Inexpensive and delicious,
mussels are a source of
protein, B vitamins for nerve
health, and iodine for thyroid

Mussels are low in saturated fat and high in protein, while also containing some omega-3 essential fats and a wide range of vitamins and many minerals in excellent amounts. They are also low in cholesterol. A portion of mussels will provide around a third of a day’s recommended intake of iron for an adult, and about three-quarters of a day’s selenium requirement. Mussels are a very good source of B vitamins, providing over 100 percent of daily B12 needs, a quarter of necessary folate, and a useful amount of niacin. Like most shellfish, mussels are also a good source of fluoride for healthy teeth and iodine for healthy thyroid function.

  • A low-calorie, low-fat source of good quality protein.

  • Contain useful amounts of omega-3 essential fats.

  • Rich in iron and selenium.

  • Good source of B vitamins.

Practical tips:

Fresh mussels should not smell fishy or of iodine, they should have a slight briny odor. Farmed mussels are considered safer to eat than wild mussels, which can harbor toxins from the sea. Discard any live mussels that don’t close tight when tapped and, once cooked, discard any that have failed to open. Mussels go very well with garlic, parsley, and white wine and can be added to fish stews, soups, paella, and shellfish salads.

A mussel with orange flesh is female while a whiter mussel usually suggests a male. Both are equally tasty and rich in nutrients.

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