Short answer
Mussels are not bad for you when they are fresh and "in season". In fact, they are a great source of protein, vitamin B12, and iron.
Recommended Alternative
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Mussels are a delicious addition to pastas, chowders, and paella, but are they really a safe shellfish for you to eat? The research would suggest that as long as you know what to look out for--and when in the year to eat them-- they are not only safe, but good for you in that they provide your body with lots of protein, iron, and vitamin B12.
It is often difficult to get vitamin B12 into your diet, but mussels are a fantastic natural source of this vital nutrient. Not only does vitamin B12 help your body effectively use iron, but it aids in mood regulation, turning food into energy, and enabling your nervous system to function properly. Protein is necessary for muscle repair, for providing your body with energy and for helping every cell in your body function normally. Iron supports your immune system and is an essential component of hemoglobin. It combats anemia which in turn fights fatigue and weakness. On top of this, mussels contain vitamin C and A, which strengthen your immune system and protect your eyes and skin; selenium, which supports protein function; and manganese, which regulates blood sugar and blood clotting. Unfortunately, mussels are also high in sodium and cholesterol, so should be avoided or eaten in moderation if you are watching your cholesterol.
In certain areas of the world, along certain coastlines, the red tides cause mussels to become toxic, and consequently should be avoided. This is true, for example, of the west coast of the United States during the warmer months of the year. A rule of thumb that many often go by is to only eat mussels in months that have an R in the name. Of course, this rule works only in the northern hemisphere. It has also long been advised that you should discard any mussel that remains closed after cooking, as it was believed this indicated they were contaminated. However, this has recently been contested with the explanation that the heat of cooking simply may not have loosened the adductor muscles that hold the shell together, as it did the other ones. More research is needed at this point however so you may choose to eat the unopened mussels at your own potential risk.
So long as you know the basic (and low) risks of eating mussels, you can happily include mussels in your diet knowing that they will do you a lot more good than harm.
Possible short-term side effects
- food poisoning (if mussels are not fresh or if they are prepared incorrectly)
Possible long-term side effects
Ingredients to be aware of
Benefits
- strengthens immune system
- regulates mood
- regulates blood sugar
- combats anemia
- supports nervous system
Healthier alternatives
- fin fish (lower in sodium)
Our Wellness Pick
(what is this?)
Crown Prince Smoked Oysters
- Naturally smoked
- Packed in olive oil
- Convenient 3-Oz cans
- 18-can bulk pack
- Rich in nutrients
Learn More!
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Thank you for your feedback!
Written by Lindsay
Published on: 01-23-2016
Last updated: 12-15-2023
Thank you for your feedback!
Written by Lindsay
Published on: 01-23-2016
Last updated: 12-15-2023
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