Is Crab Good For You? A Complete Guide to the Health Benefits of Eating Crab

Crab is a delicious and popular seafood that is enjoyed by people all over the world Many cultures have a long history of catching and eating crab as a part of their traditional cuisines From soft shell crab rolls to Alaskan king crab legs drenched in butter, there are so many amazing ways to eat crab. But is this tasty crustacean actually good for your health?

The short answer is yes – crab can be an incredibly healthy addition to your diet when eaten in moderation. In fact crab is packed with important vitamins minerals, and other nutrients that can provide some powerful health benefits.

In this complete guide, we will explore the nutrition profile of crab and break down all of the key health benefits associated with eating this seafood. We will also look at some of the potential downsides and precautions to keep in mind when incorporating crab into your diet.

Nutrition Profile of Crab

Before diving into the specific health impacts, let’s first take a look at why crab is considered a nutritious food:

• High-quality protein: Crab is an excellent source of protein, providing about 20-25 grams in a 3 oz cooked serving. The protein in crab is complete, meaning it contains all of the essential amino acids your body needs. Protein plays a key role in building muscle mass and supporting metabolic function.

• Rich in omega-3s: Crab contains high levels of omega-3 fatty acids like EPA and DHA. Omega-3s provide anti-inflammatory effects and cardiovascular benefits.

• Good source of minerals: Minerals like zinc, copper, selenium, and phosphorus are abundant in crab. These minerals support immune function, thyroid health, bone strength, and oxygen transport.

• Low in mercury: Compared to some other seafood, crab tends to be low in mercury, which can be harmful in large doses. Always choose sustainable sources of crab.

• Low calorie: A 3 oz serving of crab contains less than 100 calories, so it can be part of a healthy weight loss diet. Go easy on high-calorie sauces and enjoy crab with some veggies.

Now let’s explore some of the top health benefits associated with eating crab.

6 Evidence-Based Health Benefits of Eating Crab

Research shows that incorporating crab into your diet on a regular basis may provide the following health benefits:

1. May improve heart health

Multiple studies have found that frequent seafood consumption is associated with decreased risk of heart disease. The omega-3s, zinc, and protein in crab all provide cardiovascular benefits:

• Omega-3s reduce inflammation, decrease triglycerides, lower blood pressure, and prevent plaque buildup in arteries.
• Zinc is needed for proper heart muscle contraction and blood clotting.
• Protein has been shown to lower “bad” LDL cholesterol.

By supporting heart health and reducing heart disease risk factors, eating crab may help keep your cardiovascular system functioning optimally.

2. May support brain function

The omega-3 fatty acids, B vitamins, copper, and selenium found in crab provide nourishment for your brain and nervous system. Population studies show that people who eat crab and other seafood at least once per week have reduced risk of dementia.

Omega-3s help build healthy brain cell membranes and reduce inflammation. The minerals and B vitamins support neurotransmitter synthesis, nerve transmission, and cognitive function. Crab’s brain-boosting nutrients may help you maintain sharp thinking as you age.

3. May strengthen bones

Crab contains minerals like phosphorus, magnesium, and calcium that play a key role in bone health. Phosphorus makes up a large portion of your bone structure alongside calcium. Some research suggests that phosphorus and calcium should be consumed in a 1:1 ratio for optimal bone strength.

One study found that older women with higher phosphorus intake had improved bone mineral density compared to those with lower intake. Eating crab can help you meet your recommended daily phosphorus intake and keep your bones strong.

4. May support immune function

The zinc content in crab may give your immune system a boost. Zinc deficiency is associated with decreased immune function and increased susceptibility to pathogens and infection.

This important mineral supports the development and activation of T-lymphocytes, a type of white blood cell that fights infection. The copper found in crab also helps your body properly use iron, which is needed to produce infection-fighting white blood cells.

5. May promote thyroid health

Your thyroid depends on selenium to produce thyroid hormones, which regulate metabolism and growth. Brazilian nuts are famous for their high selenium content, but crab can also help you meet the 55 micrograms you need per day.

Studies show that selenium supplementation can help reduce thyroid antibody levels and inflammation in people with autoimmune thyroid issues like Hashimoto’s disease. Eating crab may support healthy thyroid function.

6. May reduce inflammation

The abundance of omega-3 fatty acids in crab provide powerful anti-inflammatory effects. Chronic inflammation is at the root of most diseases, including arthritis, heart disease, diabetes, and autoimmunity.

Research shows omega-3s can reduce joint swelling and pain, lower inflammatory markers throughout the body, and help manage autoimmune conditions. If inflammation is an issue for you, eating crab frequently may help provide relief.

Potential Downsides of Eating Crab

For most people, moderate crab consumption is very healthy. However, there are some potential downsides to keep in mind:

• High cholesterol: Crab contains high amounts of dietary cholesterol, with over 100mg in a 3oz serving. People with high cholesterol need to limit intake.
• Foodborne illness risk: Like raw oysters and mussels, crab may contain bacteria and viruses that can cause food poisoning. Cook thoroughly.
• Allergies: Shellfish allergies are common, especially to crab, shrimp, and lobster. Avoid crab if you have a known allergy.
• Heavy metal accumulation: Crabs at the bottom of the food chain may accumulate mercury and other heavy metals. Opt for sustainable sources.
• High sodium: Crab dipped in drawn butter or salty sauces can make it easy to exceed sodium intake limits. Enjoy crab with lighter seasonings.

As long as you don’t have an allergy or sensitivity, the benefits of eating crab likely outweigh the potential risks when consumed in moderation.

Who Should Limit or Avoid Crab?

While crab can be safely enjoyed by most people, there are some groups who may want to limit crab intake or avoid it completely:

• Those with shellfish allergies should avoid crab and all shellfish. Shellfish allergy symptoms include hives, swelling, diarrhea, and difficulty breathing.
• People with high cholesterol should limit crab due to its high dietary cholesterol content. Consuming too much can raise blood cholesterol levels.
• Anyone taking blood thinners should consult their doctor before eating crab frequently, as crab may increase bleeding risk.
• Pregnant women should limit crab to 12 oz per week due to potential mercury exposure, which can harm fetal neurodevelopment.
• People with kidney disease who follow low-phosphorus diets may need to moderate crab intake, as crab is high in phosphorus.

Talk to your healthcare provider about your specific health conditions before making crab a regular part of your diet.

Tips for Incorporating Crab into a Healthy Diet

Here are some simple tips to keep in mind for safely enjoying crab as part of a balanced, healthy diet:

• Stick to 1-2 servings of crab per week according to your dietary needs. A serving is around 3 oz cooked.
• Opt for fresh crab when possible instead of processed imitation crab meat.
• Steam, bake, or boil instead of frying in lots of oil or butter.
• Enjoy crab meat in salads, lettuce wraps, or on top of veggie skewers for lower-carb options.
• Be aware of seasoning: Old Bay and lobster sauce can make crab salty.
• Remove the hepatopancreas (“mustard”) which can accumulate toxins.
• When dining out, ask how the crab is sourced and opt for sustainable options.
• Properly store and handle crab to reduce risk of foodborne illness. Cook thoroughly.

The Bottom Line on Crab and Your Health

Crab can be an excellent addition to a healthy diet when consumed in moderation. The abundance of protein, omega-3s, minerals, and antioxidants in crab provide a variety of potential health benefits – from reducing heart disease risk to strengthening bones and more.

However, people with shellfish allergies, high cholesterol, and some other conditions may need to limit or avoid crab. When buying and preparing crab, keep sustainability, mercury levels, and proper cooking in mind.

Overall, incorporating a few servings of crab per week as part of a diet focused on whole, minimally processed foods can be both delicious and nutritious! With a bit of balance and moderation, you can reap the many health perks of this delicious crustacean from the sea.