There are over 15,000 species of clams in the world and all are low in calories, cholesterol and fat. At only 118 calories per ½ cup, clams provide 20.44 g of protein and are an excellent source of vitamins, minerals and omega-3 fatty acids. In addition, a study conducted on mice at the Nagasaki Prefectural Women's Junior College in Japan demonstrated that using clams as a primary protein source can significantly reduce cholesterol in the blood and liver.
Vitamin B-12
Among its many functions, vitamin B-12 helps convert proteins and fats from food into energy. It also partners with folic acid to produce red blood cells and is essential to nerve cell development and neurological function. Animal products are an excellent source of this water-soluble B vitamin, especially clams. A single 100 g serving of clams has a substantial 1,648 percent of the daily recommended value of B-12.
Iron
Iron is a mineral that partners with a number of enzymes throughout the body to assist with cellular functioning. Iron helps the body digest food and produce energy, it carries oxygen from the lungs to other parts of the body and it strengthens the immune system. A 100 g serving of steamed clams has 27.96 mg of iron, which translates into 155 percent of the daily recommendation.
Selenium
Selenium is a mineral that regulates the thyroid and helps maintain a healthy immune system. It also has antioxidant properties that work to prevent free radical cell damage. Teens over the age of 14 and adults require 55 mcg of selenium a day and a single serving of clams provides 91 percent of that.
Omega-3 Fatty Acids
Clams are rich in omega-3 fatty acids, which contribute to cell membrane flexibility. This allows blood to move freely through the body and reduces the risk of high blood pressure, hardened arteries and stroke. The American Heart Association recommends eating seafood rich in omega-3 fatty acids at least twice a week.
References
- Share Care; What is the Nutritional Value of Clams?; Dr. Michael T Murray
- "Journal of Nutritional Science and Vitaminology"; Effects of Dietary Short-Necked Clam, Tapes Japonica, on Serum and Liver Cholesterol Levels in Mice; K. Tanaka, et al.; August 1994
- Eating Well: Vitamin B12 What Does it Do?
- HealthAliciousNess: Mollusks Clam Mixed Species Cooked Moist Heat
- "Morbidity and Mortality Weekly Report"; 1998
- Eating Well: Selenium What Does it Do?
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