Jellyfish Nutrients and Safe Consumption Tips

by Johnny Jacks

Jellyfish is a sought-after delicacy appreciated for its refreshing, crisp texture, and unique sweetness. However, beyond its delicious taste, jellyfish also boasts surprising nutritional value. So, what specific nutrients does jellyfish contain? Explore the following 12+ health benefits that jellyfish offers, along with some guidelines on how to enjoy this culinary delight.

What nutrients are present in jellyfish?

What nutrients are present in jellyfish?

Nutritional Composition of Jellyfish

Jellyfish, known as the oldest multicellular creature, has a history dating back over 500 million years. These sea-dwellers move gracefully with a translucent body resembling a small umbrella. Despite their intriguing nature, many people remain uncertain about the nutritional content and potential benefits of jellyfish, considering that 95% of their body consists of water.

Jellyfish have minimal calories but provide a wide range of essential nutrients for the body.

Jellyfish have minimal calories but provide a wide range of essential nutrients for the body.

Examine the nutritional chart for 100g of jellyfish below, and you’ll wish you had paid attention to this food source sooner!

Ingredient Content
Water 68g
Energy 36 kcal
Energy 151kJ
Protein 5.5g
General fat 1.4g
Ashes 25.1g
Ca (Calcium) 2mg
Fe (Iron) 2.27mg
Mg (Magnesium) 2mg
P (Phosphorus) 20mg
K (Potassium) 3mg
Na (Sodium) 9690mg
Zn (Zinc) 0.42mg
Cu (Copper) 0.14mg
Se (Selenium) 42.2µg
Thiamin (Vitamin B-1) 0.01mg
Riboflavin (Vitamin B-2) 0.01mg
Niacin (Vitamin B-3) 0.2mg
Vitamin B-6 0.01mg
Folate, total 1µg
Folate, food 1µg
Folate, DFE 1µg
Choline, total 95mg
Vitamin B-12 0.02µg
Vitamin A 2µg
Retinol 2µg
Vitamin A, IU 7IU
Vitamin E 0.02mg
Vitamin K 0.1µg
Saturated fatty acids 0.273g
SFA 14:0 0.019g
SFA 16:0 0.19g
SFA 18:0 0.063g
Unsaturated Fatty Acids 0.202g
MUFA 16:1 0.033g
MUFA 18:1 0.127g
MUFA 20:1 0.031g
MUFA 22:1 0.007g
Fatty acids, total polyunsaturated 0.475g
PUFA 18:2 0.011g
PUFA 18:3 0.002g
PUFA 18:4 0.002g
PUFA 20:4 0.046g
PUFA 20:5 n-3 (EPA) 0.007g
PUFA 22:5 n-3 (DPA) 0.021g
PUFA 22:6 n-3 (DHA) 0.25g
Cholesterol 5mg

Data from the US Department of Agriculture

According to the information provided by the US Department of Agriculture in the chart above, it is evident that jellyfish is a low-calorie food packed with essential nutrients for the body. Apart from being a significant source of protein, calcium, iron, iodine, vitamin C, and various trace minerals such as phosphorus, selenium, and magnesium, a serving of approximately 58g of jellyfish offers the following prominent components:

  • Calories: 21g
  • Protein: 3g
  • Fat: 1g
  • Selenium: 45% of the recommended daily intake
  • Choline: 10% of the recommended daily intake
  • Iron: 7% of the recommended daily intake

Jellyfish also contains small amounts of calcium, magnesium, and phosphorus.

Polyunsaturated Fatty Acids (PUFAs): Despite its low fat content, studies reveal that half of the fat in jellyfish is composed of polyunsaturated fatty acids (PUFAs), including omega-3 and omega-6 fatty acids, crucial elements in a healthy diet. PUFAs, particularly omega-3 fatty acids found in jellyfish, are linked to a reduced risk of heart disease, especially when replacing saturated fat.

Polyphenols: Lastly, research indicates that certain species of jellyfish contain high levels of polyphenols. These natural compounds have demonstrated potent antioxidant effects.

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9+ Benefits Derived from the Nutrients in Jellyfish

Having addressed the inquiry regarding the nutritional content of jellyfish, this section delves into exploring over nine benefits derived from the nutrients present in jellyfish.

Discover 9+ benefits of the nutrients found in jellyfish.

Discover 9+ benefits of the nutrients found in jellyfish.

Weight Loss

With its low calorie content and a notable carbohydrate presence, jellyfish stands out as an excellent dietary choice for those aiming to lose weight. Remarkably, jellyfish offers an ample protein source that aids in maintaining optimal cell function and promoting muscle strength throughout the weight loss journey.

Enhancing Memory

Choline, a crucial nutrient for the body, is often overlooked, and many individuals fail to meet the recommended intake levels. Recognized for its multifaceted roles in the body, choline contributes to DNA synthesis, supports the functioning of the nervous system, facilitates the production of fat for cell membranes, and plays a role in the transport and metabolism of fats. Moreover, studies indicate that choline can enhance brain function, support memory, improve information processing, and potentially alleviate symptoms of anxiety.

Jellyfish contains a substantial amount of collagen, offering numerous health benefits.

Jellyfish contains a substantial amount of collagen, offering numerous health benefits.

Choline Enrichment in Jellyfish

A 58g serving of dried jellyfish provides 10% of the daily recommended nutritional value for choline, making jellyfish a notable source of this essential nutrient for those seeking to supplement their intake.

Reduced Risk of Brain-Related Diseases

Jellyfish emerges as an exceptionally beneficial seafood for brain health, aiding in the prevention of brain-related diseases such as Alzheimer’s, memory loss, and cognitive decline in the elderly. The nutritional value attributed to these benefits is attributed to the protein-calcium complex found in jellyfish. This protein, naturally produced by the brain, tends to diminish with age, but consumption of jellyfish offers a direct supply of this crucial protein. Sufficient jellyfish intake supports the protection and maintenance of the nervous system in the brain, optimizing the process of cell regeneration.

Anti-aging Properties

Collagen, a vital protein for the body’s structural integrity in skin, tendons, and bones, is abundantly present in jellyfish. This rich collagen content brings various health benefits, including enhanced skin elasticity and reduced joint pain. With this ample supply of collagen, there is no longer a need for additional vitamin C supplementation to promote collagen production, as jellyfish inherently provides this essential component.

Jellyfish is commonly used as a significant ingredient in cosmetics owing to its remarkable collagen content.

Jellyfish is commonly used as a significant ingredient in cosmetics owing to its remarkable collagen content.

Collagen Benefits in Jellyfish

The collagen present in jellyfish showcases its remarkable ability to shield skin cells from the detrimental effects of sunlight, foster wound healing, and alleviate inflammation in joints.

Promoting Skin Health

Collagen consistently contributes positively to skin health, and jellyfish-derived collagen is no exception. It aids in preserving skin elasticity, supporting the regeneration of skin cells, and maintaining skin firmness and youthfulness throughout the aging process. With the unique capability of rejuvenating older cells into more youthful ones found in jellyfish, incorporating this collagen-rich food into your daily diet is a prudent choice.

In the cosmetics industry, jellyfish has gained prominence as a key ingredient in skincare products owing to its exceptional collagen content.

Supporting Heart Health

Despite being low in calories and carbohydrates, jellyfish is rich in protein and amino acids, positioning it as a heart-healthy food option. Unlike certain other seafood, jellyfish remains a viable dietary inclusion even for individuals with heart conditions.

Critical fats for the human body, demonstrated to lower the risk of heart disease.

Critical fats for the human body, demonstrated to lower the risk of heart disease.

Selenium-Rich Jellyfish: A Health Booster

Jellyfish boasts richness in selenium, a crucial mineral involved in various vital processes within the body. Ensuring a daily intake of adequate selenium has been linked to a lowered risk of specific cardiovascular diseases, Alzheimer’s disease, certain cancer forms, and plays a pivotal role in metabolism and thyroid function. This delectable seafood is scientifically proven to harbor antioxidant properties, safeguarding healthy cells in the body.

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Moreover, the fat content in jellyfish primarily consists of unsaturated fatty acids, including omega-3 and omega-6 – essential fatty acids beneficial for human health. Studies have demonstrated their efficacy in reducing the risk of heart disease.

Cholesterol Management

In China, jellyfish has traditionally been utilized as a home remedy for managing cholesterol levels, highlighting its surprising effectiveness in this regard.

Lowering High Blood Pressure

Laboratory research focusing on collagen has established that hydrolyzed collagen found in ribbon jellyfish possesses antioxidant properties with blood pressure-lowering effects. Similarly, a prolonged study involving mice demonstrated that incorporating jellyfish-derived collagen into their daily diet effectively reduced blood pressure.

The capacity to alleviate symptoms of high blood pressure, prevent strokes, and heart attacks.

The capacity to alleviate symptoms of high blood pressure, prevent strokes, and heart attacks.

Hence, another significant advantage of jellyfish is its capacity to alleviate symptoms of high blood pressure, offering preventive measures against stroke and heart attacks.

Maintaining Blood Vessels

Jellyfish’s prowess in regulating optimal blood pressure contributes to the smooth functioning of blood vessels. It aids in preventing the hardening of arteries and ensures the overall health and well-being of blood vessels throughout the body.

Incorporating Jellyfish into Your Daily Diet

Having discovered the nutritional benefits of jellyfish, you may be eager to include this food in your family’s meals. Here’s how you can seamlessly integrate jellyfish into your diet:

Onion and Jellyfish Salad

Kick off your meal with the visually appealing and refreshingly flavored Onion and Jellyfish Salad. The fresh and delightful jellyfish, boasting a sweet crunch, is combined with sliced onions and fresh vegetables. The ensemble is then infused with a mouth-watering sweet, spicy, and sour sauce.

Ingredients: Prepared and steamed jellyfish, sliced onion, garlic, chili, ginger, lime juice, olive oil, salt, pepper, and chopped cilantro.

Instructions: Begin by mixing minced garlic, chili, ginger with lime juice and 2 tablespoons of fish sauce. Squeeze excess liquid from the sliced onions soaked in vinegar water. Combine the onion and jellyfish with the prepared seasoning. Add chopped cilantro and peanuts, and sprinkle a bit of sugar and pepper.

Additionally, jellyfish can be featured in other delectable salads like Green Mango Jellyfish Salad, Sesame Jellyfish Salad, or Jellyfish Salad with Herbs.

Jellyfish Stir-Fry with Celery

Experience the delightful combination of crunchy sweet celery and tender, non-rubbery jellyfish in this stir-fry, sure to be a family favorite.

Ingredients: Pre-prepared jellyfish, celery, purple onion, ginger, cooking oil, and seasoning.

Instructions: Begin by sautéing purple onions in a pan with cooking oil until fragrant and golden. Add celery and stir-fry until nearly cooked, seasoning to taste. Incorporate the jellyfish and stir quickly for an additional 2 minutes, seasoning once again before turning off the heat. Garnish with fresh herbs, such as cilantro, to enhance the dish’s appeal.

Similarly, jellyfish can elevate the flavors of other nutritious stir-fry dishes like Pineapple and Jellyfish Stir-Fry, Seafood and Jellyfish Stir-Fry, and Beef and Jellyfish Stir-Fry.

Tips for eating jellyfish and some side effects you should know

Jellyfish from the sea is a source of many essential nutrients for the body and an ingredient in many delicious dishes. However, when eating jellyfish, you also need to know some important tips and unintended side effects of this food below.

Understand the risks associated with consuming jellyfish.

Understand the risks associated with consuming jellyfish.

Risks and precautions when eating jellyfish

When eating jellyfish, you need to be careful as there are some potential health risks to be aware of, including:

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Allergies: Jellyfish are generally safe for most people to eat, but in some cases, individuals may experience an allergic reaction after consuming cooked jellyfish, with symptoms such as hives, tingling or itching, nausea, vomiting, etc.

Bacteria: If not properly cleaned and prepared, jellyfish can still contain dangerous bacteria or pathogens that can have negative effects on your health.

High aluminum content: During the processing of jellyfish, a chemical compound called alum is used as a food preservative. A study conducted in Hong Kong concluded that ready-to-eat jellyfish contains high levels of aluminum. Although the US Food and Drug Administration (FDA) has deemed this substance safe for consumption.

Some precautions to take when eating jellyfish

You can enjoy the great benefits of jellyfish, but first, make sure to prepare and use it properly! Here are some precautions to take when eating jellyfish after you understand its nutritional content.

Considerations for consuming jellyfish.

Considerations for consuming jellyfish.

Guidelines for Safe Consumption of Jellyfish

Avoid incorporating fresh jellyfish into your diet as it tends to decompose rapidly within a few hours, leading to toxicity. Therefore, experts consistently recommend utilizing jellyfish in dried or soaked forms.

Selecting Jellyfish: Consider the color of jellyfish when making a purchase to ensure safe consumption. Freshly processed jellyfish typically exhibits a milky white hue, gradually transitioning to pale yellow over time. If the jellyfish turns brown, it indicates spoilage, rendering it unsafe for consumption.

Preparation and Preservation: Ensure thorough cleaning and proper storage before consuming jellyfish. This minimizes the risk of dangerous bacterial infection or exposure to harmful pathogens.

  • For fresh jellyfish, clean and soak it in saltwater with vinegar. Change the water three times during the soaking process, maintaining consistent amounts of salt and vinegar. Once the jellyfish meat turns red or light yellow, remove it and soak it in cold water for approximately 2 hours. Rinse it again with water, drain, and then cut it into bite-sized pieces.
  • For dried jellyfish, soak it in water with lime juice for 4-5 hours or overnight. Avoid prolonged soaking, as it may result in the jellyfish losing excessive water, shrinking, and becoming dry when consumed.

Limitations on Consumption: While jellyfish offers various health benefits, certain individuals should restrict their intake to ensure absolute safety. If you fall into any of the following groups, consider limiting your consumption of jellyfish:

  • Pregnant individuals
  • People with allergies or sensitivities to seafood
  • Those with compromised immune systems
  • Individuals prone to gastrointestinal issues

By adhering to these guidelines, you can enjoy the nutritional benefits of jellyfish while prioritizing safety in your diet.

Children, even if jellyfish is prepared, should avoid consumption, as it poses a high risk of poisoning.

Children, even if jellyfish is prepared, should avoid consumption, as it poses a high risk of poisoning.

Precautions for Specific Groups and General Recommendations

  1. Children under 8 years old:
    • It is strongly advised that children under 8 years old refrain from consuming jellyfish, even if processed. The susceptibility to food poisoning is higher in this age group.
  2. Individuals with Seafood Allergies or a History of Food Poisoning:
    • People with a known history of seafood allergies or previous incidents of food poisoning should abstain from consuming jellyfish. If allergic reactions occur, immediate cessation of jellyfish consumption is recommended, followed by prompt medical attention for appropriate treatment.
  3. Recently Ill or Weakened Individuals:
    • Individuals who are currently ill or have weakened immune systems should avoid consuming jellyfish. Their weakened immune response increases the risk of allergic reactions or food poisoning.

General Recommendations:

  • Despite jellyfish’s delicious taste and high nutritional value, it is essential to consume it cautiously.
  • Choose jellyfish that has undergone thorough cleaning with regularity.
  • Avoid excessive consumption and incorporate jellyfish into a balanced diet alongside other nutrient-rich foods to ensure comprehensive nutritional benefits.

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In conclusion, while jellyfish offers diverse health benefits, it is crucial to make informed choices regarding its selection, preparation, and storage. This article aims to guide readers in making nutritious food choices for their families, emphasizing the importance of proper handling to mitigate potential risks associated with jellyfish consumption.

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