The Food Coach

Healthy Food Database - Mussels

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Most mussels today are farmed. The most common mussels are the blue mussel and the greenlip mussel. Mussels have a crescent shape and a thick shell. Blue mussels are often purple-black in colour, but can also be brown or grey depending where they were grown.

Note about amines: Fresh seafood has low amine levels, but when older than two days the amine content rises to moderate, and any fish that has been frozen has high levels.
Category: Seafood - Mollusc
In Season: all year
To Buy: Fresh mussels must always be purchased live to ensure freshness. There are approximately 25 mussels to a kilo. Avoid any with damaged shells.
To Store: Mussels are best stored out of water and in the refrigerator.  Store for up to three days.  NEVER risk eating mussels if you suspect they might be off.
Tips & Tricks: When eating mussels throw out any that have not opened during cooking.

Nutrition (Per serve):

Weight (grams): 105
Carbohydrates, g: 4.7
Fat (g): 1.8
Monosaturated Fat , g: 0.3
Niacin (B3):
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions.

Excess accumulation may play a role in development of heart disease.
Zinc: Antioxidant and immune boosting, zinc fights infection and plays a role in wound healing. It is essential for growth and health of reproductive organs, especially the prostate. Needed for healthy hair, skin and nails. Also necessary for bone formation.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Sodium: Helps to maintain water levels in the body and is involved in secretion of gastric juices and nutrient transport. High amounts of sodium may lead to water retention and high blood pressure if it is not adequately excreted.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount
Energy (kJ): 348
Protein (g): 11.9
Saturated Fat, g : 0.5
Vitamin B2: Aids in the metabolism of fats, protein and carbohydrate. Also involved in maintaining mucous membranes and body tissues, good vision and health of skin.
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Large doses can cause diaorrhea or gas.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a


Cooking Tips: Scrub thoroughly under running water and remove the beard (fibrous hair-like thread) that is attached. Mussels are cooked once their shells are opened.  Steam, poach, grill, bake or barbecue. Avoid using too much liquid, allowing the mussels to cook in their own juices and retain their natural flavour.

Benefits the Following Health Conditions:*

Immune Deficiencies
Low Libido
Prostate Problems
Chronic Fatigue Syndrome
Low Energy

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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