Mussels have many nutritional values ​​and he alth properties. Mussels are rich in protein, omega-3, selenium, iron and vitamin B12. As a result, they increase immunity, have a protective effect on the cardiovascular system and improve well-being. Check out what else these seafoods have on your he alth and how to eat mussels.

Musselsare molluscs with a characteristic flattened double shell. Pearls can be found in some mussels, but these molluscs are also valuable for their properties and nutritional value. Mussels are a treasury of beneficial fatty acids, as well as vitamins and minerals.

Mussels - properties

  • mussels as a source of protein

Mussels are a source of wholesome protein (15 g / 100 g). Mussels contain more protein than poultry or fish and can therefore be eaten as a meat substitute. In addition, mussels are rich in exogenous amino acids that are not produced by the body.

  • Mussels as a source of polyunsaturated fatty acids

Mussels are low-fat and low-cholesterol products, which means that they can be eaten by people who limit cholesterol in the diet. In addition, mussels are rich in polyunsaturated fatty acids, including omega-3 fatty acids. This makes them have a beneficial effect on the cardiovascular system: it regulates the work of arteries, prevents blood clots, lowers the concentration of cholesterol and triglycerides in the blood.

  • Mussels are a we alth of vitamins and minerals

Vitamin B12 participates in DNA synthesis, determines the proper nervous functions, thus influencing the proper functioning of organs and body systems. In addition, it reduces the feeling of fatigue and drowsiness. Mussels meet the daily requirement for this vitamin in over 400%.

Additionally, mussels contain significant amounts of selenium - 100 g of mussels cover 56% of the daily requirement for this mineral. It affects the regulation of the immune system, improves the body's immunity, and is involved in the detoxification of compounds harmful to the body.

Mussels are also a source of phosphorus and iron.

Worth knowing

Mussels a mule

Mussels is the name of approx. 8 thousand species of molluscs. Mussels, also known as mussels, are one of the main types of mussels. Two species are the most popular - the musselthe edible (Mytilus edulis) and the greater Mediterranean mussel (Mytilus galloprovincialis). In addition to mussels, there are also oysters and scallops.

Worth knowing

Mussels - nutritional values, calories (per 100 g)

Energy - 86.0 kcal Protein - 14.67 g Fat - 0.96 g

- saturated fat - 0.187 g - monounsaturated fat - 0.120 g - polyunsaturated fat - 0.192 g of which omega-3: 0.071 g (DHA - 0.064 g)

Cholesterol - 30.0 mg

Minerals (% of RDA for an adult)

Potassium - 46.0 mg (1%) Sodium - 601.0 mg (40%) Calcium - 39.0 mg (0.8%) Phosphorus - 198.0 mg (28%) Iron - 1 , 52 mg (15%) Selenium - 30.6 µg (56%) Magnesium - 19.0 mg (5%) Zinc - 0.51 mg (5%) Copper - 0.053 mg (6%)

Vitamins

Vitamin B1 - 0.015 mg (1%) Vitamin B2 - 0.04 mg (3%) Niacin - 0.35 mg (2%) Vitamin B6 - 0.01 mg (2%) Folates - 5, 0 µg (1%) Vitamin B12 - 11.28 µg (470%) Vitamin A - 90.0 µg (10%) Vitamin E - 0.68 mg (7%)

Nutritional Value: USDA National Nutrient Database for Standard Reference,% Daily Recommended Intake, based on the NUTR Nutrition Standards, 2022

Mussels - are they he althy?

Due to the relatively high content of polyunsaturated fatty acids, mussels are recommended for the prevention of atherosclerosis, rheumatoid arthritis, asthma and allergies, and for people with circulatory diseases.

Increasing the consumption of polyunsaturated fatty acids reduces the ability of platelets to aggregate, thus reducing the likelihood of blood clots, and lowering the body's response to pathogens, toxins and tissue damage.

The waters from which the bivalve molluscs come must be approved for harvesting and have appropriate certificates, in addition, the molluscs intended for marketing must have an indication of the waters they come from.

In addition, mussels are great for the diet of people who are slimming due to their low caloric value (100 g of mussels provides only 86 kcal). In addition, the high content of wholesome white increases the feeling of fullness, and thus determines the lower consumption of calories in the next meal.

Unfortunately, mussels are also a source of sodium, so people with hypertension should limit their consumption.

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See gallery 4 photos

Mussels - how to eat?

Mussels are available on the market in various forms: live in shells, frozen in shells, withoutfresh, frozen, canned or breaded shells.

Mussels are perfect both as a starter and a main course. The way you eat them depends on the way you prepare the mussels: steamed or raw.

Steamed clams are eaten with a special fork, but it is also allowed to eat clams with your hands. However, eating raw clams does not require the use of a fork.

When eating steamed mussels, first lift the shell and open the mussels while holding it in one hand. A fork is used to remove the shell, but in less formal conditions you can use your fingers.

Not everything inside is edible. After opening the shell, find a neck that is dark in color and has a pale skin that must be removed with your fingers (it is inedible). Before swallowing the clam, it should be chewed.

Before eating, you can dip it in melted butter or broth (or both) - this will reduce the s alty and fishy taste.

Raw, hard-shelled mussels are best eaten in restaurants near the oceans, as this will ensure their high quality and safety. As with soft shell mussels, pry them open with your fingers. You do not need special forks to eat them, they are eaten with your fingers. Put the open shell to the mouth and suck the clam from the shell (meat and juice), without having to chew it, by swallowing.

A simple recipe for insane mussels in white wine with thyme

Source: x-news.pl/Agencja TVN

About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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