The Case For Eating Mussels….
Mussels and Micros…
Full disclosure I was pretty much vegan before coming to NZ 8 years ago..
Since then I've adopted a highly plant based omnivorous diet, I feel much healthier than I did eating only plants.
One of the reasons I think i feel better eating seafood especially, is that from a genetic point of view I am HIGHLY prone to inflammation. My father and grandfather both had early cardiovascular events and I have a strong family history of dementia and depression (all related to inflammation). When I had my genetic (SNP) test done in 2013, I found out that I over express genes that promote inflammation AND my genetic ability to turn off inflammation is poor. Although I probably could have told you that; I had terrible joint pain as a kid, got killer DOMs (delayed onset muscle soreness) after a hard workout, had a severe neuroinflammatory response to a childhood vaccine and suffered badly from depression and anxiety in my younger years. Omega-3 fatty acids are some of my best strategies to prevent inflammation. When I take or consume foods rich in marine long chain fatty acids I'm happy, balanced and pain free.
EPA and DHA the fatty acids made from ALA (alpha linolenic acid) and found in marine oils are essential for hormone balance, blood clotting, heart disease prevention, mood and cognitive health.
In fact, according to a recent study people with the highest blood levels of EPA/DHA were 10-17% less likely to die prematurely (of all disease causes) and were 9-21% less likely to die of cardiovascular disease than people with the lowest levels.
BUT as an almost lifelong vegan someone deeply concerned with the sustainability of commercial fisheries (AND the fish oil industry) I've always struggled with the decision to prescribe fish based EPA/DHA supplements to patients despite the evidence of their benefits, or to take them myself. I know many may argue that we “can” synthesize EPA/DHA from plant based ALA. Foods such as flax, walnuts and hemp all contain ALA, but conversion is based on genetic ability, age and health status, and in many cases is very low.
Given the importance of these critical fats and the fact that unresolved inflammation is at the root of almost all chronic diseases from cardiovascular disease cancer, diabetes and many types of dementia, I disagree that we should leave our EPA/DHA status to chance conversion from plant based forms.
Most of us need at least 1500-2000mg total EPA/DHA per day (the ratio is different for those wishing to treat certain illnesses. For example to treat depression a higher ratio of EPA is required.) The research on fish-based EPA/DHA supplements are vast as is the epidemiological evidence suggesting those that consume more are all around healthier.
Studies looking at 2g EPA was found to be as effective as the antidepressant Fluoxetine in major depression and pharmaceutical companies now make Omega 3 supplements to prevent heart attacks due to the strength of evidence.
Conditions linked to inflammation
When I was practicing in the Bahamas in 2012 before even dreaming of coming to New Zealand, I had numerous patients with arthritis who raved about a supplement made from NZ Green Lipped Mussels (P. canaliculus). I was intrigued; I knew shellfish, being low on the food chain, tended to have lower general levels of accumulated toxins from the ocean and were sustainable in terms of how they are produced. Interestingly, GLM’s not only have about 500mg Omega-3’s per 800g serving, but also contain fats other than EPA/DHA which may make them even better at fighting inflammation. Studies show that some of these other fats (ETA and OTA) may provide better pain relief from those suffering from arthritic symptoms.
NZ Mussel Farm
AND hallelujah they are sustainable (compared to fish). The way we farm mussels in NZ creates breeding grounds for fish such as snapper, and mussel farms may even help to keep our waters clean by filtering algae (which can create low oxygen environments when they bloom). The best part about mussels is that they are delicious (maybe an acquired taste), and a CHEAP source of protein as well as the aforementioned essential nutrients EPA/DHA. For about $2-3 per serving you can find fresh mussels in many NZ supermarkets or fish mongers. Or if you live along the coast you can often find them on the rocks for free (check pollution levels and laws around collecting shellfish in your area).
Mussels also provide you with about 130iu Iodine per serving. Thirty percent of the world's population are iodine deficient, which puts us at risk of thyroid problems and may increase risk of certain cancers (especially breast). Children born to deficient mothers have lowered IQs and Iodine deficiency causes hormonal issues in women. You can read this blog I wrote on the importance of Iodine for women's health HERE.
I've learned to love mussels, when out on the boat we would often find them on the rocks (foraging gives me an extra buzz beyond the one i get from good nutrition :))
I also love marinated and smoked mussels which can be found in the grocery store. Eating about 6-8 of these at least 3x a week will help satisfy your body's EPA/DHA needs and provide a protein rich, low carb snack. Just read labels as some brands do add quite a bit of sugar to marinades.
If you can't stomach mussels, and wont eat seafood i highly recommend taking a high dose Omega 3 supplement from mussel oil or fish (I LOVE Nordic Naturals for fish oil due to their high purity and chosen fish species). Look for omega 3’s in triglyceride form and always keep them in the fridge.
Just as with Vitamin D3, I regularly recommend my patients test their cell membrane levels of omega 3 which I generally do via the Holman Blood Spot. If results show levels below 6% it’s important to take steps to boost omega 3 levels. Why? Research shows that omega 3 index is significantly and inversely related to death from all causes (except accidents).
Please feel free to get in touch if you need help:
Obtaining an Omega 3 blood test
Choosing the best omega 3 supplement for your needs
Choosing the healthiest and most sustainable seafoods
Managing inflammation or chronic health concerns