Shellfish can also contribute to a healthy, balanced diet. Shellfish species like mussels, clams, scallops, shrimp, oysters, lobster and abalone are low in calories and saturated fats, are also excellent sources of protein and contain omega-3 fatty acids. Like fish, shellfish contribute to health by providing essential minerals and vitamins such as iron, zinc and copper and vitamin B 12.
An Excellent Source of High Quality Protein
Like all Canadian aquaculture products, farmed shellfish are an excellent source of high quality protein. They also have more Omega-3 fatty acids than chicken, pork or beef. While salmon and other fatty fish are the richest sources of Omega-3’s, eating shellfish can help make sure you get your recommended daily intake of these important fats.
A Natural Source of Other Beneficial Nutrients
Iron
Shellfish are a rich source of iron – which is essential for proper functioning of red blood cells. For example: in 100 grams of clams, there’s enough iron to meet the recommended daily intake for men and women.
Zinc
Shellfish – especially oysters – are also an excellent source of zinc. Zinc is a proven immunity booster and may therefore help prevent colds and flu. Optimal zinc intake also promotes growth, mental alertness and aids in proper brain function. According to the American Journal of Clinical Nutrition, most people only get about one half of the recommended daily intake for zinc (15 mg. for adults). And just ONE oyster provides close to your entire daily requirement!
Vitamin B12
Besides being a great source of dietary minerals, shellfish are also a rich source of Vitamin B12 – which is essential for maintaining nerve fibers and making red blood cells. A 100 gram serving of clams, oysters or mussels provides more than the recommended daily intake of B12.
Low in Cholesterol
In the past, shellfish were excluded from low-cholesterol diets because they were believed to be high in cholesterol. New measuring techniques indicate that cholesterol levels of many shellfish are much lower than was previously thought. In fact molluscs — such as clams, oysters, scallops and mussels — were found to have a large amount of sterols, which have similar chemical structure to cholesterol. These sterols appear to have a beneficial effect because they inhibit the absorption of cholesterol eaten at the same meal.
For more detailed information on shellfish nutrition please read The Nutritional Value of Shellfish by Professor Faye M. Dong of the University of Washington.