The Properties of mussels For health are multiple: reduce depression, are anti-inflammatory, improve bone health, fight infections, control blood pressure, strengthen the immune system and others that I will explain later.
Mussels are characterized by belonging to the family of clams and mollusks of salt water and freshwater habitats. They can be eaten cooked, smoked, fried, grilled and steamed and are quite popular in the countries of Europe and the Pacific.
In fact, in the current market mussels are considered one of the most natural and organic foods that exist. In addition, they are high in vitamins, amino acids and minerals, so they are very beneficial to health.
Health benefits of mussels
1- Help repair and growth of tissues
We need to consume proteins daily for many reasons: it helps tissue repair, growth, immune function, produce hormones and enzymes, or Preserve lean muscle mass .
According to the references of dietary intakes published by the US Department of Agriculture, 10% to 35% of calories must come from protein.
One cup of mussels contains almost 18 grams of protein, equivalent to about 30 percent of the daily requirement for an average person of 68 kg.
Fifteen mussels provide the equivalent protein of a fillet of 170 grams of extra lean meat, and like this they are low in sodium, fat and cholesterol and high in protein.
2- They have anti-inflammatory properties
The Omega-3 fatty acids Are essential because of their importance to good health, and are obtained mostly from some foods.
Mussels have more omega-3 fatty acids than any other seafood and much more than any other meat of choice.
A study of the Faculty of Medical Sciences at RMIT University in Australia found that mussels have anti-inflammatory properties because of the large amount of omega-3s they have, so they are currently experimenting with their consumption for medical purposes .
On the other hand, an investigation by Ann InternMed in 1999 concluded that dietary intake of fatty acids modestly reduces the course of coronary atherosclerosis.
Also note that there are inquiries about the possible benefits of omega-3 in the prevention or treatment of a variety of conditions related to brain and the eyes.
3- Helps to treat depression
The b12 vitamin Intervenes in a variety of bodily functions and offers many health benefits. Some psychological or behavioral indexes related to depression Can improve with supplementation of this vitamin.
In one study, Hintikka and colleagues found that higher levels of vitamin B-12 were significantly associated with better outcomes in the treatment of Major depression , Suggesting that vitamin B-12 supplements could be used in antidepressant treatments.
The recommended dose of vitamin B-12 (called cobalamin) is 2.4 micrograms per day, with no upper limit of consumption.
Each 30 grams of cooked mussels provides 6.8 micrograms, which is the equivalent of more than 280% of what is required, being an excellent source of this vitamin.
The toxicity due to the high consumption of B-12 is rare, since the body easily expels the excess of vitamins soluble in water.
4 - Improves health of bones, teeth, cartilage, skin...
One cup of mussels contains 12 micrograms of vitamin C , Which means almost 20% of the daily intake required.
According to the National Institutes of Health (NIH), the body uses it to form the skin, tendons, ligaments and blood vessels.
In addition, vitamin C serves for the repair and maintenance of cartilage, bones and teeth, as well as to heal wounds and heal.
In addition, this vitamin plays a very important role in infection control and is also a powerful antioxidant that can neutralize harmful free radicals.
5- Helps fight infections: and Stimulate the production of white blood cells
According to the Harvard School of Public Health, Vitamin A Does much more than help us to see in the dark.
Stimulates the production and activity of White blood cells , Participates in the restoration of the bones, helps to maintain the health of the Endothelial cells (Those that cover the inner surfaces of the body) and regulates cell growth and division.
The Institute of Medicine recommends a vitamin A intake of 900 micrograms for men and 700 for women. Each serving of one cup of mussels contains 240 units provides 10% of the recommended daily intake for women and 8 % for men.
6- Rich in selenium: prevents infections and antioxidant power
Mussels also offer health benefits because they contain selenium , A nutrient that the body needs to stay healthy.
It is important for reproduction, for the function of the thyroid gland, the production of DNA, to protect the body against damage caused by free radicals and infections.
One cup of mussels outperforms the selenium intake of 55 micrograms required daily. It is prudent not to exceed 400 micrograms of selenium a day.
7- Control the blood pressure
He sodium Is a mineral that the body needs to function properly. The body uses sodium to control the blood pressure And blood volume, as well as for muscles and nerves to function properly.
One cup of mussels contains 429 micrograms of sodium, which means almost 18% of the daily intake required. Sodium has a maximum of daily consumption that needs attention.
8- It is rich in phosphorus
He match Is a mineral that constitutes 1% of the total weight of a person and is the second most abundant mineral in the body. It is present in all cells of the body and its main function is in the formation of bones and teeth.
In addition, it plays an important role in how the body uses carbohydrates and fats, and is necessary for the body to produce proteins that aid in the growth, maintenance and repair of cells and tissues.
One cup of mussels contains almost 30% of the required daily intake of phosphorus.
9- It is rich in potassium
He potassium Is a mineral that the body needs to function normally, because it helps the nerves and muscles communicate, facilitates the entry of nutrients into the cells and the discharge of waste from them.
In addition, a diet rich in potassium helps offset some of the harmful effects of excess sodium on blood pressure. One cup of mussels contains 480 micrograms of potassium, which means almost 14% of the daily intake required.
10- Strengthens the immune system
One cup of mussels contains 2.4 micrograms of zinc , Which means 16% of the daily intake required. Zinc is a nutrient that people need to stay healthy.
It is found in cells throughout the body and helps the immune system fight the invasion of bacteria and viruses. The body also needs zinc to produce proteins and DNA.
During pregnancy, Breastfeeding And childhood, the body needs zinc to grow and develop properly. Zinc also helps heal wounds and is important for the senses of taste and smell.
Now that you know their properties, it's time to try them with some delicious recipes. But first I'll give you some important tips.
6 tips for cooking mussels
- Ask your friends or family where there is a good place to buy mussels. It is very important that you are sure of its origin.
- Try not to choose mussels that are chipped, broken or with damaged shells. Fresh mussels tend to be tightly closed.
- Once the cleaning is done and while you prepare to cook them, you must place them in a container with water-cooled.
- Mussels must be alive at the time of cooking, otherwise they may cause food poisoning.
- When you cook them, always discard those that do not open.
- It is a mistake to wrap them in a plastic bag because they can suffocate. Keep them in a bowl lightly covered with moist paper towels and place them in the bottom of the refrigerator, making sure it is not too cold. This way they can last up to five days, although it is always better to eat them the same day of purchase.
- Do not add salt to the recipes, with the juice provided by the mussels will suffice.
Recipes
Steamed mussels with cider
Ingredients
1 small serving of butter
2 finely sliced shallots (or failing onions)
1 small bunch of thyme
½ kg of small mussels
1 glass of cider (about 150 ml)
2 tablespoons creamed milk (optional)
Bread to serve
Preparation
Step 1: After cleaning the mussels, heat the butter in a pan large enough to fit easily.
Step 2: Add the shallots and thyme and let them cook for a minute until they soften. It gives a heat stroke setting the fire to the maximum, adds the mussels and then pours the cider.
Put the lid on the pan and give it a good shake, then let them cook for 5 or 6 minutes by moving the pan from time to time until all the mussels have been opened. Remember to discard those that do not open.
Step 3: Use a spoon to remove the mussels and place them in deep plates. Bring the remaining juice into the boiling pan and stir it with the fresh cream (if you use it). Pour this sauce over the mussels and serve with pieces of crusty bread.
Mussels with creamy spices
Ingredients
2 kg of mussels
150 ml of White wine dry
2 finely chopped shallots
25 g butter
1 teaspoon wheat flour
1-2 teaspoons curry paste
100 g milk cream
Chopped parsley
Preparation
- Clean well the mussels and put them with the wine in a large saucepan.
- Bring to a boil, cover with high heat and stir the pan for about 3-4 minutes until they open.
- On a large bowl, place the mussels in a colander to collect the cooking juice. Place the liquid in a jug.
- Fry the shallots in the butter until they soften (prevents them from browning). Add the flour, curry paste and cook the mixture for 1 minute. Add the liquid you have stored and season with pepper.
- Add the cream, and simmer until it thickens and is shiny. Divide the mussels into four bowls and pour over the sauce. Disperse the parsley and serve with potatoes or bread.
And finally a classic...
Mussels with marinara sauce
Ingredients
1kg / 2 pounds fresh mussels
2 tablespoons olive oil
1 finely chopped shallot
2 garlic, chopped
150ml of white wine
2 sprigs of thyme
150ml of cream of milk
1 small bunch of chopped parsley (flat leaf)
Crusty bread to serve
Preparation
- Once the mussels are cleaned, heat the olive oil in a heavy skillet with a tight lid. Add the shallot and garlic and cook over medium heat until they soften without becoming browned.
- Add the wine and rise to high temperature. As the wine begins to boil, add the cleaned mussels and the thyme to the pan. Put the fire down.
- Put the lid on the pot and let the mussels cook for 4-5 minutes, lifting the lid from time to time to check that the shells have been opened. Discard remaining mussels.
- Add the cream and cooking for another minute.
- Serve in deep dishes and scatter the chopped parsley over these.
Remember that mussels can be an acquired taste, although it is well worth a try Do you dare to taste them?