Mussel

The mussel is a very low-fat food, although it does contain omega-3 fatty acids. This mollusc is a source of proteins and minerals such as selenium, iron, phosphorus, iodine and zinc. Perhaps surprisingly, they are particularly high in iron, containing more of this nutrient than many meats such as pork or beef.

They are also a source of B vitamins, folates and niacin, which promote the proper development of the nervous system.

Nutritional composition: Calories: 60 kcal, Proteins: 10.8 g, Fat: 1.9 g, Water: 87.3 g, Calcium: 80 mg, Iron: 4.5 mg, Iodine: 35 mg, Magnesium: 23 mg, Zinc: 1.8 mg, Sodium: 210 mg, Potassium: 92 mg, Phosphorus: 236 mg, Selenium: 56 mg, Niacin: 3 mg, Folates: 33 mg, Vitamin B12: 8 mg