Squid has long been a familiar dish in the meals of many Vietnamese families, not only because of its natural sweetness and rich sea flavor but also because of its versatile culinary applications. However, besides the delicious taste, many people still wonder: Is eating squid good for you? To answer this question, let’s delve into scientific analyses and expert nutritional perspectives to better understand the true value of this seafood!

Characteristics of Squid

Before exploring whether eating squid is good for you, let’s discover the outstanding characteristics of squid – a seafood that is not only delicious but also holds wonderful nutritional value for human health.

Common types of squid

There are many different types of squid, varying in shape and nutritional value. Here are the most common types of squid in Vietnamese cuisine:

• Tube squid: Long body, tender, sweet meat, easily absorbs seasonings. Tube squid is often used in steamed, deep-fried, or stir-fried dishes, favored by many for its moderate chewiness and natural flavor.
• Cuttlefish: Large body, thick, firm, and chewy meat, an ideal ingredient for grilled, stir-fried, or tamarind-glazed dishes. This is also a protein-rich squid that retains its rich sweetness when cooked.
• Egg squid: Filled with creamy roe inside, it’s irresistibly fragrant when grilled. Egg squid is a favorite choice for BBQ parties or street food snacks.
• Sim squid: Small in size, tender meat, and a distinctive aroma. Sim squid is often used for beer steaming, grilled with fish sauce, or sweet and savory braising, making it a great appetite stimulant and easy to eat.

Despite differences in appearance and preparation methods, all types of squid are rich in nutritional value and beneficial for health when consumed correctly. Therefore, more and more people are researching the benefits of eating squid to incorporate it reasonably into their daily diet.

What nutrients does squid contain?

Not only captivating with its flavor, but squid is also a precious source of nutrients bestowed by nature, specifically:

• Protein: Squid contains a high level of protein, supporting muscle building, tissue repair, and enhancing stamina and physical strength. This is an ideal choice for those who exercise a lot, are on a diet, or need to build muscle.
• Essential Vitamins:
  • Vitamin B12: Supports nerve function, enhances memory, and prevents anemia.
  • Vitamin E: A powerful antioxidant, slows down cell aging, and supports healthy skin from within.

• Important Minerals:
  • Iodine: Helps the thyroid gland function properly, balances hormones, and metabolism.
  • Zinc: Boosts immunity, supports reproductive function, and wound healing.
  • Iron: Prevents anemia, enhances cardiovascular health, and improves overall energy levels.

With an impressive nutritional profile, it’s easy to see why squid is highly valued in healthy diets. This also sets the stage for answering the question “What are the health benefits of eating squid?” which we will explore in detail in the next section.

What are the health benefits of eating squid?

With its high nutritional content, squid offers many positive health benefits that not everyone knows. So, what are the actual health benefits of eating squid? The answer will surprise you and make you love this seafood even more.

Enhances immunity and effective antioxidant

Squid contains a high amount of selenium – a powerful antioxidant that helps protect cells from the damage of free radicals. Combined with vitamin E, squid can support the body in boosting natural resistance, slowing down the aging process, and keeping the skin fresh and healthy. Adding squid to your weekly menu is a simple and effective way to keep your body balanced and full of vitality.

Nourishes the brain and vision

One of the outstanding benefits when it comes to squid is its ability to support brain development and improve visual function. Thanks to its rich content of omega-3, DHA, and vitamin B12, squid helps enhance nerve connections, improve memory, reduce stress, and increase concentration. This is especially important for young children in their intellectual development phase, students who need to enhance their thinking abilities, and the elderly who need to maintain mental clarity and prevent cognitive decline.

See more: 8 simple and nutritious ways to make squid porridge for babies

Supplements essential minerals for the body

Besides vitamins, squid also contains many precious minerals, notably iodine, calcium, and iron. Iodine plays an important role in regulating thyroid function and supporting efficient metabolism. Calcium in squid helps strengthen bones and teeth, and also helps prevent osteoporosis in the elderly and women after childbirth. Meanwhile, iron is an essential nutrient for blood formation, helping the body avoid fatigue, anemia, and maintain stable energy throughout the day.

Supports healthy weight loss and body shaping

With low calories but high protein, squid is an ideal choice for those on a diet or needing to manage their weight. Eating squid helps create a feeling of fullness for longer, reducing cravings while still ensuring the body receives essential nutrients. Moreover, the fat content in squid is also very low, perfectly suitable for clean eating, low-carb diets, or fat-loss and muscle-gain meal plans.

See more: Can squid ink sacs and eyes be eaten? Are they good for you and are they toxic?

Is eating squid good for you?

When discussing this issue, nutrition experts state that whether eating squid is good for you depends on how you consume it, the quantity, and your specific health condition.

Eating squid brings many practical health benefits

It cannot be denied that squid is one of the most nutrient-rich foods from the ocean. With high protein content, vitamins B12, E, along with precious minerals such as iodine, zinc, iron, and calcium, squid helps supplement a clean and natural energy source for the body. Moderate consumption of squid can help boost immunity, improve memory, promote thyroid function, and help prevent anemia.

Besides its nutritional value, squid is also very easy to prepare, suitable for many different cooking methods such as grilling, steaming, stir-frying, boiling, or deep-frying. Its delicious, naturally sweet flavor also makes squid an ideal choice for family meals or entertaining guests.

Potential risks of eating squid improperly

While offering many benefits, eating squid improperly can also lead to some health consequences. Firstly, squid is a seafood that poses a high risk of allergic reactions in individuals with sensitive constitutions. Symptoms may include hives, itching, swollen lips, or even anaphylactic shock in severe cases.

Furthermore, although squid has lower mercury levels compared to large fish like tuna or swordfish, consuming it too frequently or purchasing squid from unknown sources can still lead to heavy metal accumulation in the body. This is particularly important to note for pregnant women and young children. Moreover, for individuals with weak digestive systems, eating undercooked squid, especially raw or undercooked, can cause bloating, indigestion, and even digestive disorders.

In summary, if you are wondering whether eating squid is good for you, the answer is yes, but on the condition that you eat it correctly, in the right amount, and choose fresh, clean ingredients. Squid will maximize its health benefits when used appropriately, especially when combined with a diverse diet and a healthy lifestyle.

Who should and should not eat squid?

Identifying the right individuals who should or should not eat squid will help you maximize the benefits and avoid unwanted risks.

Who should eat squid

Individuals who need to supplement nutrients should include squid in their daily diet, specifically:

• People needing to supplement iodine and protein to enhance thyroid health and maintain physical fitness.
• Individuals who engage in a lot of mental work, students who need to improve memory and concentration.
• People with anemia, postpartum women who need to supplement iron and minerals to aid recovery.
• Gym-goers, people on a low-carb diet who want to effectively build muscle and lose fat.

Who should not eat squid?

Although squid is very nutritious, certain groups of people below should limit or avoid it completely to protect their health:

• People with a history of seafood allergies, prone to allergic reactions when consuming squid.
• People experiencing diarrhea, abdominal pain, or digestive disorders should abstain to avoid worsening their condition.
• Pregnant women should especially avoid eating undercooked squid to reduce the risk of infection.

If you are also wondering if pregnant women can eat dried squid, find out now to protect the health of both mother and baby!

What are the benefits of eating dried squid?

Besides fresh squid, dried squid has long been a favorite snack for many people thanks to its rich flavor, ease of storage, and convenience. In fact, if consumed correctly and in moderation, dried squid also offers many notable benefits:

• Rich source of protein: Dried squid retains most of the natural protein from fresh squid, providing energy and supporting muscle recovery. It is a nutritious snack for those who exercise or need a light protein boost during the day.
• Low in fat: Compared to many other dried foods, dried squid has a very low fat content, suitable for people on a diet or pursuing weight loss while still wanting to enjoy a delicious snack.
• Convenient and easy to store: Dried squid can be easily carried, used on trips, picnics, or as a snack at home while maintaining its natural delicious taste.

However, you should also note that dried squid often contains high salt content for longer preservation. Excessive consumption can affect blood pressure or kidney function, especially for the elderly or those with underlying health conditions. Additionally, the use of seasonings (if any) can make some types of dried squid less healthy if consumed too often.

FAQ – Frequently Asked Questions

Here are common questions related to consuming squid in your diet, helping you better understand the benefits, preparation methods, and necessary precautions to enjoy its delicious flavor while ensuring your health.

Does eating squid make you fat?

The answer is no, if you eat it correctly. Squid has low calories and fat content, while being rich in protein – an element that helps you feel full for longer and reduces cravings. Therefore, squid is perfectly suitable for people who are dieting, maintaining their figure, or following a low-carb diet. Conversely, if you eat too much fried squid or consume it with greasy dishes, the risk of weight gain can still occur.

See more: [Answer] How many calories in 100g of squid? Does eating squid make you fat?

How many times a week should you eat squid?

Although squid offers many health benefits, it is best to eat it only 1-2 times a week to ensure your body absorbs enough nutrients without worrying about mercury accumulation or excess protein. In particular, prioritize fresh, clean squid and prepare it in healthy ways such as steaming, boiling, or grilling.

Can you eat squid with gastritis?

People with gastritis can still eat squid, but they need to be careful with preparation methods and portion sizes. It is best to choose steamed or well-cooked squid instead of fried, as greasy foods can irritate the stomach lining more severely. Additionally, consume in moderation, chew thoroughly, eat slowly, and avoid eating on an empty stomach to reduce bloating, indigestion, or dull pain after meals.

Is eating squid good for children?

Very good, as long as the child does not have a history of seafood allergies. Squid provides many essential nutrients for development, such as calcium, omega-3, vitamin B12, and zinc, which help support brain development, enhance vision, and boost immunity. However, parents should give children moderate amounts of squid, ensure it is well-cooked, and suitable for their age.

Is eating squid good for sperm?

This is one of the lesser-known benefits when researching the health benefits of eating squid. Squid is rich in zinc, selenium, and omega-3 – three important micronutrients that help improve sperm quality and quantity in men. Additionally, selenium also plays a role in antioxidant activity, protecting reproductive cells from damage caused by free radicals.

Hopefully, through today’s article, you have found the answer to the question “Is eating squid good for you?”. It is not only a delicious dish but also a precious source of nutrients for health when used correctly. If you are looking for delicious, clean, nutritious squid carefully selected from the ocean, Ola Squid is a reliable choice.