Nutritionist Reveals Why You Should Eat More Mussels for Iron & B12

Nutritional expert Pablo Ojeda is challenging conventional dietary wisdom with his advocacy for mussels, a frequently overlooked seafood, as a highly nutritious and sustainable food source. Ojeda highlights the mussel’s impressive nutritional profile, asserting that 100 grams provide as much Vitamin B12 as eight beef steaks, yet remains largely underutilized.

According to Ojeda, mussels are a rich source of readily absorbable iron, surpassing even lentils in quantity and bioavailability. They also offer high-quality protein, natural Omega-3 fatty acids and are entirely free of mercury. “It’s cheap, accessible, and Spanish,” Ojeda stated, emphasizing the affordability and local availability of the shellfish.

The benefits of mussels align with assessments from the Official College of Dietitians-Nutritionists of the Valencian Community (CODiNuCoVa), who describe them as a “proximity and seasonal food” packed with Vitamin B12, phosphorus, manganese, selenium, and iron, alongside beneficial Omega-3 content. CODiNuCoVa stresses the importance of freshness, advising consumers to ensure shells are tightly closed.

Fitness trainer Mariola Corega also points to the iron content of mussels as a combatant against chronic fatigue, a common issue, particularly among women. She further positions mussels alongside other healthy appetizers like Iberian ham, pickles, nuts, vinegar-marinated anchovies, shrimp, and seafood salads as preferable alternatives to fried and salty snacks.

Ojeda’s assessment extends to the sustainability of mussels, noting their significantly lower mercury levels compared to salmon and their environmentally friendly cultivation. A single cup of mussels contains 2.4 micrograms of zinc, a nutrient crucial for immune system function, wound healing, and healthy growth and development during pregnancy, lactation, and childhood, according to T Cuida Nutricion.

Mussels are also a source of Vitamin C, essential for cartilage, bone, and tooth maintenance, and a potent antioxidant. Ojeda’s recommendations reach as part of a broader effort to identify foods that minimize inflammation and support overall health during the holiday season, a period often associated with overindulgence and weight gain.