Although they are part of traditional dishes in different gastronomic cultures—especially in coastal regions—mussels are often relegated to other more popular or expensive seafood. However, Far from playing a secondary role in the kitchen, nutrition specialists consider them a food high nutritional densityfor its ability to concentrate multiple benefits in few calories.
Rich in proteins of high biological value, vitamin B12 and essential minerals such as iron and zincmussels not only provide flavor but also a relevant dose of key nutrients for the functioning of the nervous system, the formation of red blood cells and the immune response.
From a biological point of view, mussels are bivalve mollusks—that is, marine or freshwater organisms protected by a shell divided into two valves—that live attached to firm surfaces, such as rocks or piles. There are numerous species distributed in different ecosystems, both in temperate and cold, sweet or salty waters.
Among the most common varieties, the blue mussel (Edible Mussels), small in size and with a dark blue to black shell, which predominates on the coasts of the North Atlantic and northern Europe. Also the Mediterranean mussel (Mytilus galloprovincialis), larger body, violet tones and very present on the coasts of southern Europe. In South America, on the other hand, it is characteristic chilean mussel (Mytilus chilensis), a variety native to the cold waters of the Pacific that extend between Chile and Peru, where it is commonly known as “chorito” and highly valued in local cuisine.
Mussels, points out Ana Cascú, clinical doctor specializing in nutrition (MN 105261), are relatively low in calories (they provide around 172 calories per 100 grams), They contain high-quality proteins, concentrate key micronutrients such as vitamin B12, iron, zinc and selenium and, in addition, they contain omega-3 fatty acids (in a smaller quantity than salmon or sardines and in a larger proportion than clams, shrimp or scallops). “Due to this combination, they can be considered a food with high nutritional density.”
1. Highly protein
Protein is the predominant macronutrient in this food, representing around 15% of a servingsays Cascú. In addition, the nutritionist adds, it is a type of complete protein, high biological value, which provides all the essential amino acids in relevant quantities.
“Mussels are an excellent source of protein, essential to help the body repair tissues and gain muscle“says Milagros Sympson, nutritionist (MN 12067). Among the essential amino acids they contain, the contribution of leucine, lysine and valine.
2. Rich in vitamin B12
Another important point when considering this mollusk is its contribution of vitamin B12, key for the formation of red blood cells, neurological function and energy metabolism, indicates Cascú.
Along the same lines, Christopher Golden, an expert in planetary health and aquatic foods at the Harvard TH Chan School of Public Health, points out that a single portion of mussels contains all the vitamin B12 needed in a dayfollowed on the list by oysters, clams and scallops.
3. Noble source of minerals
Mussels stand out, in turn, for their contribution of hierrowhose role is fundamental in the transport of oxygen and the prevention of anemia; in zincwith a crucial role in the immune system and enzyme function; and also in selenium an essential micronutrient for thyroid function, explains Cascú.
Beyond allergy to shellfish, the main risks associated with the consumption of mussels do not depend on the food itself, but on food safety, says Cascú. “The consumption of raw or poorly cooked mussels can be associated with poisoning from marine toxins or bacterial contamination. It is essential to consume them cooked and control their origin.”
As for the cooking method, the expert leans towards the gentlest ones, such as vaporhe boiled or the sautéedwhich preserve proteins and micronutrients, without deteriorating the lipid profile. “Frying increases caloric intake and alters the chemical chains of good fats,” he warns.
