Why Mussels Are the Superfood You Need: Health Benefits, Recipes, and Sustainability

by Oleg Nikitenko September 29, 2024

Why Mussels Are the Superfood

Mussels are often considered one of the ocean’s hidden treasures—rich in nutrients, incredibly versatile, and sustainable. They are a nutritional powerhouse, often dubbed the “superfood of the sea”, and for good reason. These shellfish are not only delicious and affordable, but they are also packed with protein, omega-3 fatty acids, and essential vitamins and minerals that promote overall health.

In this article, we’ll explore why mussels deserve a regular spot on your menu. From their impressive health benefits to the best ways to cook them, you’ll discover why mussels are the perfect addition to any diet. We’ll also dive into the sustainability of mussels and guide you on where to buy the freshest mussels online.

The Nutritional Power of Mussels

Mussels are more than just a tasty seafood option; they are a nutritional powerhouse that packs a wide range of essential nutrients. Including mussels in your diet can provide numerous health benefits, ranging from improved heart health to better brain function.

Key Nutritional Facts About Mussels

A 100-gram serving of mussels offers:

18 grams of protein
Omega-3 fatty acids (EPA and DHA)
Vitamins: B12, C, A, and D
Minerals: Iron, Zinc, Selenium, and Magnesium
Low calorie: Approximately 150 calories per 100 grams

Top Health Benefits of Mussels

Mussels offer a host of health benefits that make them a superfood worth incorporating into your regular diet. Here’s how mussels can enhance your health:

1. Heart Health

Mussels are rich in omega-3 fatty acids, which have been extensively studied for their positive effects on heart health. Omega-3s help reduce inflammation, lower blood pressure, and improve cholesterol levels, reducing the risk of heart disease. According to the American Heart Association, omega-3s are essential for maintaining cardiovascular health and preventing heart-related conditions.

2. Brain Function and Cognitive Health

The omega-3 fatty acids in mussels are also critical for brain health. Studies have shown that regular consumption of omega-3s, especially DHA, helps improve memory, supports cognitive function, and may reduce the risk of neurodegenerative diseases like Alzheimer’s.

3. Muscle Growth and Repair

Mussels are an excellent source of lean protein, containing all nine essential amino acids necessary for muscle growth and repair. For athletes and fitness enthusiasts, mussels provide the protein needed for recovery without excess calories or fat.

4. Immune System Boost

Mussels are rich in zinc, vitamin C, and selenium, all of which play critical roles in maintaining a healthy immune system. Selenium, in particular, acts as a powerful antioxidant, helping to protect cells from oxidative stress and support overall immune function.

5. Bone and Joint Health

Mussels are also high in vitamin D and calcium, both of which are essential for strong bones and healthy joints. Regular consumption of vitamin D-rich foods like mussels can help prevent bone-related conditions such as osteoporosis.

Why Mussels Are a Sustainable Seafood Choice

When it comes to sustainability, mussels stand out as one of the most environmentally friendly seafood options available. Mussels are farm-raised using methods that have little to no negative impact on the environment. They require no feed or fertilizers and even help to clean the surrounding waters by filtering plankton and excess nutrients.

According to The Marine Stewardship Council, “Mussels are a model of sustainable aquaculture, requiring minimal resources to grow and contributing positively to marine ecosystems.” As a result, choosing mussels not only benefits your health but also supports sustainable seafood practices.

How to Cook Mussels: Easy and Delicious Recipes

One of the best things about mussels is how easy they are to cook. Their mild, briny flavor makes them the perfect base for a variety of sauces and seasonings. Whether you're a seasoned chef or a beginner in the kitchen, mussels are a versatile ingredient that cooks in minutes. Here are some popular and delicious ways to prepare mussels.

1. Steamed Mussels in White Wine and Garlic

Steamed mussels in a garlic and white wine sauce is a classic preparation that highlights the natural flavor of the mussels.

Instructions:

Heat 2 tablespoons of olive oil in a large pot over medium heat.
Add 3 cloves of minced garlic and 1 shallot, sauté until fragrant.
Pour in 1 cup of dry white wine and bring to a simmer.
Add the cleaned mussels, cover, and steam for 5-7 minutes, or until the mussels open.
Serve with crusty bread for dipping in the flavorful broth.

2. Mussels in Coconut Curry

For a rich, exotic dish, try cooking mussels in a creamy coconut curry. This recipe adds bold spices that pair beautifully with the sweetness of the mussels.

Instructions:

Sauté 1 diced onion, 2 cloves of garlic, and 1 tablespoon of ginger in a large pot with a tablespoon of oil.
Stir in 1 tablespoon of curry paste and cook for a minute.
Add 1 can of coconut milk and bring to a simmer.
Add mussels and cook until they open, about 5-7 minutes.
Garnish with cilantro and serve over rice or with naan bread.

3. Grilled Mussels with Lemon Butter

Grilling mussels imparts a smoky flavor that pairs perfectly with lemon butter.

Instructions:

Preheat the grill to medium-high heat.
Place cleaned mussels directly on the grill and cook for 5-6 minutes until they open.
Meanwhile, melt 4 tablespoons of butter and mix with 1 tablespoon of lemon juice.
Drizzle the lemon butter over the grilled mussels and serve immediately.

Where to Buy Fresh, High-Quality Mussels Online

To get the best flavor and nutritional benefits from mussels, it’s essential to purchase high-quality, sustainably sourced mussels. Global Seafoods offers a range of premium mussels and shellfish, all flash-frozen to lock in freshness.

Best Mussel Deals at Global Seafoods:

Mussels – Fresh, sustainably farmed mussels, perfect for steaming, grilling, or adding to pasta.
Clams – Ideal for chowders, pastas, and steamed dishes.
Geoduck – A unique and flavorful shellfish delicacy.
Gooseneck Barnacles – Rare and prized shellfish for gourmet dishes.
Abalone – A seafood delicacy known for its tender texture and delicate flavor.
Sea Urchin (Uni) – A luxurious ingredient in sushi, prized for its creamy, rich taste.
Sea Urchin – Packed with nutrients and flavor, sea urchin is a sought-after delicacy.

How to Store and Thaw Mussels

Proper storage and handling are crucial for maintaining the freshness of your mussels. Here’s how to store and thaw mussels correctly:

Storing Mussels:

Fresh Mussels: Keep fresh mussels in the refrigerator, covered with a damp cloth. Do not store them in an airtight container, as they need air circulation. Use them within 1-2 days for optimal freshness.
Frozen Mussels: Store frozen mussels in the freezer at 0°F or below.

Thawing Mussels:

To thaw frozen mussels, place them in the refrigerator overnight. For a quicker method, place the mussels in a bowl of cold water for 30 minutes.

Conclusion: Why Mussels Are the Superfood You Need

Mussels are not only delicious and easy to cook, but they also offer a wide range of health benefits, making them a true superfood. With their rich nutrient profile, including omega-3 fatty acids, lean protein, and essential vitamins and minerals, mussels support heart, brain, and immune health.

If you're looking to add more superfoods to your diet, mussels are an excellent choice. You can buy premium-quality mussels and other seafood from Global Seafoods, ensuring you get the freshest, most sustainable shellfish available.

Order your mussels today, and don’t forget to explore other premium seafood options like clams , geoduck , and more.

For more seafood recipes and cooking tips, check out the Global Seafoods YouTube Channel: https://www.youtube.com/@Globalseafoods/shorts .