Health and Nutrition

In addition to being extremely tasty, mussels are wonderfully nutritious - rich in protein, minerals and heart-and-brain-healthy omega 3 fatty acids, yet low in fat and cholesterol.

Mussels contain more polyunsaturated omega 3 fatty acids than any other shellfish, and more than many fish. For example, an 85g portion of mussels typically contains 0.7g of omega 3, comparing favourably with haddock at 0.2g, and shrimp at 0.3g.

Shellfish in general are also excellent sources of the fat-soluble vitamins A and D, and can provide significant quantities of some B vitamins. Also, their level of iron is similar to that found in red meat, and mussels are replete with important minerals such as magnesium, copper, selenium and zinc.

The claim that eating seafood is good for the brain was for years dismissed as mere mythology. But during the past few years, scientists have proved the fatty acids in certain types of seafood do indeed help the development and functioning of the brain. Dr Alex Richardson, a senior research fellow at Oxford University, has found that the higher the concentration of omega 3 in the blood, the better one’s concentration becomes.

Mussels - A Rich Source of Omega 3

Professor John Stein of the Oxford University Laboratory of Physiology, is a leading light in the research of the beneficial effects of omega 3 fatty acids on dyslexia, dyspraxia and ADHD (Attention Deficit Hyperactivity Disorder) in children. He is also a co-founder of the Dyslexia Research Trust at Oxford University, and the brother of top seafood chef Rick Stein. We talk to him about mussels, omega 3 and health.

IoS: Is it true that mussels have a high content of health-giving omega 3 fatty acids?

JS: Yes. On average they contain 0.7g of omega 3 per typical 3oz portion. That compares very favourably with, say, shrimps which have half that amount, and non-oily fish such as haddock and cod, which often have as little as 0.2g. Mussels are certainly as good as the very best oily fish (mackerel, for instance) in terms of omega 3 content. But what's of additional importance is the fact that - for children in particular - mussels are a more agreeable seafood, and are therefore arguably the best natural dietary source of omega 3.

IoS: Is it as beneficial to take omega 3 in supplement form as it is through natural dietary sources such as mussels?

JS: Absolutely not. Apart from the fact that taking your omega 3 from a food source such as mussels is enjoyable, the natural source comes with various other nutrients, and vitamins and minerals that can help the body assimilate the fatty acids.

IoS: Does your research suggest that omega 3 may actually represent a cure for disorders such as dyslexia?

JS: A 'cure' suggests that dyslexia is a disease, which it isn't; rather it is a different 'wiring' of the brain - so to speak. But yes, while there isn't yet any firm proof that a high-omega 3 diet can significantly improve many of these learning and behavioural disorders in children, there is significant evidence that it can. Our recent Durham trial - a double-blind placebo-controlled study, showed very clearly that omega 3 helped cases of dyspraxia. And after three months of treatment in parallel groups, children who received the fatty acid supplement showed significantly better progress in both reading and spelling than those who received the placebo. Similarly, active treatment was associated with highly significant reductions in ADHD-related symptoms according to teacher ratings of the children's behaviour.

IoS: If omega 3 can significantly improve a dyslexic, would you expect them to regress if they moved to a low-omega 3 diet?

JS: Yes, I would very much expect that.

IoS: Have there been any other placebo- controlled trials of omega 3 on children with behavioural disorders?

JS: I am aware of another placebo-controlled trial carried out in the past few years, which was prematurely aborted because the subjects on omega 3 showed such great improvement that to continue the study was deemed unfair on the placebo subjects, and for that reason, unethical.

Professor Stein's team needs more funding to prove these findings. If you would like to help John and his colleagues further their important work, please make a donation at www.dyslexic.org.uk/donate.htm.