Squid or calamari: Why the seafood is so good for health
Call it squid, calamari, kanava, mhakul or koondal, seafood lovers can all agree that it's darn delicious! Subtly sweet with a mild "fishy" flavour, squid is a part of many cuisines served fried, grilled, poached or even straight-up raw! Fried calamari has also fast become a beloved bar food.
The mollusc is also a great addition to low calorie, protein diet, unless you have allergies to seafood, of course. Here are some great reasons to eat squid for good health.
Health benefits of squid
Calamari lovers will be pleased to know that squid has many health benefits. For starters, it's loaded with vitamin B6 and B12, and minerals like iron, zinc, phosphorus, copper and potassium. Squid is also an excellent source of proteins.
Key Health Benefits of Squid
- Low-calorie food: Squid is the best option for people who want to increase their protein intake and reduce their weight.
- Good for cardiovascular health: Squid contains good amounts of vitamins, including Vitamin B12 and Vitamin B6, which are beneficial for heart health and reduce the risk of heart stroke.
- Promotes muscle and nerve health: Squid is high in potassium, magnesium, and zinc. Potassium lowers blood pressure while zinc reduces infections. Magnesium is essential for muscle and nerve health.
Other benefits of squid:
- Strengthens bones
- Boosts immune health
- Loaded with Vitamin E and Selenium
- Reduces the risk of migraine
- Protects cells from damage
Nutritional composition of squid
100 gm of squid has the following nutritional composition.
NUTRITIONAL FACT
| MEADSURE%(DV)
|
Calories
| 175
|
Cholesterol
| 86%
|
Fat
| 10%
|
Protein
| 36%
|
Iron
| 5%
|
Magnesium
| 9%
|
Calcium
| 3%
|
Vitamin B6
| 5%
|
Vitamin C
| 7%
|
Sodium
| 12%
|
Potassium
| 7%
|
Fibre
| 0%
|
Vitamin D
| 0%
|
Carbohydrates
| 2%
|
Cobalamin
| 0%
|
How to cook squid
Like in the case of all seafood, fresh squid is always the best when it's freshly caught. Since it's quite delicate, squid should not be overcooked as it can turn very tough.
To soften the texture of the squid meat, in some parts of the world, it's tenderised using buttermilk or other acidic substances.
In India, particularly in Maharashtra, squid or mhakul or makali is stuffed with a spice, coconut or other flavourful mixes. In South India, it's fried with spices or added to coconut-based curries.
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