What are mussels good for health — 8 proven properties

Mussels are a type of edible clams that are widely used in cooking. They have a high content of vitamins and minerals, antioxidant substances, valuable fats and amino acids.

Scientists claim that mussels have important beneficial properties for the human body: they are able to reduce the incidence of the most common and deadly diseases, increase exercise tolerance and even help in weight loss.

8 useful properties

Below are 8 facts about the benefits that mussels have for our health (based on evidence).

1. High nutrient content

Cooked mussels contain such nutrients (per 100 grams):

All these nutrients perform many important functions in the body, for example:

• Omega-3 fatty acids reduce the risk of developing cancer and a number of pathologies from the cardiovascular system;
• B vitamins have a positive effect on brain function ;
• Zinc and selenium have the most powerful antioxidant activity;
• Iron (in combination with vitamin B12) provides prevention of anemia.

2. Elimination of muscle pain

Mussels are rich in proteins with essential amino acids, one of which is taurine.

Japanese researchers discovered that regular intake of taurine during active physical activity helps to reduce the intensity of pain after training.

Taurine also reduces the severity of damage to muscle fibers that occurs during any physical activity.

According to the data Brazilian experts, taking amino acids before and during physical training is associated with a decrease in the number of destroyed muscle fibers, a decrease in pain and symptoms of aseptic inflammation.

3. Antioxidant effect

Mussel meat contains a number of powerful antioxidant substances – taurine , omega-3 polyunsaturated fatty acids, zinc and selenium.

These substances neutralize the effects of free radicals on all cells of the body, during which the latter die or degenerate into malignant ones.

There is also evidence of the effectiveness of these substances in suppressing chronic inflammation, which is associated with the early manifestation of many diseases from the cardiovascular, endocrine and digestive systems.

Inha University Specialists (Korea) discovered the ability of taurine to increase the activity of other antioxidants present in the human body.

4. Normalization of the thyroid gland

Mussels contain selenium. This mineral, according to information scientists from the USA, has antioxidant activity mainly against the thyroid gland.

With regular intake of selenium into the body, autoimmune and dystrophic pathologies of this organ are less common, hormone production (T3,T4) is normalized.

5. Prevention of diseases of the visual organs

With age, involutive changes in the eyeball are observed, the likelihood of developing degenerative diseases increases, the most dangerous of which is macular atrophy, leading to partial or complete loss of vision.

According to the data American scientists, the systematic inclusion of seafood containing omega-3 fatty acids in the diet helps to reduce the likelihood of the manifestation of this disease by about 2 times. At the same time, the effect is most pronounced in women.

6. Maintaining the health of the heart and blood vessels

Diseases of the cardiovascular system are the leading cause of death in middle-aged and elderly people. Abnormalities associated with high blood pressure and atherosclerosis are most often recorded.

Foreign specialists celebrate that eating foods rich in omega-3 polyunsaturated fats contributes to lowering cholesterol levels and its atherogenic fractions (LDL, VLDL, TAG) in the blood, and also leads to a slight increase in the concentration of beneficial lipids (HDL).

As a result, there is no partial or complete restriction of blood flow in a number of organs, and the risk of developing abnormalities such as coronary heart disease and myocardial infarction, stroke, and chronic cerebral ischemia is significantly reduced.

Sea mussels are also able to reduce blood pressure and prevent the formation of blood clots in the veins of the lower extremities and in the area of damage to atherosclerotic plaques. The positive effects are associated with the presence of potassium in the composition.

Is celebrated also the ability of seafood to prevent the occurrence of fatal arrhythmias (especially associated with coronary heart disease).

7. Prevention of anemia

Mussels, like most seafood, are rich in vitamin B12 (cyanocobalamin) and iron.

Deficiency of these substances in the body is the most common cause of anemia – decrease hemoglobin levels and (or) red blood cells in the blood and, as a result, hypoxia of all organs and tissues.

Eating mussel meat leads to recovery levels of vitamin B12 and iron in the blood and in specialized depots.

It is important to note that seafood can be used both for the prevention and therapy of anemia (in conjunction with medications or as "monotherapy").

8. Weight Loss Aid

Mussels are a valuable source of high–quality proteins (about 12% of the daily value per 100 grams of product).

Employees of Purdue University (USA) installed that the consumption of any high-protein foods (including mussels) increases the production of hormones responsible for the development of a feeling of satiety (cholecystokinin, peptide YY).

This leads to the fact that the body requires less food over the next few hours.

Works carried out under the supervision of scientists from New Zealand, demonstrate that high-protein diets show more positive results than diets that limit fats and carbohydrates in the diet or limit the daily caloric intake of foods consumed.

Safety and harm

In certain situations, mussels can be harmful to health. The most common adverse reactions are:

1. Food poisoning. Mussels, like other inhabitants of water spaces, can accumulate mercury and a number of other heavy metals in the body. Excessive consumption may show signs of poisoning. Especially dangerous is the toxin contained in mussel meat – saxitoxin. Normally, it is excreted from mussels into the water, but when they are kept in confined reservoirs, the toxin accumulates and can lead to poisoning. This toxin is especially dangerous for pregnant women, as well as for children.
2. Allergic reactions. Are caused by increased sensitization of the body to a number of mussel proteins. They manifest in different ways: from itching or urticaria to fatal anaphylaxis.
3. Destruction of tooth enamel. The body of mussels may contain a small amount of lime or even sand, which leads to mechanical damage to the enamel of teeth.
4. Dyspeptic disorders. Mussels, due to the abundance of proteins and fats in the composition, when used irrationally, can cause overload of the gastrointestinal tract and lead to abnormalities such as nausea, vomiting, constipation or diarrhea, bloating.

Rules of selection and preparation

The process of choosing raw mussels on store shelves is quite complicated. There are a number of signs that indicate a really high-quality product:

1. The appearance of the sink. The surface should be smooth and even, without various cracks and damages. The shells of fresh mussels are always closed!
2. Opening the shell. The doors normally open with little effort, a click should sound. If the shell opens easily, then the mussel is spoiled.
3. The appearance of the clam. The contents of the sink should be white or pinkish. The presence of other shades is a sign of a fungal or bacterial infection, traces of rotting.
4. The smell. Fresh mussels smell of the sea. The presence of other flavors (including fish) is a reason to refuse to buy.

Live mussels should have a reaction to any touch to the shell. When choosing frozen seafood, you should pay attention to the condition of the ice (normally it is crystal clear).

When buying canned and pickled mussels, make sure that the brine or pickling solution is transparent, without suspension. It is better to take mussels in marinade or in their own juice than in oil.

Mussels are widely used in cooking. They are versatile and easy to prepare, which leads to a variety of recipes. They are perfect for an appetizer or soup, and can also be served as a main course. They can be:

• Canned;
• Smoke;
• Pickle (with oil or vinegar);
• Boil;
• Cook in a steamer;
• Fry;
• Bake in the oven.

When cooking, it is recommended to follow a number of simple rules:

• Thoroughly clean the shells with a metal hard brush, remove any growths;
• Rinse mussels in cold water (several times);
• Do not eat mussels whose shells have not opened during cooking.

Conclusion

Mussels can improve the health of the cardiovascular and endocrine systems, normalize the state of the body after active physical exertion, provide significant assistance in weight loss and even prevent cancer.

However, do not forget about the risks associated with eating mussels, and wisely approach their choice on store shelves.