Mussels: Complete Mineral Profile

Mussels ‐ Mineral Information

Introduction

Mussels are a type of bivalve mollusk living in both salt and fresh water. They can be found throughout the world and make up an important part of many marine food Webs. As nutritious seafood, mussels are high in iron, selenium, manganese and iodine as well zinc, magnesium and phosphorus. Additionally, because mussels absorb minerals from their environment (water), they are also a great source of trace elements such as copper, cobalt and nickel that have become more abundant in our bodies over the last few centuries due to increasing industrialization. This paper will discuss the various minerals obtained from eating mussels, how these minerals benefit human health, and how different cooking methods may affect the availability of these minerals.

Nutritional Analysis

Mussel is an excellent natural source of vitamins, minerals, fatty acids and proteins. A 3-ounce serving of cooked mussels contains approximately 115 calories, 2.2 grams of fat, 11.7 grams of protein and just 0.3 grams of carbohydrates. In addition to this, mussel provides a plethora of essential vitamins and minerals (listed below).

Essential Vitamins Provided By Mussels:

• Vitamin B12—58.5 mcg

• Vitamin E—0.4 mg

• Folate—8.1 mcg

• Niacin—1.9 mg

Essential Minerals Provided by Mussels:

• Iron—2.2 mg

• Selenium—37.6 mcg

• Manganese—0.6 mg

• Iodine—61.2 mcg

• Zinc—2.5 mg

• Magnesium—21.4 mg

• Phosphorus—90.4 mg

Additionally, mussels contain copper, cobalt, and nickel. While these are not considered essential nutrients, each plays a role in helping maintain good bodily health. Copper helps produce red blood cells while cobalt acts as an antioxidant agent; it protects against free radicals. Nickel helps form collagen and elastin, which keep skin firm and elastic.

Health Benefits Of Mussel Minerals

Iron: Iron is an important mineral for maintaining energy levels and transporting oxygen around the body. Low levels of iron can result in anemia, fatigue, weakness and impaired cognitive function. Eating mussels with other sources of dietary iron like beans, leafy greens or liver can help increase overall intake. The iron contained in mussels is bioavailable, meaning it’s easily absorbed into the bloodstream.

Selenium: Selenium has been studied extensively for its anti-inflammatory properties. It’s believed to reduce symptoms associated with asthma and rheumatoid arthritis. Selenium has also been found to protect against certain types of cancer, including breast cancer and prostate cancer. Moreover, it helps combat oxidative stress, improve immune health and regulate thyroid hormones.

Manganese: Manganese is necessary for a number of bodily processes, including tissue growth and repair, digestion, nerve transmission and reactions to inflammation. Furthermore, manganese helps build strong bones and teeth, aids in absorption of iron and regulates glucose metabolism.

Iodine: Iodine is used mainly by the thyroid gland to synthesize thyroid hormones. These hormones regulate metabolism, energy use, nervous system function and other vital activities. Adequate iodine intake is especially important during pregnancy, when the needs for thyroid hormones significantly increases.

Zinc: Like other minerals, zinc performs numerous functions in the body. It supports cell division, fertility, coordination and memory. Studies suggest zinc supplementation may boost immunity and prevent pneumonia in children. Furthermore, zinc appears to play a role in preventing age-related vision loss, hair thinning and skin damage caused by free radical activity.

Magnesium and Phosphorus: Both magnesium and phosphorus are essential for skeletal structure and healthy dental development. Magnesium helps manage muscle contractions, neurotransmitter signaling and regulating calcium and potassium levels in the body. Phosphorus is required for the formation of bone and teeth, particular those needed to utilize vitamins, metabolize fats and proteins and store energy long term.

Cooking Effects On Nutrient Availability

Different cooking methods can impact the availability of micronutrients from mussels, making some forms of preparation less desirable than others. For example, boiling and steaming mussels retain more vitamin B12 and folate than other methods, such as frying or grilling, where higher temperatures can drive away valuable minerals and vitamins quickly. One study analyzing 12 species of mussels indicated that, generally, shorter cooking times resulted in greater nutrient retention. Additionally, slightly overcooking mussels did not seem to decrease nutrient content any further. However, excessive overcooking (left too long on heat) can still significantly decrease the amounts of all macro-and micro-nutrients available from the mussels. Therefore, chefs and home cooks should aim for light cooking time using low temperature and minimal added ingredients.

Conclusion

In conclusion, nutritional analysis demonstrates that mussels are a highly nutritious seafood, containing numerous essential vitamins, minerals and amino acids that benefit overall human health. Aside from providing us with varied dietary benefits, mussels also serve as indicator species for environmental contamination and stability. Some traditional cooking techniques may reduce the availability of certain key minerals, but careful monitoring of process time can minimize losses and allow you to enjoy the full flavor of mussels without sacrificing nutrients. With so much to gain from consuming mussels, the incorporation of these delicacies into diets around the globe is highly encouraged.