Are mussels a healthy seafood?

High in Omega 3 fatty acids and many essential nutrients, mussels are the perfect addition to a spicy seafood broth or paste. In this article, we will learn about the various ways in which mussels are beneficial and some tips that we must take into account before consuming them.

Properties

Mussels can be cooked with or without shells. They are a nutrient-dense food, among which the presence of vitamin A, B vitamins such as folate and B12, minerals such as phosphorus, zinc and manganese, as well as omega-3 fatty acids stand out.

Mussels are nutritionally rich. An 85 gram serving of steamed blue mussels contains:

• Energy: 146 calories
• Protein: 20 grams
• Fat: 4 grams
• Carbohydrates: 6 grams
• Fiber: 0 grams
• Sugar: 0 grams

As we can see, they are foods of animal origin with great nutritional properties.

• Calories and fats . An 85-gram serving of cooked mussels contains 146 calories, 4 grams of fat, 6 grams of carbohydrates, 48 ​​mg of cholesterol and 314 mg of sodium. Since mussels are cooked in salt water, they contain a higher amount of sodium than other varieties of shellfish.
• Protein. Mussels are a rich source of protein with a cup serving providing 18 grams of protein, which equates to almost 30% of the daily recommended value for an average adult.
• Vitamin A. These clams are also a good source of vitamin A. One cup of mussels contains 240 international units of vitamin A contributing 10% and 8% of the recommended intake for women and men, respectively.
• Selenium. Mussels have an abundant amount of selenium. A cup serving of mussels provides 67.2 micrograms of selenium, which is more than the recommended daily intake of 55 micrograms for adults.
• B12 vitamin. They are also an excellent source of vitamin B12. A serving of cooked mussel meat provides 20.4 micrograms which is equivalent to 340% of the recommended daily intake of this vitamin.

Advantages

Mussels offer exceptional nutritional value and their best benefit is the wide range of different nutrients they provide.

Source of Omega-3

Oily fish tends to be the best source of Omega-3. However, a variety of seafood options also provide these essential fatty acids. Mussels offer almost a gram of Omega-3 per 100-gram serving, making them a moderately high source.

Furthermore, it comes in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Both DHA and EPA are associated with numerous health benefits and reliably increase blood omega-3 levels.

A higher index of Omega-3 in the blood is strongly associated with better cardiovascular health and a lower risk of adverse cardiovascular events.

prevents anemia

Mussels are an excellent source of iron with a 100 gram serving of cooked mussels contributing more than 100% of the daily recommended value for people over 50 years of age.

As we all know, iron plays a vital role in the production of red blood cells. It is involved in the formation of two oxygen-carrying proteins, namely hemoglobin and myoglobin. Iron deficiency can lead to health problems such as anemia, shortness of breath, and low energy levels.

skin benefits

Seafood is beneficial for the skin as it has been shown to revive skin cells. Inflammation is one of the causes of skin aging. Mussels are rich in zinc and Omega-3 fatty acids, which have anti-inflammatory properties.

In addition, the deficiency of Omega-3 fatty acids and zinc is considered one of the causes of psoriasis and eczema, both of which can be prevented by incorporating mussels in the diet. However, evidence is lacking to draw definitive conclusions about its efficacy.

great source of protein

As we all know, protein is an essential macronutrient for the body. We all need adequate amounts of protein to grow, both in muscle mass and in growth stages.

Mussels are a great source of protein. They supply almost 40% of the recommended daily amount of protein for men and 41% for women.

Possible risks

Mussels are a type of shellfish that should be avoided if we have an allergy or intolerance to these animals. You should also avoid supplements if you are pregnant or nursing due to a lack of safety information.

Outside of these groups, some adverse side effects have been observed. For example, it can cause some liver inflammation due to the toxins produced by the mussel. Other related adverse effects include fluid retention, nausea, and stomach upset. Additionally, mussels may negatively interact with or increase the side effects of certain medications, such as blood thinners and anti-inflammatory medications such as nonsteroidal anti-inflammatory drugs (NSAIDs).

allergies

Shellfish allergy refers to an abnormal response to specific proteins found within species of mollusks and crustaceans. With mussels, a protein called tropomyosin is thought to be one of the main allergens. Although the prevalence of shellfish allergy varies around the world, the estimated global prevalence is 0-5-2.5% of the population.

Allergies to shellfish species (such as shrimp and lobster) are more common and more severe. However, allergies to shellfish such as mussels are not uncommon. Shellfish allergy can be extremely serious and, in the case of a severe allergic reaction (anaphylaxis), can be life-threatening.

transmitted diseases

Although rare, foodborne illness is another potential concern with any species of shellfish, including mussels. Like other shellfish such as oysters, clams, cockles, and scallops, mussels filter the water in their local habitat. If there are any bacterial pathogens present in this water, it could contaminate the mussels.

Such foodborne illnesses can include vibriosis, norovirus, and paralytic shellfish poisoning, also known as PSP. However, it should be noted that these foodborne illnesses are quite rare. It is recommended to avoid catching and consuming wild mussels, particularly those in waters close to algae blooms.

Accumulation of heavy metals

Lastly, another concern is the possible accumulation of heavy metals in the mussels. However, this very much depends on the area where these mollusks live.

Furthermore, several studies testing the heavy metal content of mussels mostly showed that they did not exceed existing safety limits.

Can they be eaten during pregnancy?

If we are in the first or second trimester of pregnancy, we may be more sensitive to strong odors and feel nauseated frequently; therefore it may be best to avoid eating mussels. But these can be part of a healthy, balanced diet packed with nutrients that both mother and fetus need throughout all three trimesters. It is important to buy mussels fresh and ready to cook or prepared and well cooked.

Mussels and other shellfish can be contaminated by the water in which they live. This can happen in both natural water environments and artificial culture pools. Basically, if the water is contaminated, the mussels can be too.

Raw and cooked foods can sometimes contain bacteria. One of the most common bacteria found on mussels and other shellfish is Vibri . It can cause a harmful infection, called vibriosis, in anyone, not just pregnant women. Children, older adults, and people with health problems may also be at higher risk.

Mussels may also have other types of bacteria or toxins that can cause serious illness, although this is rare. For example, the toxin azaspiracid can cause a poisoning disease that affects the brain and nerves and can even cause paralysis in very severe cases. E.coli is another type of bacteria that can cause illness if it gets into mussels.

How to eat?

Another benefit of mussels is that they are affordable, versatile, and easy to cook. There is no specific way to cook mussels, and it is possible to use any of the following ways of cooking:

• baked
• Grilled
• Boiled
• fried
• Steamed

There are several ways to make sure homemade mussels are safe and healthy to eat:

• We will ensure that the mussels are cooked to a safe internal temperature of 62.8°C.
• We will buy only fresh mussels. They are considered fresh when their shells are closed. If they are slightly open, touching them should close them.
• We will throw away the mussels that do not close or that have a broken or cracked shell.
• The mussels should smell fresh like the ocean.
• We will boil them for at least 5 to 7 minutes in a covered pot to make sure they are completely submerged.
• We will cook until the shells open. If the shells do not open, they should not be eaten.