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mussels nutrition zinc

Mussels contain about as much zinc in every 3-ounce serving as 3 ounces of dark chicken meat, 3 ounces of canned clams, one 82-gram ground turkey patty, 1 cup of cooked black-eyed peas or 1 cup of prepared miso. Mussels Benefits Protein. B vitamins (B12 especially) have a crucial role in energy production, forming red blood cells, and supporting immune and cognitive health (2, 3). There are 172 calories in 100 g of mussels. https://www.precisionnutrition.com/encyclopedia/food/mussels Types of mussels. Shellfish allergy refers to an abnormal response to specific proteins found within mollusks and crustacean species. In addition to their impressive vitamin content, mussels are also a substantial source of minerals. NutritionAdvance.com does not provide medical advice. Selenium PEI Mussels are an excellent source of selenium, a mineral that is considered a dietary antioxidant involved in the formation of a protein that defends against oxidative stress. Zinc Amount: 2.3 mg Daily Value: 15%. In recent times, the environmental impact of food has become a much-publicized issue in the media. For example, mussels combine protein with a nutrient-rich package of omega-3 and significant amounts of vitamins and minerals. They can do so with a … Mussels offer exceptional nutritional value, and their best benefit is the broad range of different nutrients they provide. Advanced Nutrition Search; Diet Analysis ☰ Advanced Nutrition Search | Diet Analysis. Among these minerals, mussels provide large amounts of manganese, selenium, iron, zinc, and phosphorus. If you are concerned about your cholesterol intake, you might be reluctant to eat mussels because, despite being a rich source of essential nutrients like zinc, they are also high in cholesterol. Manganese: 6.80 mg (296% DV) Selenium: 89.60 mcg (163% DV) Iron: 6.72 mg (37% DV) Zinc: 2.67 mg (24% DV) Phosphorus: 285 mg (23% DV) Copper: 0.15 mg (17% DV) Sodium: 369 mg (16% DV) Magnesium: 37 mg (9% DV) Potassium: 268 mg (6% DV) Eating mussels in place of red meat may be a good choice for weight management. Basic nutrients (nutrition summary): 4.5 grams of fat, 23.8 grams of protein, 7.4 grams of carbs, 61.2 grams of water, 3.2 grams of ash. Zinc is a trace mineral - needed in only small amounts by our bodies but with many important functions. Smaller shellfish like shrimp and mussels are also good sources, both containing 14% of the DV per 100 grams (3.5 ounces) (7, 8, 9). Additionally, both wild and farmed mussels have minimal impact on the environment. However, they are not as bioavailable and first need converting into DHA and ALA. In addition, mussels contain non-cholesterol sterol compounds that may actually inhibit the absorption of the cholesterol and help prevent heart disease and atherosclerosis. One of the big benefits of mussels nutrition is the high level of protein. Furthermore, the Centers for Disease Control and Prevention (CDC) advise that any potential risks can be minimized (but not entirely removed) by (23, 24): Lastly, one further concern is the possible accumulation of heavy metals in mussels. Further, several studies that have tested the heavy metal content of mussels mostly demonstrated that they did not exceed existing safety limits (27, 28, 29, 30). There are 86 calories in 100 grams of Mussels. Similar to other shellfish like oysters, mussels filter the water in their local habitat. The good: This food is a good source of Vitamin C, Thiamin, Riboflavin, Folate, Potassium and Zinc, and a very good source of Protein, Vitamin B12, Iron, Phosphorus, Manganese and Selenium. • Rope-grown mussels have been described as “the most sustainable source of Omega-3s!” Per 100g of raw mussels Vitamin B12 Folic Acid Iron Zinc Selenium Iodine RDA for adult men 1267% 18.5% 67% 26% 68% RDA for adult women 1267% 18.5% 39% 36% 68% The nutritional and healthy facts about shellfish Mussels are also a brilliant source of vitamins. One reason for this is because mussel farming doesn’t require feed or chemicals, so it leads to no waste or pollution (13, 14). A higher omega-3 index (blood levels of omega-3) is strongly associated with improved cardiovascular health and a lower risk of adverse cardiovascular events (9). An overdose of zinc can lead to indigestion, diarrhoea, vomiting, nausea or headache. Mussel protein contributes to the building, maintenance, and repair of muscle and connective tissue. This amount supplies 20 percent of the Food and Nutrition Board's recommended daily allowance of zinc for adult men, and 28 percent of a woman's requirement. Green-lipped mussels are a good source of protein, with 18.8 grams per 100-gram serving of cooked mussels. Prepared in a classic moules marinière or in a more adventurous Thai curry, or simply steamed. Mussels offer almost one gram of omega-3 per 100 gram serving, making them a moderately-high source (1). For foods containing an even higher concentration of zinc per serving, choose 3 ounces of beef, 3 ounces of cooked oysters, 1 cup of barley or 3 ounces of crab or lobster. Minerals. For a full listing of nutrients, see Mussels in the National Nutrient Database. Mussels are low in fat, only containing 0,7g of saturated fat in a 3oz portion. Green-lipped mussel is a nutritional supplement taken from a type of mussel native to New Zealand. A fantastic source of protein, low in calories and low in fat. However, Professor Faye M. Dong of the University of Illinois advises that shellfish like mussels are still a good addition to a healthy, low-fat diet because they are low in total fat and saturated fat. Glycemic Index: 50, Calories:172, Net carbs: 7.39, Protein: 23.8. -It’s a food low in fat and high in protein, with proteins containing high nutritional value.-100 Grams of meat Mussel from Galicia treasure high in Omega 3.-It’s a natural source of vitamins (B12, riboflavin- B2-folacin-B9)-It’s natural source of minerals (iron, phosphorus, selenium, iodine, potassium and zinc). Low in fat, rich in protein, mussels supply an exceptional amount of vitamin B12. However, if zinc is taken long term and in high doses, it can lead to copper deficiency. This article reviews different types of shellfish, their nutrition, health benefits, and possible dangers. They are superior in zinc content when compared to fish like sole or flounder, dairy products like cheese or milk, spinach, green peas, white rice and pasta. Mussels are also a brilliant source of vitamins. Another benefit of mussels is that they’re affordable, versatile, and straightforward to cook. Richest in Iron: 7mg (37% of DV), Vitamin B12: 24µg (400% of DV). Generally speaking, zinc seems safe. However, this is very much dependent on the area where the mussels live (25, 26). Calcium from mussels helps support healthy muscle tone and muscle contractions. Click here for the full breakdown of mussels nutritional values. Mussels are teeming with vitamin B12, selenium, and manganese (offering over 100% of the RDA for each of them! As shown, mussels are a significant source of vitamin B12 and various other B vitamins. Appendix B: Additional Requirements for Nutrient Content Claims. According to the U.S. Food and Drug Administration's guidelines for labeling the nutrient content in foods, mussels are considered an excellent source of zinc because they provide 20 percent or more of the RDA of the mineral in every serving. For more information on different shellfish options, see this guide to clams. It also acts as an antioxidant by inhibiting the ability of free radical compounds to damage cellular tissue and genetic material. Mussel nutrition (100 grams). Compare Mussel to Oyster by vitamins and minerals using the only readable nutrition comparison tool. The zinc you obtain from eating mussels is used by the body to trigger the activity of enzymes, to aid in the synthesis of DNA and proteins and to support the function of the immune, reproductive and endocrine systems. Although mussels are healthy, nutritious, and sustainable, they also have some potential drawbacks. Source: USDA . Mussels are a wonderful food with a delicate taste that are high in protein and low in cholesterol and fat. More information and safety guidance on avoiding these illnesses is available at the links below: However, it should be noted that these foodborne illnesses are quite uncommon. However, an assortment of seafood options also provides these essential fatty acids. While there are some potential concerns to be aware of, it is fair to see that the benefits of mussels outweigh the drawbacks. Mussels supply 2.27 milligrams of zinc in each 3.5-ounce serving. The following data shows the nutritional values of mussels per 3.5 oz (100-gram) cooked serving (1). Mussels are believed to be one of the oldest species living on Earth, with their evidence of existence dating back to the ancient times. A 3-ounce, 85-gram serving of cooked mussels contains 2.27 milligrams of zinc. An average serving of PEI mussels has 2 milligrams of zinc. Interest has focused on the potential benefits of a nutritional supplement prepared from the New Zealand green-lipped mussel… Cultured mussels are known to have survived for almost 900 years, since the 12 th century. Although severe zinc deficiency is rare in the United States, the American Dietetic Association reports that as many as 12 percent of average Americans don't consume the full amount of zinc they need on a daily basis. Nutrition Facts for Cooked Blue Mussels - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. It is rich in iron, manganese, phosphorous, selenium, zinc and vitamins C and B12. Last Updated on January 24, 2020 by Michael Joseph. Oily fish tends to be the best dietary source of omega-3. Mussels are an excellent way to reach your recommended daily allowance of zinc. Plant sources of omega-3 are called alpha-linolenic acid (ALA). University of Maryland Medical Center: Zinc, USDA National Nutrient Database for Standard Reference: Nutrient Data for 15165, Mollusks, Mussel, Blue, Cooked, Moist Heat, USDA National Nutrient Database for Standard Reference, Release 16: Zinc, Zn (mg) Content of Selected Foods per Common Measure, Sorted by Nutrient Content, Vegetarian Nutrition: Zinc in Vegetarian Diets, U.S. Food and Drug Administration: 10. On the positive side, mussels are one of the most sustainable choices of seafood. The nutritional zinc content can be scaled by the amount in grams, oz or typical serving sizes. There are vast reserves of mussels, and they are grown and harvested in line with strict regulations (12). Each 3-ounce serving of cooked mussels contains approximately 48 milligrams of cholesterol, or about 16 percent of the total amount of cholesterol recommended for adults daily. When a ship-wrecked sailor placed poles with netting in the waters of the French coast, he discovered that mussels had attached themselves to the poles. Evidence suggests that it might be of some use to people with Shellfish, such as shrimp, clams, scallops, and lobster, are highly nutritious powerhouses. What’s more is they’re high in omega 3! However, according to The National Institutes of Health, 40mg of zinc a day should be the upper limit dose for adults and 4mg of zinc a day for infants under 6 months of age (1). If there are any bacterial pathogens present in this water, they could contaminate the mussels (20, 21). Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. This provides 41 percent of the recommended dietary allowance of protein for women and 34 percent of the RDA of protein for men. Although the prevalence of shellfish allergy varies around the world, the estimated global prevalence is 0-5 to 2.5% of the population (16). Mussels provide excellent levels of minerals essential for bone health: calcium, magnesium, zinc, manganese, and phosphorus. However, allergies to mollusks such as mussels are not uncommon (17). https://www.nutritionadvance.com/oysters-nutrition-benefits They are also a rich source of iron and selenium. 9 Health Benefits of Oysters (and Full Nutrition Facts), Shrimp 101: Nutrition Facts, Benefits, and Concerns, Lobster 101: Nutrition Facts, Benefits, Concerns, Refraining from collecting wild mussels, particularly those in waters near algal blooms. Mussels: nutrition. While relatively rare, foodborne illnesses are another potential concern with any species of shellfish, including mussels. Zinc deficiency can cause loss of appetite, poor growth, loss of hair, a poorly functioning immune system (leading to constant illness), poor wound healing and changes in taste sensation. Shellfish allergy can be extremely serious, and in the case of a severe allergic reaction (anaphylaxis), it can be life-threatening (18, 19). Mussels are a type of bivalve mollusk, and they live in both freshwater and saltwater environments. According to Food Allergy Research and Education, allergies to crustacean species (such as shrimp and lobster) are both more common and more severe. They contain high levels of highly desirable long chain fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Mussels are one of the most well-rounded foods to include in your diet, high in zinc, iron and other minerals, vitamins A and B12. The protein content in mussels is comparable to red meat, but with less fat. Mussel vs Oyster - In-Depth Nutrition Comparison. Why I've decided to add mussels and oysters to my vegan diet Would-be vegans worried about nutrition should consider eating simple bivalves. Furthermore, this omega-3 comes in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Unfortunately, numerous fish and shellfish species have been subject to overfishing over the past few decades, resulting in depleted supplies (10, 11). Plus they give you a shot of important minerals, such as zinc, which helps build immunity. Here is the detailed information about nutritional benefits of mussels. Such foodborne illnesses may include vibriosis, norovirus, and paralytic shellfish poisoning, otherwise known as PSP (22). Who knew these creatures were actually amazing nutritional resources? A 100g serving provides almost half of your daily value of protein. Mollusks are one of two distinct types of shellfish, and this group also includes clams and oysters. DHA and EPA are both associated with numerous health benefits, and they reliably increase blood levels of omega-3 (6). A 3-ounce, 85-gram serving of cooked mussels contains 2.27 milligrams of zinc. We don’t really understand how it works, but it contains omega-3 fatty acids, which have anti-inflammatory and joint-protecting properties. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much zinc in scallops. • Mussels contain over 8 times more iron than chicken. The green-lipped mussel Among some indigenous coastal cultures, shell-fish supplements have been long used as a traditional nutritional support for joint health. Nutrition Facts for Mussels In White Wine Sauce - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Since the conversion of ALA into DHA/EPA is relatively poor, DHA and EPA are the most reliable and bioavailable forms of omega-3 (7, 8). As the table demonstrates, mussels are a good source of protein, and they contain low-to-moderate amounts of carbohydrate and fat. Mussels have the most impressive nutritional profile of all shellfish. With mussels, a protein called tropomyosin is thought to be one of the main allergens (15). You can fulfill your zinc requirement by ensuring that your diet includes a wide variety of fruits, vegetables, whole grains and protein sources, including shellfish like mussels. These fats have many beneficial effects, including improving brain function and reducing inflammatory conditions, such as arthritis. There is no specific way of cooking mussels, and it is possible to use any of the following preparation techniques: For those who need some ideas, these 28 quick and easy recipe ideas may be worth a look. Men need 11 milligrams of zinc on a daily basis and women require 8 milligrams each day. Mussels are among the most popular seafood varieties, and they offer exceptional nutritional value. In this article, we take a more in-depth look at the nutrition profile and potential benefits of mussels. mussels (cooked) Mussels — Nutrition Facts. They’re also a good source of folate, iron, phosphorus, riboflavin, thiamin, vitamin C, and zinc. Mussel nutrition, glycemic index, calories and serving size. Kerns studied English literature and neurology at UC Davis. Manganese Amount: 5.8 mg Daily Value: 289%. Their nutritional profile comprises of vitamin A, B-vitamins like folate and B12, minerals like phosphorus, zinc and manganese as well as omega-3 fatty acids. If your diet doesn't include zinc-rich foods like mussels, you may be more likely to develop age-related macular degeneration, recurrent infections and neurological problems like attention deficit hyperactivity disorder, or ADHD. Get full nutrition facts and other common serving sizes of Mussels including 1 small and 1 medium. A 3oz (85g) portion of cooked blue mussels contains 20g of protein and only 147 calories. About 18% of the calories in mussels come from carbohydrates (30 calories). Additionally, mussels provide a rare animal-based source of vitamin C, an essential vitamin with antioxidant functions . Nutritional value of mussels. Several of these minerals are under-consumed, and some, including iron, are classed as ‘nutrients of public health concern’ due to the prevalence of inadequate intake (5). Comparison Of Nutritional Values Of Blue Mussel, T … Overall, mussels are tasty, affordable, convenient, and they contribute a wide range of vitamins and minerals to the human diet. Mussels: Have you ever seen oblong shellfish scattered along the beach, or clinging to rocks or posts by the water? 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