Crab is more than a popular item on a seafood menu; it also offers us a number of impressive health benefits, which may include its potential ability to increase cognition, protect the heart, reduce inflammation, strengthen bones, boost the immune system, stimulate circulation, and detoxify the body.
Crab is one of the most satisfying and versatile kinds of seafood. Photo Credit: Shutterstock
| Serving Size : | |
|---|---|
| Nutrient | Value |
| Water [g] | 79.69 |
| Energy | 83 |
| Energy [kJ] | 347 |
| Protein [g] | 17.88 |
| Total lipid (fat) [g] | 0.74 |
| Ash [g] | 1.96 |
| Calcium, Ca [mg] | 91 |
| Iron, Fe [mg] | 0.5 |
| Magnesium, Mg [mg] | 36 |
| Phosphorus, P [mg] | 234 |
| Potassium, K [mg] | 259 |
| Sodium, Na [mg] | 563 |
| Zinc, Zn [mg] | 3.81 |
| Copper, Cu [mg] | 0.81 |
| Manganese, Mn [mg] | 0.07 |
| Selenium, Se [µg] | 42.9 |
| Fluoride, F [µg] | 209.9 |
| Vitamin C, total ascorbic acid [mg] | 3.3 |
| Thiamin [mg] | 0.02 |
| Riboflavin [mg] | 0.09 |
| Niacin [mg] | 2.75 |
| Pantothenic acid [mg] | 1 |
| Vitamin B-6 [mg] | 0.16 |
| Folate, total [µg] | 51 |
| Folate, food [µg] | 51 |
| Folate, DFE [µg] | 51 |
| Choline, total [mg] | 80.9 |
| Betaine [mg] | 12.6 |
| Vitamin B-12 [µg] | 3.33 |
| Vitamin A, RAE [µg] | 1 |
| Retinol [µg] | 1 |
| Vitamin A, IU [IU] | 2 |
| Vitamin E (alpha-tocopherol) [mg] | 1.84 |
| Vitamin K (phylloquinone) [µg] | 0.3 |
| Fatty acids, total saturated [g] | 0.2 |
| 12:0 [g] | 0 |
| 14:0 [g] | 0.01 |
| 15:0 [g] | 0 |
| 16:0 [g] | 0.1 |
| 17:0 [g] | 0.01 |
| 18:0 [g] | 0.07 |
| 20:0 [g] | 0 |
| 22:0 [g] | 0 |
| Fatty acids, total monounsaturated [g] | 0.13 |
| 14:1 [g] | 0 |
| 16:1 [g] | 0.03 |
| 17:1 [g] | 0 |
| 18:1 [g] | 0.09 |
| 20:1 [g] | 0.01 |
| Fatty acids, total polyunsaturated [g] | 0.26 |
| 18:2 [g] | 0.02 |
| 18:3 [g] | 0.01 |
| 18:4 [g] | 0 |
| 20:2 n-6 c,c [g] | 0.01 |
| 20:3 [g] | 0.01 |
| 20:4 [g] | 0.04 |
| 20:5 n-3 (EPA) [g] | 0.1 |
| 22:4 [g] | 0 |
| 22:5 n-3 (DPA) [g] | 0.01 |
| 22:6 n-3 (DHA) [g] | 0.07 |
| Fatty acids, total trans [g] | 0.01 |
| Cholesterol [mg] | 97 |
| Tryptophan [g] | 0.23 |
| Threonine [g] | 0.73 |
| Isoleucine [g] | 0.78 |
| Leucine [g] | 1.31 |
| Lysine [g] | 1.39 |
| Methionine [g] | 0.45 |
| Cystine [g] | 0.19 |
| Phenylalanine [g] | 0.71 |
| Tyrosine [g] | 0.66 |
| Valine [g] | 0.81 |
| Arginine [g] | 1.76 |
| Histidine [g] | 0.39 |
| Alanine [g] | 0.89 |
| Aspartic acid [g] | 1.69 |
| Glutamic acid [g] | 2.63 |
| Glycine [g] | 1.07 |
| Proline [g] | 0.68 |
| Serine [g] | 0.68 |
| Sources include : USDA [1] | |
Health Benefits of Crab
There are many health benefits of crabs, let’s discuss them in detail below.
May Promote Bone Health
Following calcium, phosphorus is probably the most commonly found mineral in the human body and is a crucial element in teeth and bones. Fortunately, almost all crab meat is known to be possibly high in phosphorus concentration, making it an important food for people wanting to “bone up”. If you are at high risk for osteoporosis or are getting older and want an active lifestyle in the future, high-phosphorus foods like crab can be very important. [2]
May Boost Mental Activity
With its possibly diverse range of nutrients, including copper, vitamin B2, selenium and omega-3 fatty acids, crab can be a wonderful food for cognition and the activity of your nervous system. By strengthening myelin and protecting the nervous system, while also reducing inflammation and plaque in neural pathways, these elements may combine into a perfect cognitive cocktail if you have enough crab intake on a weekly/monthly basis. [3]
May Protect the Heart
Crab meat is noticeably high in omega-3 fatty acids, and while many people assume that all fats are bad for them, omega-3s are the “good” ones that actually balance your cholesterol levels and may promote anti-inflammatory activity throughout the body. This can reduce blood pressure, lower strain on the heart, and prevent the development of atherosclerosis. [4]
May Eliminate Inflammation
There are possibly high amounts of minerals and nutrients that can reduce inflammation throughout the body, which may include omega-3 fatty acids, copper, and selenium, all of which is found in crab meat. [5]
May Boost Immunity
The immune system of the body needs all the help it can get, given the barrage of pathogens and possible illnesses attacking it every day. Selenium can be directly linked to stimulating immune system activity, and can also act as an antioxidant to protect the body from chronic diseases. Antioxidants can seek out and neutralize free radicals that can cause cellular mutation. Selenium can be found in significant concentrations in crab meat, along with riboflavin, which might also increase the production of antioxidants in the body. [6]
May Detoxify the Body
Our body’s immune system can’t do it all, and the other centers of detoxification for the blood and body are the kidney and liver. The phosphorus levels found in crab can help to improve kidney function, thus perhaps speeding the release of toxins from the body and can help to improve overall metabolic efficiency. [7]
May Increase Circulation
Copper is a mineral that is often overlooked in the body, and yet it has a number of important functions for regular organ function. For example, copper can play a crucial part in the absorption of iron in the gut, which is one of the most important minerals in our system. Iron plays a key part in the production of red blood cells, thus possibly boosting circulation and ensuring that oxygenated blood reaches all parts of the body. This can increase the speed of healing and regrowth of cells following an injury or illness. [8]
Word of Warning: The benefits of crab meat are manifold, but it’s important to remember that crabs do possess high levels of sodium and cholesterol. For people suffering from cardiovascular conditions or high cholesterol, adding crab to your diet on a regular basis may do more harm than good. Speak to a nutritionist or your medical professional before making any major changes to your diet.
