In addition to these key vitamins, squid also contain vitamin C, folate (a form of vitamin B9 important for cell growth), calcium (important for healthy bones and teeth), iron (a key element for red blood cell formation), and manganese (a mineral that aids in metabolism and brain function). It is because of this rich composition that squid are an excellent addition to a balanced diet.
Squid and Heart Health
One of the biggest advantages of squid is their role in maintaining a healthy heart. Vitamin B12 helps reduce homocysteine, which can damage artery walls and increase the risk of cardiovascular diseases. A study published in the Journal of Nutrition showed that people with sufficient vitamin B12 in their blood reduce the risk of heart attack by 30%.
Squid also contain omega-3 fatty acids, known for lowering bad cholesterol (LDL) and increasing good cholesterol (HDL). A study by the American Heart Association found that consuming omega-3 fats can reduce the risk of heart diseases by as much as 25%.
How Squid Affect Blood Sugar?
Vitamin B3, also known as niacin, plays a crucial role in regulating blood sugar levels. It helps improve the function of insulin, the hormone responsible for transferring sugar from the blood into cells. Studies have shown that regular niacin consumption can reduce the risk of type 2 diabetes by 15%.
Additionally, squid have low carbohydrate content, meaning they do not cause a rapid spike in blood sugar. They are also high in protein, which aids in feeling full and prevents sudden hunger pangs that can lead to overeating.
Minerals in Squid
Squid are not only rich in vitamins but also contain a variety of important minerals:
- Calcium – strengthens bones and teeth, helping prevent osteoporosis.
- Iron – crucial for red blood cell formation and preventing anemia.
- Manganese – involved in metabolism and enhances brain function.
- Selenium – a potent antioxidant that protects the body from oxidative stress.
All these substances contribute to better body function, strengthen the immune system, and help regulate metabolism.
How to Prepare Squid to Retain Nutritional Value?
To preserve all the valuable nutrients, the preparation of squid is important. The healthiest options include steaming, grilling, or braising in their own juice. Frying in oil can reduce the nutritional value and add unnecessary calories.
For a tasty and healthy dish, squid can be prepared with olive oil, garlic, and lemon juice. Such a combination not only enhances the flavor but also boosts their positive effects on health.
Therefore, squid are an excellent source of vitamins and minerals that support heart health, regulate blood sugar levels, and strengthen the immune system. Their rich nutritional composition places them among foods that should be regularly included in one's diet. Whether grilled, braised, or baked, squid are an excellent choice for those who want to enjoy healthy and flavorful food.
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