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Squid: Benefits And Harms

Seafood is undeniably beneficial for our body, as it contains a lot of mineral salts necessary for normal metabolism. And most importantly, they are all rich in iodine, the lack of which causes severe disorders in the endocrine system in general and the thyroid gland in particular.

One of the most popular, affordable, tasty, and easy-to-cook seafood is the cephalopod squid, the one that defends itself in its element by releasing a kind of ink into the water and thus confusing the predator. Both tentacles and squid bodies are eaten in boiled, dried, or pickled form.

Nutritional value of squid meat

Squid contains in 100 g only 75 kcal.

It is a low-calorie product that can be consumed without fear for your figure. Most of these calories are protein, high-quality protein that provides the body with energy. And most importantly, after eating a small portion of squid, you feel a sense of satiety, and you won’t get hungry again in just 15 minutes, thanks to its 85% protein content. It is easily digested by the body, and this is its advantage – squid protein is much more valuable than the protein of any other animal meat.

The average squid carcass weighs about 600-800 g.

Squid contains the following vitamins and minerals per 100 g:

  • Vitamin PP – 7.6 mg
  • Vitamin E – 2.2 mg
  • Vitamin C – 1.5 mg
  • Vitamin B9 – 11 mcg
  • Vitamin B6 – 0.2 mg
  • Copper – 1500 mcg
  • Iodine – 300 mcg
  • Zinc – 1.8 mg
  • Iron – 1.1 mg
  • Phosphorus – 250 mg
  • Potassium – 280 mg
  • Sodium – 110 mg
  • Magnesium – 90 mg
  • Calcium – 40 mg
  • Per 100 g of raw squid contains:
  • Fats – 7.48 g
  • Proteins – 17.94 g
  • Carbohydrates – 7.79 g

In addition to the above substances, these mollusks contain the most important amino acid taurine, which is widely used in medicine in the treatment of cardiovascular failure and is taken orally in diabetes mellitus.

It is involved in metabolic processes in eye tissues. Among other things, it is used in the food industry, as a component of energy drinks, and even food for athletes.

Nutritional value of squid

Such a rich chemical composition makes squid a valuable food product that must be present in the human diet.

  • Squid contains a record amount of iodine. As you know, iodine has a positive effect on the functioning of the thyroid gland, because it is a component of the hormones thyroxine and triiodothyronine, which are produced by the gland itself. They are directly related to the body’s metabolism, growth, and overall development of the human body.
  • The high protein content allows you to maintain muscle mass in a healthy tone, with minimal stress. If squid is consumed regularly, 2-3 times a week in any form, except dried, then muscle tissue will develop more intensively.
  • Eating squid helps to normalize the digestive system. Their meat stimulates an increase in the production of gastric juice, is perfectly digestible and does not contribute to the appearance of a feeling of heaviness in the abdomen, increases appetite, and promotes better and faster digestion of food. In addition, it does not contain purine compounds that disrupt metabolic processes in the body.
  • Various toxins and salts of heavy metals accumulate in our bodies over the course of our lives. Some of them can cause cancer. Only certain substances can bind them together and remove them. Squid contains just such substances – vitamin E and the trace element selenium successfully remove nitrates from the joints.
  • Squid consumption also contributes to the diuretic effect, which allows you to remove excess fluid from the body, get rid of edema, prevent the development of urolithiasis, and generally have a positive effect on the genitourinary system as a whole.
  • Squid does not contain cholesterol at all, but on the contrary, the substances it contains help to normalize its level in the blood. In addition, the components of white squid meat make blood vessels elastic, which increases their strength and is the prevention of many diseases of the circulatory system, including stroke.

Harm and contraindications of squid

Like other seafood, squid can cause allergic reactions. In addition, they can cause food poisoning, mainly by mercury compounds. To prevent the latter, it is important to be careful when choosing squid: do not buy at spontaneous markets, and try to find out the habitat of the mollusks sold. Do not eat squid meat of unknown origin or caught in environmentally hazardous waters!

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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