Prawns, often considered a seafood delicacy, are more than just a flavorful treat on your plate—they’re a nutritional powerhouse that can boost your overall health. Whether grilled, steamed, pan-fried, or tossed in a curry, prawns are not only versatile in cooking but also offer a wealth of essential nutrients.

If you’re looking for a protein-rich, low-fat food to include in your diet, prawns are an excellent choice. Here’s a closer look at why these tiny crustaceans deserve a regular spot in your meal plan.

Prawns are an exceptional source of high-quality protein, providing all nine essential amino acids. Just a 100-gram serving offers approximately 20–25 grams of protein with minimal fat.

• Supports muscle growth and repair

• Aids in tissue regeneration

• Promotes satiety, helping to reduce overeating

For athletes, gym-goers, and anyone following a low-fat, high-protein diet, prawns are a perfect protein-packed option.

Despite their small size, prawns pack a punch when it comes to omega-3 fatty acids—essential fats known to support cardiovascular and cognitive health.

• Reduces inflammation in the body

• Lowers blood pressure

• Improves cholesterol balance (boosts HDL, reduces LDL)

• Supports brain function and may help reduce the risk of neurodegenerative diseases

Unlike some other seafood, prawns deliver these healthy fats without being calorie-dense, making them a heart-smart choice.

Prawns have often been misunderstood due to their cholesterol content. However, new research suggests that:

• Prawns may increase HDL (good) cholesterol

• They can help lower LDL (bad) cholesterol

• When eaten in moderation, prawns do not negatively impact heart health

So, unless advised otherwise by a healthcare provider, moderate prawn consumption can be part of a heart-friendly diet.

Prawns are naturally rich in a variety of important micronutrients, including:

• Vitamin B12 – Vital for nerve health and red blood cell formation

• Iron – Helps in oxygen transport and prevents anemia

• Selenium – A powerful antioxidant that supports immune health and thyroid function

• Zinc – Promotes healing, supports immunity, and aids in enzyme function

• Phosphorus – Important for strong bones and energy production

These nutrients make prawns a great option for supporting energy, immunity, and overall cellular health.

For those watching their weight or managing carbohydrate intake:

• Prawns are low in calories

• They are carb-free

• Suitable for low-carb, paleo, and ketogenic diets

This makes prawns a go-to food for anyone aiming for weight management or blood sugar control without compromising on taste.

Prawns are incredibly versatile and easy to prepare. Whether in:

• A spicy Kerala-style curry

• A refreshing Asian prawn salad

• A Mediterranean garlic prawn stir-fry

• A simple grilled skewer with lemon and herbs

They adapt well to a wide variety of cuisines and cooking styles, making healthy eating more enjoyable.

While prawns are healthy for most people, they are a common allergen. Always ensure:

• You buy from clean, trusted sources

• They are cooked thoroughly to eliminate pathogens

• You check for reactions if eating prawns for the first time

Opt for wild-caught or responsibly farmed prawns for better sustainability and nutritional integrity.

Prawns are more than just a delicious seafood dish—they are a nutrient-rich, low-calorie superfood that offers substantial health benefits. With a profile that supports heart health, boosts immunity, fuels muscles, and fits into most diets, prawns are a smart and satisfying choice.

So the next time you’re planning a healthy meal, consider adding prawns to your plate. Your body—and your taste buds—will thank you!

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