, those who are not at risk of heart disease should still limit cholesterol, which is less than 300 milligrams, according to the University of California.

In addition, a high-sodium diet is associated with a higher risk of heart disease and stroke.

Adults must limit sodium intake to less than 2 grams per day or the equivalent of 1 small teaspoon of table salt, according to the Indonesian Ministry of Health.

Meanwhile, it is advisable to process squid by boiling or steaming because it is healthier than frying which can increase the saturated fat content.

Also read: 9 Benefits of Eggs for Health

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2023-09-05 12:00:00
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