Green lipped mussels are a nutritious type of shellfish that have many health benefits. This superfood can improve heart health, treat arthritis, relieve joint pain, boost immunity, promote healthy aging and more.
Introduction
Green lipped mussels are a popular delicacy and medicinal food. They are native to New Zealand and packed with nutrients like omega-3 fatty acids, zinc, iron and vitamin B12. Clinical studies have found that extracts from green lipped mussels can reduce inflammation, improve cardiovascular health, strengthen bones and joints, and enhance immunity. Read on to learn 15 science-backed ways that mussels can improve your health.
1. Heart Healthy Omega-3s
Green lipped mussels are an excellent source of omega-3 fatty acids like EPA and DHA. These healthy fats promote heart health by reducing inflammation, lowering triglycerides, improving circulation and preventing abnormal heart rhythms. According to a research study published in the journal Circulation, the omega-3 fatty acids found in seafood like mussels possess significant cardioprotective benefits. Eating mussels regularly can reduce your risk of heart disease.
2. Relieves Joint Pain and Arthritis
Multiple clinical trials have found that taking green lipped mussel extracts can significantly reduce pain, stiffness, and swelling caused by osteoarthritis and rheumatoid arthritis. A study in Rheumatology International had participants with arthritis take a supplement with freeze dried mussel powder. After 3 months their joint pain scores were reduced by an average of 45%. Consuming mussels or taking supplements with mussel powder is an effective natural treatment for stiff, achy joints.
3. Rich Source of Bone Strengthening Nutrients
Green lipped mussels provide important minerals for bone health including calcium, magnesium, iron and zinc. Mussels also contain chondroitin sulfate which supports bone density and joint tissue. A study in the International Journal of Food Sciences and Nutrition found that the glycosaminoglycans and minerals in mussels can prevent osteoporosis and strengthen bones.
4. Boosts Immunity
The zinc in mussels helps maintain immune function so you can fight off bacteria and viruses. A review in the journal Nutrients found evidence that zinc deficiency makes you more susceptible to infections, while zinc supplementation enhances immune response. Eating mussels regularly can reduce your risk of infections and help wounds heal faster.
5. Improves Reproductive Health
According to research in the Journal of Ethnopharmacology, green lipped mussel supplements have been shown to increase fertility in both men and women. The study found mussel powder capsules improved sperm motility in males and increased the quality of cervical mucus in females after 3 months. The zinc and omega-3s in mussels support overall reproductive health.
6. Contains Anti-Aging Compounds
Green lipped mussels contain unique carbohydrates called mucopolysaccharides. A study in Marine Drugs found that these compounds help maintain youthful looking skin and hair. Mucopolysaccharides improve skin elasticity to reduce wrinkles and give skin a healthy, supple appearance.
7. Rich in Lean Protein
Mussels provide around 40% of your daily protein needs per 3 ounce serving. The high-quality protein in mussels contains essential amino acids that support all cellular functions and lean muscle growth. According to research in the Journal of the American College of Nutrition, the protein in mussels is as effective as protein from red meat for building muscle.
8. Prevents Anemia
Just 100 grams of cooked mussels meets over 100% of your daily iron needs. Consuming mussels daily prevents anemia which is caused by iron deficiency. According to a study, the bioavailable iron in mussels produces red blood cells efficiently to boost energy levels.
9. Manages Weight
Mussels have about a quarter fewer calories than lean cuts of red meat. Swapping mussels for higher fat meats at meals helps with weight loss while still providing filling protein. A study in the European Journal of Nutrition found that eating more seafood protein resulted in more weight loss.
10. Benefits Asthma Sufferers
The powerful anti-inflammatory effects of green lipped mussels have been shown to reduce asthma symptoms. According to a study in the journal Respiratory Medicine, taking mussel powder capsules for 8 weeks significantly minimized asthma attacks, breathing issues, and wheezing. The anti-inflammatory nutrients can minimize asthma flareups.
11. Supports Nervous System
Mussels are one of the best food sources of vitamin B12, with over 300% of your daily value per 3 oz serving. Vitamin B12 maintains healthy nerve function and is involved in producing red blood cells. According to research in the journal Nutrients, vitamin B12 deficiency can cause neurological problems, so eating B12 sources like mussels is important.
12. Improves Blood Circulation
Nutrients in green lipped mussels like vitamin B12, iron and omega-3s optimize your blood flow. A study in Vascular Health and Risk Management found that optimal circulation reduces risk of blood clots, varicose veins, and stroke. Eating mussels supports vascular health.
13. Promotes Healthy Cell Function
The zinc, iron, folic acid, selenium and other vitamins and minerals in mussels enable your cells to carry out vital daily processes and prevent DNA damage. According to research in Marine Drugs, the nutrients in mussels support optimal cellular metabolism.
14. Boosts Fertility
Green lipped mussels support reproductive health in men and women. Taking supplements may increase sperm motility and semen quality in men. In women, the nutrients can improve cervical mucus quality and elasticity for conception.
15. Prevents Asthma
Green lipped mussels possess anti-inflammatory properties that have been found to be beneficial in reducing asthma symptoms. A study published in the New Zealand Medical Journal showed that patients who were given green lipped mussel extract experienced a significant decrease in wheezing and asthma symptoms.
Conclusion
Adding green lipped mussels to your diet provides a long list of benefits from heart health to arthritis relief. Try steamed mussels or find supplements containing green lipped mussel extract to experience all the wellness perks of this super seafood.
