Superhero shellfish

More than a culinary delicacy, these gifts of Neptune are satisfying, rich sources of protein filled with nutrients that may help to protect against anaemia, arthritis, cancer, cardiovascular disease, cataracts, depression and infertility. Read on to learn how shellfish can benefit your health.

1. Iron: Shellfish possess the more bioavailable (so-called "heme") form of this blood-nourishing mineral, which helps to prevent anaemia.
2. Omega-3 fatty acids: These heart-healthy fats nourish the skin and may reduce risk for cardiovascular disease, including high blood pressure and stroke.
3. Selenium: This mineral with anticancer potential may also prevent cataracts, infertility and prostate problems. Shell­fish provide tremendous amounts of this powerful antioxidant. A half dozen oysters has 46 micrograms.
4. Vitamin B12: Found only in animal foods, vitamin B12 may help to ward off anaemia, depression and heart disease. Clams are especially rich sources of this hard-to-find but necessary vitamin.
5. Zinc: Shellfish are excellent sources of zinc, a mineral that helps to maintain immunity and reproductive health. Oysters are far and away the best source.

Omega-3 fatty acids deteriorate rapidly, so buy live shellfish and cook the same day. Avoid eating raw shellfish because they may harbour dangerous bacteria, viruses and parasites.

Despite a reputation for being high in cholesterol, shellfish, particularly shrimp, are actually good for your heart. Shellfish are rich sources of heart-healthy omega-3 fats and contain very little saturated fat — the true culprit in raising cholesterol for most people. Research indicates that eating omega-3-rich food is cardioprotective, particularly reducing the risk for heart attack.

• Stir cooked scallops and shrimp into store-bought salsa and use as a filling for tortillas.
• For a white seafood pizza, top pre­pared Italian bread shells with shredded part-skim mozza­rella cheese and minced cooked clams or shrimp.
• Extremely high in vitamin B12, use bottled clam broth for cooking rice pilafs, or for adding to fish or shellfish soups, chowders and stews.
• Add cooked shrimp, clams or mussels to your favourite pasta sauce.
• Make a seafood quesadilla with shredded cheese, crabmeat, diced peppers and scallions.
• Make a shrimp salad with grapefruit sections and tomatoes, and toss in a lemony dressing.