One sunny afternoon, I met a man in his sixties, Mr. Lee. There was a hint of confusion and hesitation in his eyes. Mr. Lee is a foodie lover, but lately he has turned away from his once-beloved seafood, squid. The reason was surprising: he heard at a community health lecture that "squid is the main culprit of high cholesterol" and removed it from the table.
However, this simple decision actually obscures an important fact – squid is not only delicious, but also packed with nutritional value. At the same time that Mr. Li missed out on this delicious delicacy because of a misunderstanding, he also lost the many health benefits of squid.
Squid: A treasure trove of nutrients beyond imagination
Squid, often misunderstood as a high-cholesterol food, is actually a seafood with high nutritional value. While paying attention to health, it is especially important to understand the nutritional content of squid for middle-aged and elderly people.
1. Protein: the building block of good health
Squid is a great source of high-quality protein. For every 100 grams of squid, there is a whopping 15-20 grams of protein. For middle-aged and elderly people with gradually declining muscle mass, these easy-to-digest and absorbed proteins can effectively support muscle health, enhance physical strength and vitality.
2. Omega-3 fatty acids: the guardian of cardiovascular and cerebrovascular diseases
Squid is rich in Omega-3 fatty acids, which are essential for maintaining cardiovascular and cerebrovascular health. They help lower blood lipids, reduce the risk of atherosclerosis, and have a positive effect on the prevention of cardiovascular disease.
3. Minerals: A rich source of trace elements
Squid is rich in a variety of trace elements, such as zinc and selenium. Zinc is essential for immune system function and strengthens immunity, while selenium is a powerful antioxidant that helps protect cells from free radical damage, thereby slowing down the aging process.
4. Vitamins and other nutrients: A complete nutritional supplement
In addition to the above nutrients, squid also contains B vitamins (especially B12 and B6), iron, calcium, etc., which have a non-negligible effect on maintaining nervous system health, promoting blood circulation, and enhancing bone density.
The Truth About Cholesterol: A Misconception Between Squid and Health
Cholesterol content: The actual situation of squid
Squid is misunderstood by many people as a high-cholesterol food, but in reality, its cholesterol content is not excessively high. It is true that squid contains a certain amount of cholesterol, but this does not mean that it directly leads to an increase in cholesterol levels in the blood. Recent studies have shown that cholesterol in food has a much smaller effect on blood cholesterol levels than previously thought. In a healthy eating pattern, moderate intake of squid is safe for most people.
Cholesterol and cardiovascular health
Regarding the relationship between cholesterol and cardiovascular health, modern medical research points more to the intake of saturated fats and trans fatty acids than to food cholesterol alone. Squid contains unsaturated fatty acids, especially omega-3 fatty acids that are good for heart health. Therefore, moderate consumption of squid may be beneficial to heart health, rather than increasing the risk of cardiovascular disease.
Squid: The perfect combination of nutrition and deliciousness, revealing the secret of healthy eating
The key to healthy consumption of squid lies in the cooking method. It is recommended to prepare the squid by steaming, boiling or grilling, which maximizes the preservation of its nutrients while avoiding the addition of too much fat. For example, steaming squid is a simple way to cook squid that retains its original flavor. Additionally, grilled squid is also a healthy option to add flavor by adding some vanilla and lemon juice while avoiding seasonings high in salt or sugar.
Squid recipe for middle-aged and elderly people
Squid Vegetable Soup: This low-calorie, high-nutrient soup combines squid with a variety of vegetables, such as tomatoes, carrots, and spinach, to provide essential nutrients while keeping a low fat intake.
Grilled squid with garlic: Simply mix the squid with minced garlic, olive oil and a little sea salt and grill it in the oven to preserve the original flavor of the squid while adding a garlic flavor.
Squid Tofu Pot: The combination of tofu and squid is not only delicious, but also provides a rich protein and low saturated fatty acids, which is suitable for heart health and lowers cholesterol levels.