Mussels Molluscs with bivalve shells are oval in shape, and can grow up to 20 cm in length. Mussels live in large groups, tightly attached to coastal stones, and feed on plankton.

The average lifespan of these molluscs ranges from six to twelve years, while the Pacific mussels can be up to 30 years old. Female mussels are very fertile - during spawning, they throw up to twenty eggs, and within a day they form viable larvae.

Mussels are a valuable seafood and a gourmet delicacy. They are absolutely immune to habitat and live in large groups, attaching themselves to rocks.

Mussels live in the oceans, especially in the northern waters. This delicacy is adored in all countries, and its annual turnover around the world is about 1.5 million tons. They eat the body of a mollusk, or muscle, which is located between the mother-of-pearl shells of the mussel.

The benefits of mussels lie in their unique composition and a huge amount of substances that are useful to humans in any form. This seafood contains the following elements:

Vitamins PP, A, B2, B1, C, E Unsaturated and saturated fatty acids Ash, water Cholesterol Trace elements Ca, Mg, Na, K, P, S Iron

The nutritional value of one hundred grams of the product is low - within 77 calories. The lion's share is made up of proteins (within 11 g), and fats and carbohydrates in mussels are only 2-3 grams.

The main world suppliers of this gourmet product are Spain, Australia, Chile and Scotland. Many countries such as Japan, Belgium and France are engaged in the industrial cultivation of mussels. In Russia, the main production of seafood is concentrated in Sakhalin.

Mussel harm

Along with shrimp and oysters, mussels play an important role in the ecosystem of the World Ocean, being its natural purifiers and filter feeders. They exist in any environment, not responding to temperature changes or the salinity level of the reservoir.

Mussels accumulate a dangerous poison - saxitoxin, which can cause nerve damage to the body

Tons of water pass through one mollusk, leaving millions of microorganisms on its mother-of-pearl walls and insides, and not always useful ones. This is the harm of mussels. They are accumulators of toxic substances secreted by the simplest microorganisms of the ocean. If the mussels are misused, the concentrated poison, which is called saxitoxin, has a detrimental effect on the body and can cause nerve damage.

Mussels are contraindicated:

In case of severe intolerance to one or several components of the product If an allergy is diagnosed In case of diseases of the circulatory system (blood clotting disorders) In gout

To eliminate the harm of mussels, before sending them for sale, bona fide manufacturers keep them under special conditions. For more than a month they are left in clean running water (then these mollusks completely get rid of toxic components), and only then are they frozen and packaged. Basically, all the shellfish that go to store shelves are in a peeled and boiled form. Such seafood is completely edible.

Freshly caught mussels absolutely cannot be cooked and consumed on your own! Dangerous toxins contained inside the shellfish are not afraid of heat treatment and alkaline compounds! Such mussels will only bring harm, not benefit, and the amount of accumulated poisons in the body of the mollusk can be so colossal that it will provoke intoxication of the whole organism!

The benefits of mussels

First of all, this delicious delicacy is a source of high-quality protein. The main benefit of mussels is to enrich the body with polyunsaturated acids and valuable vitamins, which are found in low concentrations in other foods. They are rich in shellfish and arachidonic acid - a substance due to which normal metabolism in the body takes place.

Eating mussels enriches the body useful vitamins and elements, reduces the risk of cancer and improves potency

Mussel meat has a number of useful properties, including:

Improving the condition of the epidermis, hair, nails Strengthening the body's defenses Removing harmful deposits, toxins and toxic compounds Treatment and prevention of arthritis Protecting the body from dangerous radicals Reducing the risk of oncology Improving the functioning of the circulatory and cardiovascular systems Normalizing digestive functions Strengthening the skeletal system

In addition, mussels occupy an honorable place in the list of popular aphrodisiac foods. The use of this delicacy increases potency, improves sexual functions and ignites passion in men.

Mussels act on a woman's body in a special way. The valuable trace elements that this product is rich in have a beneficial effect on the reproductive system of women and several times increase the chances of a normal pregnancy.

How to cook mussels

For the preparation of a fragrant delicacy, you can find unrefined, live shellfish on sale.

Cooking live mussels in shells should be approached very carefully. And boiled-frozen shellfish are absolutely harmless and ready to eat. Important!

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They need to be prepared with special care and caution, observing a number of simple rules:

Before cooking, all sinks must be placed in cold water, and then with a sharp knife cut off all deposits and protrusions formed during their growth. To completely eliminate the harm of mussels, you need to carefully inspect each of them - the valves must be tightly closed and not have visible damage. The suitability of the molluscs can be checked in this way: when immersed in cold water, the mussels should sink to the bottom of the container and not float. If the shells are damaged or surfaced to the surface 20 minutes after immersion in water, they should be thrown away without regret - the use of mussels in this case is very doubtful. Dishes from these seafood must be prepared on the day of purchase, as the next day they become unusable. Covered and washed mussels must be boiled over high heat. Ready-to-eat shellfish open up and give off a pleasant, rich aroma. If the shells of the molluscs did not open after boiling, they should not be consumed. Shell mussels are used for making soups, individual dishes, salads; they are stewed in wine, fried and grilled. Molluscs are served in shells or meat is extracted from them and added to various dishes.
The most delicious are mussels in the form of a separate dish - this is a delicacy for real gourmets.

Peeled and frozen mussels are even easier to cook. They need to be thawed, rinsed well and dried. Then place in a saucepan, add butter or vegetable oil. In the process of frying, attach chopped onions and simmer for a few minutes. Add spices, garlic, salt to taste.

Shellfish meat goes well with lemon juice, rice, spaghetti, white wine, cheeses, chicken meat and vegetables. But it is best to eat mussels as a separate dish to enjoy the taste and aroma of this exquisite delicacy.

Mussels- This is one of the most common types of sea or river molluscs. Currently, there are a large number of special farms where mussels are grown for further sale.

The appearance of the mussels is distinguished by a dark oval shell (see photo). The color of the shell may vary depending on where it lives. Most often, the mussel shell is purple, brown or greenish.

Gourmets around the world love to eat mussels, which vaguely resemble oysters, but the taste of these two molluscs is significantly different. In addition, oysters have a muscle that holds the valves together, while mussels lack such muscles, which makes it much easier to open the shell. Therefore, the cost of mussels is much lower than the cost of oysters.

Types of mussels

At the moment, there are a large number of different types of mussels, some of which are very difficult to distinguish from each other without opening the shell. But in general, there are three main types of mussels:

black sea, edible, gray mussel.

These types of mussels differ in their habitat, shape and color. So, the Black Sea mussel lives or is grown in the Black Sea. The edible mussel comes from the Atlantic Ocean, and the Gray mussel comes from Japan. These mussels live at a depth of five meters, the maximum depth is twenty meters.

How to choose?

In order to properly and tasty cook mussels, first you need to choose the right one, so as not to buy spoiled goods. To do this, we decided to give you a list of recommendations, using which you can choose the right mussels, so that you can then prepare a tasty and healthy dish.

The first step is to pay attention to the integrity of the mussel shell. It must not be damaged, scratched or cracked. Also, the shell must be closed, since open mussels cannot be stored for a long time. If you do not hear a loud clicking sound when opening the shell, this means that the mussels are probably stale. If you want to buy frozen mussels, then make sure that they do not stick together in the bag or in a box.The color of the clam inside the shell should be white, cream or pink. If you see mussel meat of any other color, this means that the product is stale. Buy mussels should smell only of the sea or iodine, and not other extraneous odors. Be suspicious of mussels that are too heavy. It is possible that there may be sand inside the shell.

There are several varieties of mussels that can be seen on the market: frozen, canned, and fresh. Be very careful with the purchase so as not to spoil the impression of the dish.

How to cook and how to eat mussels?

There are several ways to prepare mussels. First of all, it is necessary to clarify that mussels should be cooked no later than 36 hours after purchase, otherwise they may deteriorate... Before cooking mussels, it is always necessary to open, remove the clam and rinse it thoroughly in water to remove any dirt and sand that may be in it.

Next, boil the mussels in a large saucepan. In order to diversify the taste of ready-made mussels, you can add herbs, spices and salt to boiling water. Add everything to your liking, but don't overdo it. Boil mussels for at least seven minutes if they are fresh, and at least ten minutes if they are frozen.

You can also cook mussels in the sink, but for this you will need to rinse them thoroughly, then put them in boiling water and boil for about ten minutes. After that, you will need to drain the water, boil a new one, add spices, and put the mussels there again. They will be ready when their shells open on their own.

There are many recipes for mussel dishes. You can make paella, salad, soup, mashed potatoes, sauce with them, you can stew them, stir fry or marinate them. In any case, you need to eat mussels along with wine, which will perfectly complement them. amazing taste... In our article you can see a photo of the finished dish to make sure that the mussels look very appetizing!

Benefit and harm

The benefits of mussels are undeniable, since, thanks to their unique composition, you can restore the damaged sectors of the nervous system and provide the body with the necessary energy. Due to the high content of vitamins and trace elements in mussels, they have a beneficial effect on the human immune system, help in the treatment of colds or viral diseases, have a positive effect on blood vessels and the process of hematopoiesis in general.

Also mussels have long been are a powerful aphrodisiac... Regular consumption of mussels increases libido and also increases stress resistance. Also, mussels can act as a dietary product, since their calorie content is quite low.

Mussels can only cause harm if this product is overused. Mussels are beneficial only if used wisely.

Mussel composition

The energetic composition of mussels explains their usefulness to us. These molluscs contain a large amount of vitamins such as A, E, C, D and the group of vitamins B. In addition to them, the mussels include various trace elements: zinc, iron, iodine, potassium and calcium, and many others. Due to such a rich composition, mussels can undoubtedly benefit the human body.

One of delicious delicacies extracted from the depths of the sea. It has such a rich vitamin composition and original taste that even the ancient Greeks used it for food. Modern people, adhering to a healthy lifestyle and diet, have long included mussels in their diet. What are sea mussels, what are their benefits and how to cook them? Let's find out!

Scientific definition

Mussels are marine molluscs belonging to the Mytilius family, a class of bivalves. In total, 6 varieties of these organisms are known, among which there are edible species. Mussels live in all the seas of the Atlantic, Pacific and Indian oceans. Their habitat is the intertidal zone (tidal), where sandy or stony soils prevail. At low tide, the mollusks, thrown ashore, are attached to small stones in groups, thereby reducing overheating. Indeed, in summer, water evaporation from a large number of mussel shells occurs faster than from the surface of the shells of a small colony.

Distinctive features: size and structure of mussels

Mussels are mollusks with an elongated wedge-like shape, their average size ranges from 3 to 7 cm. The shell of mussels is usually dark greenish or brown in color, the inner surface is covered with a mother-of-pearl layer. The structure of the mussels resembles the structure of a scallop: they also have a bivalve shape, that is, the inside of the mussels is in two halves of one shell, which opens and closes during high and low tides. Thanks to this structure, mussels manage to survive on the shore until the next tide, because when they are thrown by a wave onto stones, the shell valves close tightly, thereby preserving a sufficient supply of water in the inner mantle cavity for several days.

Biological purpose

Recently, numerous discussions have flared up on the benefits and harms of mussels. The fact is that mussels are natural ocean cleaners, in other words, they are a filter. In a day, one mussel is able to pass about 90 liters of seawater through itself, trapping any biomass (plankton and detritus) inside. It is because of the sestonophagic way of food that some consider the mussel harmful to the human body, however, scientific studies have proved the opposite: the zoo- and phytoplankton eaten in food is processed in finely lattice gills, and then completely absorbed by the mussels (that is, no bacteria sit in mantle cavity of mussels).

Mussels can often be confused with scallops, because they are both very similar in appearance and lead approximately the same lifestyle. The scallop and mussel shell is a natural purifier of the oceans. This fact served as the impetus for the fact that these mollusks began to be grown artificially for the purification and filtration of sea waters.

Composition and useful properties

The beneficial properties of mussels are due to the fact that they contain a number of useful trace elements and minerals:

Magnesium (Mg) - participates in important life processes: absorption of glucose, energy production, building of bone tissue. Potassium (K) - is responsible for the proper functioning of the cardiovascular system and muscle tissue, regulates blood pressure and participates in the elimination of toxins from the intestine. Calcium (Ca) - participates in the formation of bone tissue (teeth, skeleton), its lack leads to osteoporosis (fragility of bones) Vitamin A - is responsible for the functioning of the immune system, participates in skin regeneration, its amount depends on how effectively the body will fight with infection and viruses. Vitamin B groups (B3, B5, B6) are indispensable in the processes of production, distribution and transfer of energy, participate in the formation of the visual system. It has been proven that a lack of these elements leads to emotional disorders (sudden mood swings, fatigue, frequent stress due to little things). Vitamin E - participates in the metabolism, improves the metabolic process, the elasticity of the skin depends on its amount in the body, which means, that with a lack of vitamin E, the aging process is accelerated.

The similarities between scallops and mussels are that in many ways they have a similar chemical composition. Although from a scientific point of view, they have many differences (for example, mussels lead an almost immobile lifestyle, and scallops can move due to an impulsive manner of movement).

Preparing mussels for use

Mussel meat is dietary product containing only 50 kcal per 100 g of product, so this delicacy is not contraindicated even for those who have problems with excess weight. The main constituent is phosphatide-rich protein and healthy fat, which has a beneficial effect on the visual system. So how to peel mussels and cook them at home?

There are several ways to cook mussels: frying directly over an open fire, boiling in a saucepan, or adding them raw to salads. In any case, you need to clean them from the sink. The best way to do this is as follows: first, you should select the unspoiled mussels and soak them in a container with running water to get rid of sand and small debris. After 20 minutes, you can start the process of cleaning the mussels: under running water, using a brush, we clean the surface of the shells, and then gently pull the “beard” (this is the accumulation of fibers that attach the mussels to the pebbles).

Mussel recipes

Mussel meat has a delicate taste, which, combined with the right sauce, will impress even the most pampered gourmet. Mussels are gaining more and more popularity every day, and in each country they are prepared in its own way. Here are the most best recipes dishes with mussel meat from world-class chefs!

To prepare fried mussels, you will need 200 g of clams, 1 medium-sized onion, sl. oil - 70 g, herbs, cardamom and a little spices (black pepper or Italian herbs).
Step 1. Prepare the mussels, remove the shells. Dice the onion and add the cardamom.

Step 2. Put in a preheated pan butter, wait until it melts and then add the mussel meat and prepared onion. Fry over medium heat for no more than 7 minutes. Season with salt and pepper.

Step 3. Sprinkle the finished dish with herbs and serve hot.

Such an appetizer combined with lemon juice or wine sauce will become a real decoration of any table!

Mussels are by far one of the most popular delicacies. They have long been eaten to saturate the body with missing elements. Mussels fell in love with many for low calorie content, easy digestibility and original taste... They are able to replace meat and are suitable for all categories of people.

Composition and nutritional value of mussels

Mussel belongs to the family of molluscs; a live mollusk is hiding in a bivalve shell. People consume exclusively the edible part (mantle and clam muscle) for food.

Interestingly, mussels are practically free of carbohydrates and fats. Meat is solid protein and amino acids. In view of these features, mussels are eaten by people who go in for sports and who want to lose weight.

Dietary qualities do not negate the fact that mussels have a lot of mineral elements, vitamins, dietary fiber. The composition concentrates magnesium, sodium, calcium, iodine, phosphorus, iron. Mussels are not deprived of cobalt and boron, which are required by humans for the proper functioning of all organs and systems.

There are many vitamins in the delicacy, but retinol, ascorbic acid, tocopherol, B-group vitamins (pyridoxine, thiamine, folic and pantothenic acids, niacin, thiamine, riboflavin and others) occupy a special place.

Mussels are loaded with glycogen, which controls blood sugar levels. This animal starch helps people with diabetes live fulfilling lives.

In addition, mussels contain polyunsaturated fatty acids Omega 3 and 6. They are necessary for the immune system and hematopoiesis processes.

Mussels gained their popularity due to their low calorie content, which is only 76 Kcal. per serving with a volume of 100 gr. The molluscs taste like rabbit and chicken meat.

The benefits of mussels

1. Valuable qualities are mainly manifested in dietetics. However, no one forbids consuming a delicacy in everyday life. After two weeks of systematic use, the hair looks noticeably healthier, brittle nails disappear.
2. Mussels are an excellent source of calcium. Protein protects bones from fragility, prevents arthritis and relieves existing joint pain. Naturally, these qualities are effective only in combination with medicines. Shellfish meat maintains the effect of the latter.
3. Potassium and magnesium are responsible for the production of red blood cells, increase blood flow, remove cholesterol in the form of plaques from the cavity of the blood channels. Due to these properties, mussels should be included in the diet for people who are at risk of developing heart pathologies and atherosclerosis.
4. Due to the incoming antioxidants, the body is cleansed and rejuvenated. Mussels massively remove toxic compounds, radionuclides, salts. They also fight old feces, prevent food fermentation in the intestines.
5. In the composition of mussels, substances are noticed that are often introduced into medicines for cancer. Molluscs prevent the development of malignant tumors by blocking the flow of blood and oxygen to cancer cells.
6. The positive qualities of mussels are known as an aphrodisiac. So, the composition increases potency, enhances sex drive, controls reproductive activity.
7. Mussels are responsible for the strength of teeth, nails, hair. They improve skin condition by maintaining moisture balance. In general, mollusks tone the body, as they say, on all fronts. Apathy, fatigue, irritability disappear.
8. It is useful for the fair sex to know that eating mussels will save you from pain during the menstrual cycle. In addition, the delicacy will raise hemoglobin by replenishing the missing iron in the blood.
9. Molluscs are famous for their ability to increase all metabolic processes, which is why they are actively used for weight loss. When ingested, the product is rapidly absorbed and absorbed into the walls of the esophagus.

Mussels are included in the daily diet of people who are obese, want to lose weight, or simply keep the body in good shape. Today there are two main shellfish-based diets - "Mono" and "Mediterranean".

Mono diet

1. This method of losing weight involves eating protein products obtained from the depths of the sea. A protein diet provides a dramatic weight loss, therefore it is considered tough.
2. The technique of such a plan cannot be adhered to for more than 4 days, otherwise you will heavily load the kidneys. It is recommended to go on such a diet for those who are already pumped up and want to burn fat.
3. To start losing weight, create a menu of 5 meals. Don't count calories, you don't have to. Pair mussels with others sea ​​cocktails... Stew, boil, steam food, supplement with vegetables.
4. Do not eat too large portions. It is better to eat more often, but little by little. In between meals, use kefir, freshly squeezed juices or fruits.

Mediterranean diet

1. The technique is designed for 1400 Kcal. per day. The diet must be composed of 5 meals, 2 of which are seafood (in particular mussels).
2. Allowed to eat pasta from hard varieties wheat, sprouted rice and wheat, buckwheat... Also, mussels must be combined with fresh vegetables.
3. Salads with boiled mussels are dressed with olive oil and apple cider vinegar... Be sure to eat low-fat cheeses, drink and eat milk and eggs every day.
4. With all this, it is important to eliminate red meat from the diet completely. It is replaced by fish or shellfish. Mussels do not have to be eaten daily, 3-4 times a week is enough. Weight loss continues until the result is achieved.

The benefits and harms of mussels during pregnancy

1. Mussels are considered the strongest allergen, so if you have an allergic reaction, seafood is contraindicated. It is not recommended to eat mussels during the lactation period.
2. In the absence of contraindications, mussels during gestation will bring tremendous benefits to the body. Seafood has a minimum calorie content and a record percentage of essential micronutrients.
3. Unique enzymes keep the mother healthy and help the fetus develop properly. Mussels are much easier for the body to digest than pork and lamb. Also seafood is more nutritious.
4. Eating mussels regularly will saturate the body with a large amount of protein. The enzyme is essential for the full development of the baby. Chemical composition mussels are many times superior to any animal meat.
5. Polyunsaturated fatty acids help your pregnancy run smoothly. The fair sex will not face a digestive problem when eating mussels.
6. In this case, it is important not to overeat seafood. It contains a large amount of cholesterol. The substance does not have the best effect on the body.
7. Buy a quality product, otherwise you can get poisoned. It is important to cook mussels exclusively over the fire. Thus, the product is safe for the body.

1. High protein levels are invaluable in the diet of athletes. With serious physical exertion, the body is severely depleted and needs protein. It can be replenished with a serving of seafood.
2. Mussels are low in calories and high in nutritional value. In addition, regular consumption of the product can significantly reduce the development of pathologies of the cardiovascular system.
3. Since the product contains a lot of proteins, mussels simply need to be included in the menu of people involved in sports. The delicacy will strengthen bones, accelerate the growth of muscle mass, and give energy and strength. Incoming amino acids will help you recover faster after exercise.

The benefits and harms of mussels for children

1. Mussels are strong allergens, so the product is not recommended for children under 3 years of age. After this age, it is necessary to deliberately consult a pediatrician. Then you can gradually give seafood to your child.
2. In the absence of allergies, the product will be extremely useful for the growing body. As previously described, mussels are rich in quality, highly digestible protein. The enzyme is essential for normal tissue development.
3. In addition, shellfish are rich in calcium and phosphorus, which are also indispensable for a child. Mussels contain the necessary amount of enzymes that will support the child's body throughout the day.

Mussel harm

1. It is forbidden to consume shellfish meat for people who suffer from poor blood clotting. The composition is highly blood thinning.
2. Due to its high nutritional value, the product is in some cases contraindicated for consumption.
3. This is due to the fact that mussels in nature filter seawater and pass a large amount of harmful compounds and impurities through themselves. As a result, chemical compounds are concentrated in shellfish meat.
4. Currently, mussels that go on sale are washed in advance in running water. Thus, their meat becomes completely safe. It is forbidden to immediately consume a freshly caught product. Meat can be toxic.

Undoubtedly, mussels will benefit the body if you eat a quality product. In this case, you should not abuse shellfish. Pay particular attention to your product selection. Check out the contraindications, cook the dish wisely. Make sure you don't have an allergic reaction.

Video: the benefits and harms of mussels

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Mussels".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible part.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	77 kcal	1684 kcal	4.6%	6%	2187 g
Squirrels	11.5 g	76 g	15.1%	19.6%	661 g
Fats	2 g	56 g	3.6%	4.7%	2800 g
Carbohydrates	3.3 g	219 g	1.5%	1.9%	6636 g
Water	82 g	2273 g	3.6%	4.7%	2772 g
Ash	1.6 g	~
Vitamins
Vitamin A, RE	60 mcg	900 mcg	6.7%	8.7%	1500 g
Retinol	0.06 mg	~
Vitamin B1, thiamine	0.1 mg	1.5 mg	6.7%	8.7%	1500 g
Vitamin B2, riboflavin	0.14 mg	1.8 mg	7.8%	10.1%	1286 g
Vitamin B4, choline	65 mg	500 mg	13%	16.9%	769 g
Vitamin B5, pantothenic	0.5 mg	5 mg	10%	13%	1000 g
Vitamin B6, pyridoxine	0.05 mg	2 mg	2.5%	3.2%	4000 g
Vitamin B9, folate	42 μg	400 mcg	10.5%	13.6%	952 g
Vitamin B12, cobalamin	12 mcg	3 μg	400%	519.5%	25 g
Vitamin C, ascorbic	1 mg	90 mg	1.1%	1.4%	9000 g
Vitamin E, alpha tocopherol, TE	0.9 mg	15 mg	6%	7.8%	1667 g
Vitamin K, phylloquinone	0.1 μg	120 mcg	0.1%	0.1%	120,000 g
Vitamin PP, NE	3.7 mg	20 mg	18.5%	24%	541 g
Niacin	1.6 mg	~
Macronutrients
Potassium, K	310 mg	2500 mg	12.4%	16.1%	806 g
Calcium, Ca	50 mg	1000 mg	5%	6.5%	2000 g
Magnesium, Mg	30 mg	400 mg	7.5%	9.7%	1333 g
Sodium, Na	290 mg	1300 mg	22.3%	29%	448 g
Sulfur, S	115 mg	1000 mg	11.5%	14.9%	870 g
Phosphorus, Ph	210 mg	800 mg	26.3%	34.2%	381 g
Trace elements
Iron, Fe	3.2 mg	18 mg	17.8%	23.1%	563 g
Manganese, Mn	3.4 mg	2 mg	170%	220.8%	59 g
Copper, Cu	94 μg	1000 mcg	9.4%	12.2%	1064 g
Selenium, Se	44.8 μg	55 mcg	81.5%	105.8%	123 g
Zinc, Zn	1.6 mg	12 mg	13.3%	17.3%	750 g
Sterols (sterols)
Cholesterol	40 mg	max 300 mg
Saturated fatty acids
Saturated Fatty Acids	0.4 g	max 18.7 g
Monounsaturated fatty acids	0.507 g	min 16.8 g	3%	3.9%
Polyunsaturated fatty acids	0.606 g	from 11.2 to 20.6 g	5.4%	7%
Omega-3 fatty acids	0.518 g	from 0.9 to 3.7 g	57.6%	74.8%
Omega-6 fatty acids	0.088 g	from 4.7 to 16.8 g	1.9%	2.5%

Energy value Mussels is 77 kcal.

Main source: Skurikhin I.M. and other Chemical composition of food products. ...

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application "My Healthy Diet".

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Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods in order to meet the body's needs for vitamins and minerals.

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SHARE OF BZHU IN CALORIES

The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how a product or diet meets the norms of a healthy diet or requirements a certain diet... For example, the US and Russian Ministry of Health recommend that 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins Diet recommends a low carb intake, although other diets focus on low fat intake.

If more energy is consumed than it is supplied, then the body begins to spend its reserves of fat, and body weight decreases.

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USEFUL PROPERTIES OF THE MUSSEL

Mussels rich in vitamins and minerals such as: choline - 13%, vitamin B12 - 400%, vitamin PP - 18.5%, potassium - 12.4%, phosphorus - 26.3%, iron - 17.8%, manganese - 170%, selenium - 81.5%, zinc - 13.3%

Why Mussels are useful

• Choline is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in hematopoiesis. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), hereditary thrombasthenia.
• Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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A complete guide to the most useful products you can see in the appendix - a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamins are usually synthesized by plants rather than animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and are "lost" during cooking or food processing.

Mussels have been a delicacy that people have been consuming for over 800 years. These products contain few calories per 100 grams and fill the human body with useful elements. They can be prepared by baking and frying. Plus, they are smoked, pickled and even eaten naturally!

Is it good to eat mussels while losing weight?

Are you losing weight? Then low-calorie dietary mussels are what you need. What are the advantages of this seafood?

• low calorie content - only about 77 kcal per 100 grams;
• beneficial effect on metabolism;
• the presence of highly digestible proteins (11.5 g), fats (2 g) and carbohydrates (3.3 g), which the body needs so much;
• 100 grams of the product contains 22% of the daily value of iron, 25% of vitamin E and 13% of vitamin C;
• can replace meat (beef, chicken).

With regular use of mussels, you can saturate the body with the components necessary for human health. And it's also a great way to lose weight: including boiled mussels with olive oil and fresh vegetables will increase the rate of calorie burning!

However, the product in question can also harm the body. Experts do not advise using mussels for those people who:

• there are problems with blood clotting;
• revealed kidney disease.

In addition, it is known that molluscs absorb harmful impurities and chemical compounds found in seawater. Microorganisms tend to be deposited on the inner walls of the shells. And if all the trash is not removed from there, the concentrated poison can have a bad effect on the body and cause nerve damage.

To cleanse seafood from toxic deposits, manufacturers keep them in fresh water before being sent to stores.

How many calories are in mussels per 100 grams?

Calorie content of raw sea ​​mussels is 75-80 kcal per 100 grams. This is explained by the fact that most of the seafood is water.

Shellfish can replace eggs, since they contain 2 times more protein. And if you do not like meat, then in order to saturate your body with about the same amount of useful elements that are in a large steak, you need to eat 15 mussels at a time.

1. There are 50 kcal per 100 grams of boiled shellfish. This serving contains 9.1 g of protein, 1.5 g of fat.
2. As for baked mussels, there will be 127 kcal per 100 grams. The amount of useful elements: 8.1 g of protein, 0.4 g of carbohydrates, 10.4 g of fat.
3. The calorie content of mussels in oil is 128 kcal. 100 g of the product contains 18 g of protein, 4 g of fat, 5 g of carbohydrates.

How to clean mussels properly?

It all depends on where you will eat boiled seafood - at home or in a restaurant.

Advice from nutritionist Irina Shilina
Pay attention to the latest weight loss techniques. Suitable for those for whom sports activities are contraindicated.

• If you choose the second option, then the waiter will immediately serve a fork and tweezers. You need to hold it with tweezers, and use the other device to get the meat out of the shell.
• If you were served raw mussels, then you can bring the flap to your mouth and, as if from a cup, begin to suck in the healthy product.

When eating shellfish at home, too, there are no particular difficulties, since boiled mussels after processing will open the shell. Pebbles, grains of sand, fragments of valves and a bunch of algae (beard) will be noticeable in the product. The buyer just needs to remove unnecessary garbage, and separate the meat from the doors.

If you bought a frozen product, then you should adhere to this action plan:

1. Select only tightly sealed shells and place them in a saucepan. After that, fill with water, add a little corn flour. We leave for an hour. In this way, the sand contained in the sinks can be removed.
2. If you notice the antennae, you need to remove them with pliers or a knife, pulling them towards the base of the shell. Next, we clean the shells of the mussels with a stiff brush.
3. We rinse the product and immediately start cooking.

How to clean fresh shellfish yourself? We choose according to the same principle: closed, intact and intact shells. Pour cold water into a saucepan, put the selected shellfish there.

If 30 minutes have passed, then you need to rub the shells with a brush. Set aside peeled foods in clean water. Then you can start cooking.

Helpful hint: when the clams are only slightly open, you should press on them, and if the shells are closed, then you can start cooking. Otherwise, doubts arise about the freshness of the product, it is better not to use it.

Simple mussel recipes

In any case, shellfish are advised not to be exposed to prolonged heat treatment. If you don't follow this advice, you will end up with tough and not very tasty meat. We bring to your attention three simple recipes from mussels for effective weight loss.

Boiled mussels with sauce

We need:

• unpeeled mussels - 1 kg;
• lemon, peppercorns, bay leaf;
• cream 10-33% - 500 grams;
• Parmesan cheese - 100 grams;
• egg yolk- 2 pieces;
• garlic - 1 clove;
• basil.

Step by step recipe cooking this dish:

1. Pour water into a saucepan, put on fire, add a couple of bay leaves (to taste), 10 peppercorns.
2. After 3-5 minutes after boiling, dip the shellfish into the liquid, cook for the same time.
3. As soon as you notice that the seafood has begun to open up, you need to get it out of the water. If they have not opened up, they cannot be eaten.
4. You just have to separate the clam from the shell, put it on a baking sheet.
5. For the sauce, you will need to grate cheese, chop the garlic and basil, add boiled chopped yolk. Pour the sauce over each bite.
6. Bake in the oven at 200 degrees for 10 minutes. The dish is ready!

Pickled mussels with onions

Ingredients for cooking:

• mussels in shells - 400 g;
• chopped shallots - ¼ cup;
• Red vinegar- 2 tablespoons;
• sauce;
• balsamic vinegar - ½ teaspoon;
• salt, black pepper to taste.

Simple Steps for Cooking Clams:

1. Place the unpeeled oysters in a bowl of ice.
2. Cover with a lid before cooking.
3. Chop the onion, add vinegar, sauce, balsamic vinegar and the rest of the seasonings, whisk this mixture.
4. Add this brine to seafood and place in a cold room. The dish will be ready in a day!

Mussels in white wine with garlic

To cook delicious dinner, you will need the following products:

Mussels have a rich vitamin and mineral composition, including the product is enriched with vitamins A, B1, B2, C, E, PP, minerals calcium, potassium, phosphorus, sodium, magnesium, iron.

The calorie content of mussels in oil per 100 grams (for example, products with spices from the manufacturer Baltic Coast) 128 kcal. 100 g of product:

• 18 g protein;
• 4 g fat;
• 5 g of carbohydrates.

Mussels in oil have a lot of contraindications. Their use should be abandoned in case of pancreatitis, cholecystitis, exacerbation of diseases of the stomach, intestines, allergic reactions to seafood and oil.

Calorie content of boiled mussels per 100 grams

The calorie content of boiled mussels per 100 grams is 50 kcal. Per 100 gram serving:

• 9.1 g protein;
• 0 g carbohydrates;
• 1.5 g fat.

Boiled mussels retain vitamins A, C, E, B, minerals copper, selenium, calcium, potassium, manganese, magnesium, phosphorus. Boiled seafood is considered the best option cooking mussels. In such dishes, the minimum amount of fat and carbohydrates remains.

Calorie content of baked mussels per 100 grams

The calorie content of baked mussels per 100 grams is 127 kcal. In 100 g of a dish:

• 8.1 g protein;
• 0.4 g carbohydrates;
• 10.4 g fat.

To prepare baked mussels, you must:

• mix 150 g of grated Russian cheese with 100 g of mayonnaise;
• divide 16 mussels into 2 parts;
• lay out cheese filling on halves of mussels;
• bake seafood for 15 - 20 minutes at 180 degrees.

Calorie content of fried mussels per 100 grams

The calorie content of fried mussels per 100 grams is 59.1 kcal. In 100 g of fried seafood:

• 0 g carbohydrates;
• 1.62 g fat;
• 11.1 grams of protein.

Fried mussels contain vitamins of group B, A, E, C, minerals magnesium, phosphorus, selenium, manganese, calcium, zinc, potassium, copper, sodium.

Calorie content of pickled mussels per 100 grams

The calorie content of pickled mussels per 100 grams is 67 kcal. 100 g of snacks:

• 7 g protein;
• 1.1 g fat;
• 7.2 g of carbohydrates.

Pickled mussels are saturated with zinc, iodine, copper, cobalt, manganese, vitamins A, E, B, PP.

The benefits of mussels

The following benefits of mussels are known:

• due to its low calorie content, the product is suitable for inclusion in the diet during diet and weight loss;
• mussels contain a minimum amount of fat and do not contain cholesterol, therefore, they are indicated for people who have problems with the vascular system;

• proven property of mussels to accelerate metabolism;
• seafood is useful for preventing arthritis;
• mussels have a beneficial effect on blood composition;
• mineral substances of the product are necessary for the health of the skeletal system, teeth, nails;
• mussels increase libido;
• product zinc improves male potency.

Mussel harm

Mussels are contraindicated in case of impaired blood clotting. This is due to the blood thinning property of the product.

If mussels are grown in highly polluted waters, then their use can lead to serious food intoxication. Molluscs are natural water purifiers, so they let all the harmful impurities in the liquid pass through themselves.

The mussels offered for sale are washed with running water. It is strictly forbidden to eat only caught shellfish, as their meat may contain toxic substances.

When buying mussels, pay attention that they do not have an unpleasant odor. In addition, the shells must be closed.

A contraindication to the inclusion of mussels in the diet is renal disease. Seafood can aggravate them.