• Screenshot_3.png - 979.39 KB
  • IMG_8984-Copy1.jpg - 232.79 KB
  • food.JPG - 276.29 KB

English Category

MUSSELS HEALTH BENEFITS AND NUTRITION FACTS

Posted in SEA FOOD AND SEA VEGETABLES HEALTH BENEFITS AND MINERALS

HEALTH BENEFITS:

Nutrient-Rich

Mussels are a rich source of many essential vitamins and minerals, such as the B vitamins, vitamin C, folate, iron, phosphorus, manganese, selenium and zinc. They outshine most other foods when it comes to their vitamin B-12, selenium and manganese content. A 3 ounce portion of moist-heat cooked blue mussels provides 20.4 micrograms of vitamin B-12, meeting 340 percent of the recommended daily value for this nutrient, according to NutrientFacts.com. Vitamin B-12 is essential for a healthy nervous system, the formation of red blood cells and proper growth and development. The same amount meets 108 percent of the DV for selenium and 288 percent for manganese. Selenium is important for immune system function and supports the thyroid gland, while manganese is involved in bone health and energy metabolism.

Lean Protein

Ounce for ounce, fresh mussel meat, like many varieties of seafood, provides the same amount of high-quality protein as red meat but much less fat, particularly "bad" or saturated fat, and about 50 to 75 percent of the calories of most types of red meat. According to Canadian Cove, 1 pound of mussels in their shells, or a serving of roughly 15, provides the same amount of protein as a 6 ounce steak but only a trace of the saturated fat. Consuming foods rich in high-quality protein, such as mussels, as part of a heart-healthy, high-fiber diet, may offer health benefits such as aiding weight management.

A Healthy Heart

Mussels are low in total and saturated fat but are one of the richest shellfish sources of a type of heart-healthy unsaturated fatty acid known collectively as the omega-3 fatty acids. A 3 ounce serving of blue mussels, cooked in moist heat, provides over 700 milligrams of omega-3 fatty acids. The American Heart Association reports that omega-3 fatty acids, particularly those from fish and shellfish, offer cardioprotective benefits. They decrease the risk of developing abnormal heartbeats as well as triglyceride levels or levels of fat in the bloodstream. Both of these benefits contribute to a reduced risk of heart attack or sudden death from heart disease.

NUTRITION DATA:

Natritive value per 100 grams

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Calories

86 Calories

 

Total Fat

2g

3%

Saturated Fat

0g

2%

Cholesterol

28mg

9%

Sodium

286mg

12%

Total Carbohydrate

4g

1%

Dietary Fiber

0g

0%

Sugars

0g

 

Protein

12g

 

VITAMINS

 

 

Vitamin A

160IU

3%

Vitamin C

8.0mg

13%

Vitamin D

~

~

Vitamin E (Alpha Tocopherol)

0.5mg

3%

Vitamin K

0.1mcg

0%

Thiamin

0.2mg

11%

Riboflavin

0.2mg

12%

Niacin

1.6mg

8%

Vitamin B6

60.1mg

3%

Folate

42.0mcg

10%

Folic Acid

0.0mcg

 

Vitamin B12

1212.0mcg

200%

Pantothenic Acid

0.5mg

5%

Choline

65.0mg

 

Betaine

 

MINERALS

 

 

Calcium

26.0mg

3%

Iron

3.9mg

22%

Magnesium

34.0mg

8%

Phosphorus

197mg

20%

Potassium

320mg

9%

Sodium

286mg

12%

Zinc

1.6mg

11%

Copper

0.1mg

5%

Manganese

3.4mg

170%

Selenium

44.8mcg

64%

Fluoride

~

 

Tamil Category

.