Benefits of Eating Escargot
Escargots are a popular are a popular food in many countries (such as Asia and France) and are considered a delicacy in many cuisines and cultures.
The name “escargot” comes from the French word for snails.
Eating snails goes back for thousands of years, with evidence of them being eaten being found in present-day Greece, the Middle East, China, and various other regions. Many of these areas have been eating snails since ancient times.
Not all land snails are edible, since many are too small or do not have a pleasant taste. Therefore, typically larger snails are used most often as food, and they are prepared in several ways. They are surprisingly versatile, and they don’t just have to be eaten as part of a fancy, decadent dish. In fact, there are several reasons to consider eating escargots regularly.
Escargot Nutritional Information
There are many nutritional benefits to eating escargot. For one, they have a similar protein content to pork and beef, but their fat content is much lower[i]. They are also low in calories, with six pieces of escargot snails (Musette) containing 50 calories[ii]. Most of the calories in escargot come from protein, which makes them an ideal choice for those who wish to increase their protein intake without eating too much. Eating more protein can help you feel fuller[iii], which is especially good for those who are trying to lose weight.
There are other reasons to increase your protein intake as well. Protein is vital for good health, as different proteins contain different amino acids that are required to build and rebuild body tissue[iv]. Protein can also boost your metabolism and increase the number of calories you burn[v].
Escargots are also a good source of iron[vi]. Iron is important because it provides oxygen to your body[vii]. This happens because iron helps your body produce hemoglobin, which then carries oxygen from your lungs to the rest of your body. If you don’t get enough iron, you could experience symptoms like light-headedness, fatigue, dizziness, difficulty concentrating, and much more. You may also experience hair loss, shortness of breath, weakness, or appear pale[viii].
Escargots also contain essential nutrients such as calcium, magnesium and vitamin A[ix]. These are important for various reasons. Calcium is important to building and maintaining strong bones, but it is also needed to ensure that your heart, nerves, and muscles function correctly[x].
Magnesium is important because it helps regulate blood sugar, improve your mood, help you sleep better, and can improve athletic performance[xi]. Vitamin A is important for the health of your teeth, bones, eyes, and soft tissue[xii].
Of course, the nutritional value or escargot depend on the type and how it is prepared. That being said, there are many health benefits to this food.
Health Benefits of Escargot
Since escargots are high in iron, they can help improve anemia, which is an iron deficiency. One serving of escargot contains 22% of your recommended daily iron allowance. i Escargots are also a good source of omega-3 fatty acids. i
Omega-3 can help reduce your risk of cardiovascular disease, blood clots, and other potential heart issues[xiii]. It can also help improve eye and brain health[xiv].
Consuming foods that contain omega-3 fatty acids can also help reduce inflammation[xv]. This is important as inflammation can cause swollen joints, pain, flu-like symptoms, high blood pressure, and other negative body responses[xvi]. In fact, many major diseases (such as heart disease, diabetes, arthritis, depression, and Alzheimer's, and some cancers) have been linked to chronic inflammation[xvii]. Eating anti-inflammatory foods can help reduce your risk of these issues and diseases.
However, there are potential drawbacks to eating escargots, but this is usually dependent on how they are prepared.
Eating Escargot
Many popular escargot meals are prepared with large amounts of butter or other sauces, and this can be detrimental to your health. Rather than using a lot of butter (which adds fat and calories to your meal), consider baking escargots in a pain with salt and pepper. Adding garlic, shallots, or parsley can bring additional flavor to the food without increasing the calorie count.
Escargots tend to have a mild flavor and a texture similar to mushrooms, so they can be included in many dishes. They can be baked and served in their shells or removed from the shells. Baking them in ramekins is a popular choice. Using olive oil in place of butter is a good replacement to make your meal healthier.
References:
[i] “Snails: Are There Health Benefits?” WebMD. Retrieved 23 September 2024 https://www.webmd.com/diet/health-benefits-snails
[ii] “Escargot Snails” Eat This Much. Retrieved 23 September 2024 https://www.eatthismuch.com/calories/escargot-snails,2285905
[iii] “Increased Protein Intake Linked to Feelings of Fullness” Today’s Dietitian. Retrieved 23 September 2024. https://www.todaysdietitian.com/news/051816_news.shtml
[iv] “Protein and Fibre: Managing Appetite and Staying Fuller Longer” Canadian Digestive Health Foundation. Retrieved 23 September 2024. https://cdhf.ca/en/protein-and-fibre-managing-appetite-and-staying-fuller-longer/
[v] “10 Science-Backed Reasons to Eat More Protein” Health Line. Retrieved 23 September 2024. https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein
[vi] “The potential of snails as a source of food and feed” Science Direct. Retrieved 23 September 2024. https://www.sciencedirect.com/science/article/pii/S2666154324003673
[vii] “What Iron Does for Your Body” Cleveland Clinic. Retrieved 24 September 2024. https://health.clevelandclinic.org/iron
[viii] “Health Benefits of Iron” Health.com. Retrieved 24 September 2024. https://www.health.com/iron-benefits-7643991
[ix] “Snails provide a tasty source of iron, study finds” Sci Dev Net. Retrieved 23 September 2024. https://www.scidev.net/global/news/snails-provide-a-tasty-source-of-iron-study-finds/
[x] “Calcium and calcium supplements: Achieving the right balance” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
[xi] “12 Evidence-Based Health Benefits of Magnesium” Healthline. Retrieved 24 September 2024. https://www.healthline.com/nutrition/magnesium-benefits
[xii] “Vitamin A” Medline Plus. Retrieved 24 September 2024. https://medlineplus.gov/ency/article/002400.htm
[xiii] “Omega-3 Fatty Acids” Cleveland Clinic. Retrieved 24 September 2024. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
[xiv] “17 Science-Based Benefits of Omega-3 Fatty Acids” Healthline. Retrieved 24 September 2024. https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
[xv] “Omega-3 Fatty Acids Effects on Inflammatory Biomarkers and Lipid Profiles among Diabetic and Cardiovascular Disease Patients: A Systematic Review and Meta-Analysis” Nature.com. Retrieved 24 September 2024. https://www.nature.com/articles/s41598-019-54535-x
[xvi] “Inflammation” WebMD. Retrieved 24 September 2024. https://www.webmd.com/arthritis/about-inflammation
[xvii] “Foods that fight inflammation” Harvard Medical School. Retrieved 24 September 23, 2024. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammationIs escargot
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