Unveiling the Surprising Health Benefits of Mussels: A Superfood from the Sea

by Oleg Nikitenko September 29, 2024

Health Benefits of Mussels

Mussels may not be the first thing that comes to mind when thinking of superfoods, but these shellfish are a nutritional powerhouse. Packed with essential nutrients like omega-3 fatty acids, vitamins, and minerals, mussels are not only delicious but also offer a range of health benefits. From promoting heart health to supporting brain function, mussels are a seafood you should be eating more often.

In this article, we’ll dive deep into the surprising benefits of mussels, explain why they’re a must-have for a healthy diet, and offer tips on where to find high-quality mussels. Whether you’re a seafood lover or new to shellfish, you’ll discover why mussels are one of the best-kept secrets of the ocean.

Why Mussels Are a Superfood

Mussels are a low-fat, high-protein seafood option, making them an excellent choice for those looking to improve their diet. These mollusks are sustainably farmed and are packed with essential nutrients that contribute to overall health. Their benefits range from improving cardiovascular health to supporting cognitive function.

Nutritional Profile of Mussels

A 100-gram serving of mussels provides:

18 grams of protein
3 grams of fat (mostly healthy fats)
Omega-3 fatty acids
Vitamins B12, C, and A
Iron, Zinc, and Selenium

Mussels are also low in calories, with around 150 calories per 100-gram serving. This combination of nutrients makes mussels a highly nutritious and low-calorie addition to any meal.

Health Benefits of Mussels

Eating mussels regularly can offer a wide range of health benefits, thanks to their high content of protein, omega-3 fatty acids, and essential vitamins and minerals. Here are the top health benefits of adding mussels to your diet.

1. Heart Health

Mussels are rich in omega-3 fatty acids, which are known for their heart-protective properties. These healthy fats help lower triglycerides, reduce blood pressure, and prevent the buildup of plaque in the arteries, all of which contribute to better cardiovascular health. According to the American Heart Association, omega-3s play a key role in reducing the risk of heart disease and stroke.

2. Brain Function and Cognitive Health

The omega-3 fatty acids found in mussels also support brain health. These fats, particularly DHA, are essential for brain function and development. Regular consumption of omega-3s has been shown to improve cognitive function and may reduce the risk of neurodegenerative diseases like Alzheimer’s.

3. Muscle Growth and Recovery

Mussels are an excellent source of lean protein, which is essential for building and repairing muscle tissue. Protein also supports the immune system and helps regulate hormones. Mussels provide a complete protein, meaning they contain all nine essential amino acids that your body needs to build muscle and recover from exercise.

4. Bone Health

Mussels are rich in vitamin D, which plays a crucial role in bone health by helping the body absorb calcium. Combined with the minerals found in mussels like phosphorus and magnesium, they help strengthen bones and reduce the risk of conditions such as osteoporosis.

5. Rich in Antioxidants

Mussels contain high levels of selenium, a powerful antioxidant that helps protect cells from oxidative damage. Selenium plays a role in boosting the immune system and supporting thyroid function, making mussels an excellent choice for improving overall health.

How to Cook Mussels: Easy and Delicious Recipes

Mussels are not only healthy but also incredibly versatile in the kitchen. Their mild flavor pairs well with a variety of seasonings, and they cook quickly, making them a perfect option for weeknight meals or gourmet feasts. Here are some easy ways to cook mussels that bring out their natural flavors.

1. Steamed Mussels with Garlic and White Wine

Steaming mussels with white wine, garlic, and herbs is a classic preparation that enhances the natural briny flavor of the mussels.

Instructions:

Heat 2 tablespoons of olive oil in a large pot over medium heat.
Add 3-4 cloves of minced garlic and cook until fragrant.
Pour in 1 cup of dry white wine and bring to a simmer.
Add the cleaned mussels, cover, and cook for 5-7 minutes, or until the mussels open.
Sprinkle with fresh parsley and serve with crusty bread.

2. Mussels in a Creamy Coconut Curry

For a more exotic twist, try cooking mussels in a creamy coconut curry sauce. This dish pairs well with jasmine rice or noodles.

Instructions:

Heat 1 tablespoon of oil in a large pot over medium heat.
Add 1 diced onion, 2 cloves of garlic, and 1 tablespoon of ginger. Sauté until soft.
Stir in 1 tablespoon of curry paste and cook for 1-2 minutes.
Pour in 1 can of coconut milk and bring to a simmer.
Add the mussels, cover, and cook for 5-7 minutes, or until they open.
Garnish with cilantro and lime wedges for extra flavor.

3. Grilled Mussels with Lemon Butter

Grilling mussels gives them a smoky flavor that pairs perfectly with a simple lemon butter sauce.

Instructions:

Preheat the grill to medium-high heat.
Place cleaned mussels directly on the grill and cook for 5 minutes, or until the shells open.
Melt 4 tablespoons of butter and mix with 1 tablespoon of lemon juice and 1 teaspoon of garlic.
Drizzle the lemon butter sauce over the grilled mussels and serve hot.

Where to Buy Premium Mussels and Shellfish Online

To experience the full flavor and health benefits of mussels, it’s essential to buy high-quality, sustainably sourced mussels. Global Seafoods offers a wide selection of premium mussels and other shellfish, ensuring that you receive the freshest products delivered straight to your door.

Best Mussels Deals at Global Seafoods

Mussels – Sustainably sourced and flash-frozen mussels for optimal freshness.
Clams – Perfect for chowders or steaming, offering another nutritious shellfish option.
Geoduck – A unique and delicious shellfish for gourmet dishes.
Gooseneck Barnacles – Rare and prized shellfish for adventurous seafood lovers.

In addition to mussels, Global Seafoods also offers a variety of other premium seafood:

Abalone – A delicacy enjoyed for its tender meat and unique flavor.
Sea Urchin (Uni) – A prized ingredient in sushi, known for its rich, buttery texture.
Sea Urchin – Sourced from pristine waters, this delicacy is packed with nutrients and flavor.

Sustainability and Mussel Farming

Mussels are one of the most sustainable seafood choices available. They are farmed without the need for feed, antibiotics, or chemicals, and they help improve water quality by filtering and cleaning the surrounding environment. Because of their minimal environmental impact, mussels are considered an eco-friendly seafood option.

According to The Marine Stewardship Council, “Farmed mussels are one of the most environmentally responsible seafood options, requiring no additional feed and actually helping to clean the waters they inhabit.”

Conclusion: Mussels – A Nutrient-Dense Superfood from the Sea

Mussels are an incredible addition to any diet, offering a wealth of health benefits ranging from improved heart and brain function to stronger muscles and bones. With their rich nutritional profile, ease of cooking, and sustainable farming practices, mussels are a superfood you can feel good about eating.

For the freshest, highest-quality mussels, visit Global Seafoods. Browse their selection of premium mussels and other shellfish to elevate your next meal.

For more recipe ideas, cooking tips, and seafood inspiration, be sure to subscribe to the Global Seafoods YouTube Channel: https://www.youtube.com/@Globalseafoods/shorts .