Mussels may look like slimy little aliens. But if you get past their looks, they can be a delicious and nutritious treat. Deepika Pradeep, a resident of Kozhikode, Kerala has sampled a variety of them. Along the Malabar coast, seafood is readily available, and prawns, crabs, and fish accompany mussels as regular staples in her diet.
“Unlike bones in the fish, mussels contain only flesh that enhances the taste. It can either be steamed, fried, or added to the gravy,” says the 29-year-old.
Pradeep says that her family loves mussels for their taste and nutritional content. “Our nutritionist too recommends this seafood because of its availability and its rich protein content (100gm of mussels contain 12.6 to 24gm of protein).
It is a type of seafood with meat inside a hard shell that is black, brown, or green. Found in both freshwater and seawater, they are popular among coastal populations as a primary food source.
Nutritional benefits
Falguni Patil, founder and certified nutritionist at Olive Nutrition from Bengaluru, Karnataka, says, “Mussels are rich in proteins, vitamin B12 and minerals like zinc, calcium, selenium, and iron. These vitamins and minerals aid in producing healthy red blood cells. The iron content present in mussels helps in the management of iron deficiency anemia.”
A study published in 2012 shows that green-lipped mussels help in the management of knee pain and stiffness in people with osteoarthritis.
Improves immunity
Patil adds that mussels have a high nutritional value and are an excellent source of folic acid (vitamin B9), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). EPA and DHA are referred to as long-chain omega-3 polyunsaturated fatty acids (PUFA) that reduce inflammation by strengthening the immune system and improves brain function.
A study published by European Respiratory Journal shows that lipid extracts obtained from green-lipped mussels help in the management of asthma as well.
Heart-healthy diet
“The omega 3 PUFA content helps in lowering blood pressure in people with hypertension. In addition, it reduces the formation of bad cholesterol thereby preventing the risk of cardiac conditions,” says Patil.
According to the American Heart Association, blue mussels contain 900mg/113g of EPA and DHA, and consuming non-fried seafood once or twice a week lowers the risk of coronary heart disease and ischemic stroke. It also improves the blood flow to the heart.
Furthermore, the association recommends the consumption of two servings per week (one serving is about 450g), given that mussels are high in protein, vitamin D, vitamin B12, and long-chain omega 3 PUFA.
Weight management
“Mussels have less calories and are rich in nutrients. Hence it can be included in the diet of those looking to shed a few kilos,” adds Patil. Steamed mussels with seasonings provide a variety of essential nutrients while being low in calories.
How should mussels be consumed?
Suman Singh, an assistant professor and chef at Servo Hospitality School from Dehradun, Uttarakhand, says, “Mussels should be cleaned well with water before cooking to remove seaweed and fungus. It appears black and shiny after cleaning.”
The shells open upon steaming. It is better to discard those that do not open as they are unhealthy, says Singh.
Moreover, some people may dislike the salty taste of the mussels obtained from seawater.
“Bacterial contamination is moderately high in mussels. The trick is to cook them immediately after cleaning,” adds Singh.
Risks associated with the intake of mussels
They should be harvested from clean waters. If conditions like well-oxygenated water, moderate level of salinity, and consistent water temperature are not maintained, there is a high chance of shellfish poisoning.
Those allergic to seafoods should avoid mussels. Experts say that it may cause gastrointestinal problems like stomach discomfort, abdominal pain, and loose stools. Some people may develop bumps or rashes on their skin.
“In case of gastrointestinal disturbances, the individual should consult their doctor immediately. If not, it can worsen the condition. Hence they should be fresh and well-cooked for consumption,” adds Patil.
Pregnant women are advised against eating mussels and other shellfish.
Mercury toxicity
In the aquatic environment, mussels are known to have a higher capacity for collecting pollutants than other marine creatures. However, a 2022 study shows that mussels contain high amounts of essential amino acids that are easily digestible. It concludes that mussels are safe to eat and have the least amount of heavy metal contamination.
“However, overconsumption (more than three servings a week) of mussels should be avoided as it contains mercury which leads to systemic toxicity,” adds Patil.
