10 PROPERTIES OF MUSSELS FOR PHYSICAL AND MENTAL HEALTH - NUTRITION - 2025

The health properties of mussels are multiple: they reduce depression, are anti-inflammatory, improve bone health, fight infections, control blood pressure, strengthen the immune system and others that I will explain below.

Mussels are characterized by belonging to the family of clams and mollusks from saltwater and freshwater habitats. They can be eaten cooked, smoked, fried, grilled and steamed and are quite popular in the countries of Europe and the Pacific.

In fact, in today's market, mussels are considered one of the most natural and organic foods that exist. In addition, they are high in vitamins, amino acids and minerals, which is why they are very beneficial for health.

Health benefits of mussels

1- They help the repair and growth of tissues

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We need to consume protein daily for many reasons: it helps us to repair tissues, to grow, to immune function, to produce hormones and enzymes or to preserve lean muscle mass.

According to the dietary intake references published by the United States Department of Agriculture, 10% to 35% of calories should come from protein.

One cup of mussels contains almost 18 grams of protein, which is about 30 percent of the daily requirement for the average 68 kg person.

Fifteen mussels provide the protein equivalent of a 170-gram fillet of extra lean meat, and like this they are low in sodium, fat and cholesterol and high in protein.

2- They have anti-inflammatory properties

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Omega-3 fatty acids are essential for their importance for good health, and are obtained mostly from some foods. Mussels have more omega-3 fatty acids than any other shellfish and far more than any other popular choice meat.

A study by the Faculty of Medical Sciences of RMIT University in Australia, identified that mussels have anti-inflammatory properties due to the large amount of omega-3 they possess, so that they are currently being tested on their consumption for medical purposes.

On the other hand, an investigation carried out by the Ann InternMed in 1999, concluded that the dietary intake of fatty acids modestly reduces the course of coronary atherosclerosis.

Also review that there is research on the possible benefits of omega-3 in the prevention or treatment of a variety of conditions related to the brain and eyes.

3- Helps treat depression

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Vitamin B-12 is involved in a variety of bodily functions and offers many health benefits. Some psychological or behavioral indices related to depression can improve with the administration of supplements of this vitamin.

In one study, Hintikka and colleagues found that higher levels of vitamin B-12 were significantly associated with better outcomes in the treatment of major depression, suggesting that vitamin B-12 supplements could be used in antidepressant treatments..

The recommended dose of vitamin B-12 (called cobalamin) is 2.4 micrograms per day, with no upper limit of consumption.

Every 30 grams of cooked mussels provides 6.8 micrograms, which is the equivalent of more than 280% of what is required, thus being an excellent source of this vitamin.

Toxicity from high B-12 intake is rare, as excess water-soluble vitamins are easily expelled by the body.

4- Improves the health of bones, teeth, cartilage, skin…

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One cup of mussels contains 12 micrograms of vitamin C, which is almost 20% of the required daily intake. According to the National Institute of Health (NIH), the body uses it to form skin, tendons, ligaments, and blood vessels.

In addition, vitamin C is used for the repair and maintenance of cartilage, bones and teeth, as well as to heal wounds and heal. This vitamin plays quite an important role in infection control and is also a powerful antioxidant that can neutralize harmful free radicals.

5- Helps fight infections: e

Mussel Soup Source:

According to the Harvard School of Public Health, vitamin A does much more than help us see in the dark.

It stimulates the production and activity of white blood cells, participates in the restoration of bones, helps maintain the health of endothelial cells (those that line the interior surfaces of the body) and regulates cell growth and division.

The Institute of Medicine recommends a vitamin A intake of 900 micrograms for men and 700 for women. Each one-cup serving of mussels contains 240 units providing 10% of the recommended daily intake for women and 8% for men.

6- Rich in selenium: prevents infections and antioxidant power

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Mussels also offer health benefits because they contain selenium, a nutrient the body needs to stay healthy.

It is important for reproduction, for the function of the thyroid gland, the production of DNA, to protect the body against damage caused by free radicals and infections.

One cup of mussels exceeds the selenium intake of 55 micrograms required daily. It is wise not to exceed 400 micrograms of selenium a day.

7- Control blood pressure

Sodium is a mineral that the body needs to function properly. The body uses sodium to control blood pressure and blood volume, as well as for muscles and nerves to function properly.

A cup of mussels contains 429 micrograms of sodium, which is almost 18% of the required daily intake. Sodium has a maximum daily intake to be aware of.

8- It is rich in phosphorus

Phosphorus is a mineral that makes up 1% of a person's total weight and is the second most abundant mineral in the body. It is present in all cells of the body and its main function is in the formation of bones and teeth.

It plays an important role in the way the body uses carbohydrates and fats, and is necessary for the body to produce proteins that aid in the growth, maintenance, and repair of cells and tissues.

One cup of mussels contains almost 30% of the required daily intake of phosphorus.

9- It is rich in potassium

Potassium is a mineral that the body needs to function normally, as it helps nerves and muscles communicate, facilitates the entry of nutrients into cells and the exit of waste from them.

A diet rich in potassium helps offset some of the harmful effects of excess sodium on blood pressure. One cup of mussels contains 480 micrograms of potassium, which is almost 14% of the required daily intake.

10- Strengthens the immune system

One cup of mussels contains 2.4 micrograms of zinc, which is 16% of the required daily intake. Zinc is a nutrient that people need to stay healthy.

It is found in cells throughout the body and helps the immune system fight the invasion of bacteria and viruses. The body also needs zinc to make proteins and DNA.

During pregnancy, lactation, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wound healing and is important for the senses of taste and smell.

Tips for cooking mussels

Steamed mussels with cider

Ingredients:

2 kg of mussels

150 ml dry white wine

2 finely chopped shallots

25g butter

1 teaspoon of wheat flour

1-2 teaspoons curry paste

100 g of heavy cream

Chopped parsley

Preparation:

1. Clean the mussels well and put them with the wine in a large saucepan.
2. Bring to a boil, cover, and over high heat shake the pan for about 3-4 minutes until they open.
3. In a large bowl, place the mussels in a colander to collect the cooking juice. Place the liquid in a pitcher.
4. Fry the shallots in the butter until just soft (avoid browning). Add the flour and curry paste and cook the mixture for 1 minute. Add the liquid that you saved and season with pepper.
5. Add the cream, and lower the simmer until it thickens and is shiny. Divide the mussels into four bowls and pour the sauce on top. Scatter the parsley and serve with potatoes or bread.

And finally a classic…

Mussels with marinara sauce

Ingredients:

1kg / 2 pounds of fresh mussels

2 tablespoons of olive oil

1 finely chopped shallot

2 minced garlic

150ml white wine

2 sprigs thyme

150ml heavy cream

1 small bunch of chopped parsley (flat leaf)

Crusty bread to serve

Preparation:

1. Once the mussels are clean, heat the olive oil in a heavy skillet with a tight-fitting lid. Add the shallot and garlic and cook over medium heat until softened without turning brown.
2. Add the wine and turn to high temperature. As the wine begins to boil, add the cleaned mussels and thyme to the pan. Lower the heat.
3. Put the lid on the pot and cook the mussels for 4-5 minutes, lifting the lid from time to time to check that the shells have opened. Discard the mussels that remain closed.
4. Add the heavy cream and cook for one more minute.
5. Serve in deep plates and scatter the chopped parsley over them.

Remember that mussels can be an acquired taste, although they are well worth trying. Do you dare to try them?