Is Octopus Healthy? Benefits, Nutrition Facts, and Safety Tips

Exploring the Health Benefits and Nutrition of Octopus

Octopus is growing in popularity as a unique and nutritious seafood option. With its distinctive texture and mildly sweet flavor, octopus brings robust nutrition and health benefits to the table. In this in-depth guide, well explore what makes octopus such a healthy food choice.

Nutrient Profile of Octopus

Octopus is low in calories and fat while providing substantial amounts of vitamins and minerals. A 3-ounce serving contains:

• 150 calories
• 1.7 g fat
• 24 g protein
• 390 mg omega-3 fatty acids
• 18% RDI iron
• 52% RDI selenium
• 58% RDI copper
• 35% RDI vitamin B12
• 22% RDI niacin
• 21% RDI zinc

Octopus is a rich source of B-complex vitamins like B12, riboflavin, and folate. It also provides magnesium, potassium, phosphorus and choline.

High-Quality Protein for Muscle Growth

Octopus contains substantial amounts of protein with all nine essential amino acids needed for building muscle, bone, enzymes and hormones. Getting enough protein promotes muscle growth, curbs hunger and aids in weight control.

With over 20 grams of filling protein per 3-ounce serving, octopus can be a delicious part of a high-protein diet.

Brain-Boosting Nutrients

The potent combination of omega-3 fats, vitamin B12, and choline in octopus offers cognitive benefits. These nutrients help maintain brain structure, support nerve signaling, enhance memory, and prevent age-related mental decline.

Consuming seafood like octopus appears to boost brain health and delay the onset of dementia.

Rich in Heart-Healthy Omega-3s

Octopus contains significant amounts of anti-inflammatory omega-3 fatty acids like EPA and DHA. These essential fats promote heart health by lowering blood pressure, reducing triglycerides, slowing plaque buildup, and decreasing stroke and heart attack risk.

The omega-3s in just 3 ounces of octopus can fulfill over 60% of the recommended daily intake for heart health.

Supports Immune Function

The zinc and selenium found abundantly in octopus both help strengthen immune defenses. Zinc enhances the activity of immune cells while selenium acts as a powerful antioxidant that neutralizes damaging free radicals.

Eating octopus may bolster immunity and help fight infections and disease.

Aids Iron Absorption

Octopus provides a highly bioavailable form of iron that the body can readily absorb and utilize. Iron carries oxygen in the blood to cells and tissues. Low iron causes anemia and fatigue.

The vitamin C in octopus further promotes iron absorption for optimal energy levels.

Supports Thyroid Health

Octopus is a natural source of both iodine and selenium, two key nutrients for thyroid function. An over or underactive thyroid can cause unpleasant symptoms.

Getting enough iodine and selenium from seafood like octopus helps maintain normal thyroid hormone levels.

Boosts Mood and Fights Depression

The omega-3 fatty acids and vitamin B12 in octopus may help prevent depression and improve mood. Studies show omega-3s have antidepressant effects, while low vitamin B12 levels are associated with depression.

Enjoying octopus as part of a healthy diet may support a positive mental outlook.

Supports Bone Health

Phosphorus, calcium and magnesium are all found in octopus, providing a trio of minerals essential for building and maintaining strong bones. Adequate vitamin D, also present in octopus, helps with calcium absorption.

The protein in octopus also benefits bone health by promoting production of bone-forming cells.

Aids Blood Clotting

Octopus contains a protein called hemocyanin which appears to mimic the blood clotting abilities of hemoglobin in human blood. It may promote wound healing and healthy blood clotting.

Safety, Sustainability and Selection of Octopus

To enjoy octopus in the healthiest way possible, there are some important factors to consider regarding safety, sustainability and selection when buying octopus.

Look for Sustainably Caught Octopus

Some octopus fisheries employ harmful methods that threaten ecosystems. Choosing sustainably harvested octopus helps protect ocean habitats and species. The best options are octopus caught through pot/trap or handline fishing.

Select Fresh Raw Octopus

For quality and food safety, purchase fresh raw octopus that smells sweet and looks moist. The skin should be moist and shiny. The tentacles should be intact, with clear distinguished suckers.

Avoid octopus with dry, dull, broken or discolored skin.

Cook Thoroughly to Avoid Illness

Always cook octopus thoroughly to an internal temperature of at least 145F to destroy any dangerous bacteria or parasites that could cause foodborne sickness. Boiling, grilling and roasting are safe cooking methods.

Watch for Allergies and Reactions

Octopus allergies are rare but possible, especially among those allergic to other mollusks like oysters, clams and squid. Discontinue eating if signs of an allergic reaction occur.

Limit Octopus Intake if Pregnant

While safe in moderation, limit octopus consumption during pregnancy due to potential mercury exposure. Choose smaller varieties of octopus to minimize contaminant risk.

How to Include More Octopus in Your Diet

Incorporating more octopus into your weekly meal planning is an easy way to take advantage of its superb nutrition. Here are delicious ways to eat more octopus:

Grilled Octopus

For simple but exquisite grilled octopus, clean and boil octopus until just tender, brush with olive oil, then grill over high heat until lightly charred. Season with sea salt, olive oil and lemon.

Sushi and Sashimi

Thin slices or pieces of raw octopus are delicious in sushi rolls, on top of rice bowls, or as sashimi. The mild sweetness complements soy sauce, wasabi and pickled ginger.

Octopus Salads

Chopped or sliced octopus creates a protein-rich addition to salads. Combine with mixed greens, vegetables, olives, potatoes or beans. Dress with a vinaigrette.

Simmered in Tomato Sauce

For a Mediterranean flavor, simmer octopus in a sauce of diced tomatoes, wine, garlic, onions, thyme, oregano and red pepper flakes. Serve over pasta or with crusty bread.

Octopus Skewers

Thread cubes of octopus onto skewers, brush with oil, and grill or broil until lightly charred. Pair with vegetables like peppers and zucchini on the skewer.

Steamed Octopus

Steaming tenderizes octopus while retaining moisture and flavor. Dress simply with olive oil, lemon, parsley, and fresh ground black pepper.

Korean Spicy Octopus

Blanch and slice octopus, then saut in a chili-based sauce along with veggies like onions, zucchini and sesame seeds. For spicy Korean-style pickled octopus called nakji-bokkeum.

Ceviche

Cook lime or lemon juice with sliced onions, peppers, cilantro and seasonings. Add bite-size octopus chunks just until opaque. Chill to marinate before serving.

Octopus Salad Sandwich

Chop cooked octopus and toss with diced cucumber, tomato, feta cheese, olives, olive oil, lemon juice and herbs. Pile onto crusty whole grain bread for a robust sandwich.

Potential Downsides of Eating Octopus

While octopus is loaded with nutrition, there are a few potential downsides to consider:

High Cholesterol

Octopus is very high in cholesterol, with over 160mg in a 3-ounce serving. People with high cholesterol may want to enjoy octopus in moderation.

Mercury and Pollutants

As a longer-living predatory species, larger octopus varieties tend to accumulate more mercury. Choose smaller octopus to limit exposure.

Sustainability Concerns

Some octopus fisheries employ unsustainable and harmful practices. Research sources and choose responsibly caught octopus.

Can Contain Added Sodium

Many prepared, pickled, canned and frozen octopus products contain added salt and preservatives.

Risk of Parasites

Octopus may harbor parasites if undercooked. Always ensure octopus is cooked thoroughly to an internal temperature of at least 145F.

Overall, the benefits of eating octopus far outweigh potential downsides for most people.

The Bottom Line on Octopus Nutrition

With its light flavor, unique texture and stellar nutritional profile, nutrient-dense octopus can be a healthy addition to menus. Octopus provides a powerhouse package of protein, omega-3s, B vitamins, minerals, antioxidants and more.

Including fresh, properly cooked octopus as part of a balanced diet can provide health perks ranging from increased muscle strength, enhanced brain function, better heart health, and immune support.

Prioritize purchasing responsibly sourced octopus, handle it safely, and use quick cooking methods to maximize the nutrition and health dividends of this seafood superstar.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.