Mussels are an excellent source of protein, iron, selenium, iodine and omega-3. They are also low in saturated fat, making them a natural gourmet gift you can really feel good about. To top it all off, they're one of the easiest seafoods to cook.
Eating mussels three times per week may bring about significant health benefits – such as reduced risk of cardiac arrest – thanks to their omega-3 fatty acid properties.
Mussels are one of our ultimate 'superfoods', according to a recent article in the Daily Mail. Scottish rope grown mussels are rich in zinc and selenium – a 140g serving (around 20 mussels) provides half our daily need for zinc and more than one and a half times the amount of antioxidant selenium we should have.
High-Quality Protein
Mussels and other shellfish are excellent sources of protein, containing all the essential amino acids. Their protein content is superior to that found in fish with fins.
2. Gut Health: Aside from helping to improve the symptoms of osteoarthritis, there is also some evidence that the compounds within green-lipped mussels can positively impact our gut health. To ensure a healthy and diverse gut, we need to regularly consume both prebiotic and probiotic foods.
Mussels contain over 9 times the amount of vitamins B12 than beef and nearly 5 times more than salmon. Mussels contain nearly 3 times the amount of riboflavin than salmon and nearly twice that is found in chicken. Mussels contain over 8 times more iron than chicken.
Diarrheic Shellfish Poisoning
Most cases result from eating toxin-containing bivalve mollusks (e.g., mussels, scallops). Symptoms usually occur within 2 hours of consumption and include abdominal pain, chills, diarrhea, nausea, and vomiting. Symptoms usually resolve within 2–3 days.
Some shellfish such as cockles, mussels, oysters, scallops and clams are all low in cholesterol and in saturated fat and you can eat them as often as you like.
Oysters have a high mineral content, along with low-fat, cholesterol, and sodium, making them one of the best options. All these great nutrients add up to big benefits for your body, including lower risk of heart disease, a boost in brain development, and higher levels of good cholesterol.
Along with all the other bivalves, mussels are a perfect brain food because they are packed with DHA and vitamin B-12, two key nutrients that are vital to protecting your brain health and preserving your memory as you age, along with a some rare trace minerals on which a healthy, happy brain depends.
Mussels are high in omega-3 polyunsaturated fatty acids (PUFAs) and a good source of essential amino acids.
Fresh mussels tend to be tightly closed. Allow about 500g per person for a main meal, and half that amount for a starter or for use in pastas or soups.
Omega-3 is key
Researchers have found that oily fish, such as mackerel, salmon, sardines or mussels, could help protect our hearts and brains from disease. They are found to be rich in an important type of polyunsaturated fat called omega-3, which has been shown to help lower blood pressure.
Before you cook them, you need to clean them. Rope-grown mussels are usually very clean, but mussels that have been dredged from the seabed will have barnacles on them and grit inside. Place the mussels in the sink under running water.
Mussels are a clean and nutritious source of protein, as well as being a great source of omega 3 fatty acids, zinc and folate, and they exceed the recommended daily intake of selenium, iodine and iron. Mussels are sustainably farmed with no negative impact to the environment.
The best in terms of lowering cholesterol are tuna, salmon, and swordfish. Sardines and halibut are good options, too. Dr. Curry says, if you don't like to eat fish, consider taking omega-3 supplements.
Oily fish are fish that contain at least 10% fat, most of which are the healthier omega-3 oils. In Australia, the oiliest fish include: canned salmon and sardines, some varieties of canned tuna, salmon, gemfish, blue-eye trevalla, blue mackerel, oysters and arrow squid.
If you are wondering which seafood choices are highest in Omega 3's, look no further than Salmon, Fresh Tuna, Trout, Mackerel, Herring, Oysters, Sea Bass, and Sardines, which all have greater than 500 mg per serving. Omega 3 Fatty Acids are not the only benefit to seafood consumption.
Healthy Heart and Brain
Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.
Mercury Levels in Mussels
The good news is that the mercury levels in shellfish such as mussels, oysters and clams is very low. This makes mussels safe for you to eat during pregnancy as a part of a healthy diet.
A serving is generally about 20 mussels (or about one pound, in the shell). This should yield between 3-4 oz. of meat. One pound of mussels can serve one person a meal or two people as an appetizer.