Lobster
Listed as a calcium source (139 mg per cup cooked with moist heat, 14% DV) and omega-3 source (0.42 g EPA/DHA per 75 g cooked).
Why It Matters for Longevity
Listed as a calcium source (139 mg per cup cooked with moist heat, 14% DV) and omega-3 source (0.42 g EPA/DHA per 75 g cooked). Shellfish source of calcium and long-chain omega-3 fatty acids; provides lean protein with anti-inflammatory EPA/DHA supporting cardiovascular longevity.. Shellfish-derived EPA and DHA reduce systemic inflammation, lower triglycerides, and are associated with reduced cardiovascular mortality; lobster's omega-3 content contributes meaningfully to weekly marine omega-3 intake. (PMID 22682084) (PubMed) Lobster is a rich source of astaxanthin (a carotenoid antioxidant), selenium, and zinc — nutrients associated with reduced oxidative stress and immune aging. (PMID 29590458) (PubMed)
How to Use It
Pairs well with lemon, olive oil, fennel. Use as a shellfish in your daily meals according to the Longevity Diet guidelines.
What to Pair It With
| Ingredient | Why | Tradition |
|---|---|---|
| lemon | See synergies | culinary tradition |
| olive oil | See synergies | culinary tradition |
| fennel | See synergies | culinary tradition |
| grapes | See synergies | culinary tradition |
| lettuce | See synergies | culinary tradition |
Synergies
- Lemon (complement): Vitamin C from lemon enhances absorption of minerals from lobster and provides contrasting acidity; classic preparation combination - Fennel (complement): Anti-inflammatory anethole in fennel complements EPA/DHA in lobster for additive anti-inflammatory effect; traditional Mediterranean seafood pairing - Olive Oil (synergy): Monounsaturated fats in olive oil enhance absorption of fat-soluble nutrients in lobster and reduce the pro-oxidative potential of polyunsaturated fatty acids
Flavor Profile
Taste: sweet, briny, rich, delicate. Aroma: oceanic, sweet, buttery. Texture: firm, tender, succulent. Category: shellfish / luxury seafood.
The Science
- PubMed: Shellfish-derived EPA and DHA reduce systemic inflammation, lower triglycerides, and are associated with reduced cardiovascular mortality; lobster's omega-3 content contributes meaningfully to weekly marine omega-3 intake. (PMID 22682084) - PubMed: Lobster is a rich source of astaxanthin (a carotenoid antioxidant), selenium, and zinc — nutrients associated with reduced oxidative stress and immune aging. (PMID 29590458) - Examine.com: Shellfish including lobster provide high-quality complete protein with low saturated fat, plus selenium, zinc, copper, and omega-3 fatty acids; associated with reduced inflammatory aging markers in observational studies. - Book claim (medium confidence): Listed as a calcium source (139 mg per cup cooked with moist heat, 14% DV) and omega-3 source (0.42 g EPA/DHA per 75 g c
Key Nutrients
| Nutrient | Per 100g | Notes |
|---|---|---|
| EPA + DHA (omega-3) | ~0.5 g (cooked) | Marine omega-3s; phospholipid-bound form in shellfish is highly bioavailable |
| Calcium | ~96 mg (cooked) | Bioavailability approximately 30%; contributes to daily calcium needs especially in low-dairy diets |
| Selenium | ~42 mcg (cooked) | Highly bioavailable from seafood; essential for glutathione peroxidase antioxidant system |
| Zinc | ~3.4 mg (cooked) | Heme-associated zinc from shellfish is more bioavailable than plant-source zinc |
| Copper | ~1.8 mg (cooked) | Lobster is an unusually high copper source; important for cytochrome c oxidase and antioxidant enzymes |
| Protein (complete) | ~20 g (cooked) | Complete amino acid profile; lower IGF-1 stimulation than red meat |