The class of seafood known as mollusks includes squid, crab, oyster, scallops and clams, which are nutrient-dense foods. Steamed clams, or clams cooked with moist heat, can be a simple main course, or you can add them to salads or pasta dishes for a hearty meal. Eat them as part of an overall balanced diet, and talk to a nutritionist to make sure your meal plan is nutritionally adequate.
Safe Source of Omega-3 Fats
Fatty fish and shellfish, including steamed clams, are sources of EPA and DHA, which are long-chain omega-3 fatty acids. Regularly including these kinds of fats in your diet may lower your risk for cardiovascular disease. Eat at least two servings of fatty fish or shellfish per week to get the benefits, according to the "Dietary Guidelines for Americans, 2010." An advantage of clams over some other kinds of seafood is that they are less likely to contain mercury, an environmental contaminant.
Lean Protein
A benefit of eating steamed clams is that they may help you control your weight because they are a lean protein food. Each 100-g serving of cooked clams, or about 11 small clams, provides only 148 calories and 26 g protein. Protein is a filling nutrient because it slows down the emptying of food from your stomach, so your hunger is suppressed for longer after a meal.
High in Iron
A benefit of eating steamed clams is that they may lower your risk for iron-deficiency anemia. Inadequate intake of iron is especially common among children, adolescents and women of child-bearing age, according to the Dietary Guidelines for Americans. Steamed clams provide 28 mg iron per 100-g serving, compared to the daily value of 18 mg. The iron from animal foods is a form called heme iron, which is the easiest for your body to absorb.
Improve Diet Quality
The quality of your diet can improve when you eat steamed clams because they are good sources of essential nutrients, such as zinc, vitamin A, vitamin C, thiamine, or vitamin B-1, riboflavin, or vitamin B-2, and niacin, or vitamin B-3. Since they only have 2 g of fat per serving, steamed clams can help you lower the total fat in your diet if you are using them as a substitute for fried seafood or high-fat protein sources, such as fatty meats.
Member Comments