Jellyfish are part of cuisines in certain culinary cultures. For example, they are considered a delicacy in Asian cuisines, especially Chinese and Japanese. According to Australians, Jellyfish is a proteinaceous, low-calorie sustainable food.
Nutritional Properties
Jellyfish have excellent nutritional properties. They are low in calories with a great source of essential elements, antioxidants, minerals and other vital nutrients.
1cup (58 grams) of dried jellyfish comprises of:
- Calories: 21
- Protein: 3 grams
- Fat: 1 gram
- Selenium: 45% of the Daily Value (DV)
- Choline: 10% of the DV
- Iron: 7% of the DV
Additionally, jellyfish have adequate amounts of calcium, magnesium, and phosphorus. It is also a source of polyunsaturated fats like Omega 3 fatty acids, Omega 6 fatty acids, and antioxidants like polyphenols.
7 Proven Health Benefits of Jellyfish
Most species of jellyfish are edible and are a rich source of nutrients. They have low calories with high antioxidant properties, which prevent cell injury. Radical cell injury may induce many disorders. In addition, the presence of omega3 fatty acids makes them healthier food options. That is because omega3 fatty acids prevent fat deposition along the artery walls and help prevent heart diseases.
Let us evaluate the health benefits of jellyfish in detail.
1. Aids in Weight Management
Jellyfish have low carbohydrates and calories. That makes jellyfish a preferred choice for a weight loss diet.
Additionally, it is an excellent source of protein, which helps to maintain healthy muscles during a diet. It is also rich in amino acids, an integral part of growth and cell repair.
2. Prevent Brain Linked Disorders
Our metabolism process includes DNA synthesis, fat synthesis, transport and metabolism.
Jellyfish contains choline, a calcium-binding protein essential in multiple phases of cell metabolism. Usually, the brain synthesises choline by itself. However, it diminishes progressively with age.
Choline counteracts the risk of age-related brain diseases like Alzheimer and dementia. It also helps to improve brain functioning. Antioxidants prevent oxidative stress to cells. It is a root cause for brain disorders like Alzheimer’s. Moreover, selenium reduces or prevents the symptoms of anxiety.
Research suggests that the protein found in jellyfish is neuroprotective. It may effectively treat neurodegenerative diseases.
3. Promote Cognitive Behaviour
The amino acids and protein in jellyfish optimise nervous cell regeneration.
In addition, the calcium-binding protein and antioxidant properties enhance cognitive behaviour. It also controls and diminishes the symptoms of dementia, especially memory loss.
4. Prevents Skin Ageing and Enhances Skin Health
The regenerative properties of jellyfish are beneficial. The choline in jellyfish aids in cell repair and regeneration. In addition, the collagen content imparts firm and youthful skin. The antioxidant properties reduce oxidative stress to prevent cell injury. These properties may help in delaying the signs of ageing. A study suggests that hydrolysed form of collagen is a novel anti photoaging agent and protects against UV-induced damages. In addition, it also plays a vital role in healing wounds.
The human synthesises collagen via vitamin C metabolism. However, jellyfish naturally contain collagen. It is an essential component of skin health and helps to maintain skin elasticity irrespective of age. It also regulates skin cell regeneration to impart a firm and youthful appearance. Therefore, cosmetic industries use it in their products for its rejuvenation properties. It is also a part of many medicines, especially wound healing and reconstructive medications.
5. Protects Heart Health
Jellyfish have polyunsaturated fatty acids (PUFAs) and omega-3 fatty acids. They help to reduce LDL (bad cholesterol) and elevate the HDL levels in the blood. It is vital in heart health to reduce the risk of cardiac disorders.
In addition, jellyfish are low in calories and carbohydrates. These attributes in jellyfish make it a heart-healthy food.
6. Normalise Blood Pressure
The collagen in jellyfish has potential benefits in lowering blood pressure. Polyphenols (an antioxidant) may help prevent the hardening of arteries.
It effectively lowers blood pressure and facilitates smooth blood circulation. As a result, it helps to improve blood vessel health.
7. Rich in Selenium
Jellyfish is an excellent source of selenium. It is an essential mineral that plays a significant role in several vital body processes. For example, selenium is an antioxidant that protects your cells from oxidative stress. In addition, it may help reduce the risk of diseases like cancer, Alzheimer’s and heart diseases.
As per studies, selenium is also essential for thyroid function and metabolism. Although jellyfish is rich in selenium, more research is needed to demonstrate its benefits on humans.
Jellyfish Recipes
Now we know the health benefits and ways to add jellyfish as a part of our diet. Let us find a few easy healthy recipes to prepare using jellyfish.
1. Sesame Jellyfish Salad
- Servings: 2
- Preparation time: 10 minutes
- 1 cup (250 ml): 148 Calories
Ingredients:
- Jellyfish (cooked): 1 cup
- Green onions (sliced): 1 tablespoon
- Garlic: 1 teaspoon
- Olive oil: 1 tablespoon
- Salt: to taste
- Peppercorns (ground): 1 teaspoon
- Chopped cilantro to garnish
Procedure:
- Add oil to a heated pan.
- Now, add garlic and onion. And saute well for 2 minutes.
- Then, add the jellyfish and mix well
- Add salt and cook for a minute
- Add crushed pepper and roasted sesame seeds
- Garnish with cilantro and serve
2. Jellyfish Sesame Soup
Serving: 1 cup (250 ml)
Ingredients:
- Ready-to-eat jellyfish: 1 cup
- Sesame oil: 1 teaspoon
- Garlic: 1 teaspoon
- Ginger: 1 teaspoon
- Spring onion (sliced): 1/2 cup
- Sesame seeds (roasted): 2 tablespoon
- Chilli flakes: 1 teaspoon
- Pepper crushed: 2 teaspoon
- Salt-to taste
- Water or fish stock: 2 cups
Procedure:
- Add oil to a heated pan.
- Then, add garlic and ginger, and saute for a few seconds.
- Now, add spring onion and sauté for a minute
- Add jellyfish, water or fish broth and mix well
- Bring to a boil and simmer for 4-5 minutes
- Mix in roasted sesame seeds, crushed pepper and chilli flakes
- Serve hot
