In the United States, snails are better known as garden pests, not the gourmet dish escargot that is popular in certain parts of France. However, snails are low-fat, protein-rich and a good source of a variety of essential vitamins and minerals, including magnesium, selenium, vitamin E and phosphorus. Available frozen, fresh or canned, snails benefit from a simple preparation like roasting or sauteing. If you are concerned about your cholesterol level, talk to your doctor before including snails in your diet since they are high in cholesterol and may increase your risk of cardiovascular disease if you eat them regularly.
A 3-ounce, 85-gram serving of snails contains 212 milligrams of magnesium. This amount supplies 68 percent of the Food and Nutrition Board's recommended daily allowance of magnesium for adult women, and 53 percent of the RDA for men. Magnesium aids energy metabolism, helps strengthen the bones and teeth and is required for the regulation of nutrients like calcium, potassium, zinc and vitamin D. If your diet lacks magnesium-rich foods like snails, you may be more likely to develop diabetes, osteoporosis, high blood pressure and heart failure.
Adult men and women need 55 micrograms of selenium each day. A 3-ounce serving of snails contains 23.3 micrograms, or 42 percent of the daily required intake. Selenium's primary role in the body is as a component of enzymes known as selenoproteins. Selenoproteins support the function of the endocrine and immune systems and act as antioxidants, inhibiting the DNA-damaging ability of free radical compounds. Adequate selenium intake may lower your risk of cancer, heart disease, rheumatoid arthritis and recurrent infections. Men deficient in selenium may also experience decreased fertility.
Each 3-ounce serving of snails provides 4.25 micrograms of vitamin E, or 28 percent of the amount both adolescent boys and girls and adult men and women need daily. Vitamin E plays an important role in vitamin K metabolism, red blood cell synthesis and in protecting cells from free radical damage. People who don't consume enough vitamin E can have trouble controlling their muscles and may experience jerky, abnormal eye movements. They may also develop liver or kidney problems. By eating enough foods like snails that are high in vitamin E, you may decrease your risk of diabetes, age-related macular degeneration, cancer, heart disease and neurodegenerative disorders like Alzheimer's disease.
Snails are an excellent source of phosphorus since they contain 231 milligrams of phosphorus in every 3-ounce serving, or 33 percent of the recommended daily intake of phosphorus for adults. Phosphorus aids in energy metabolism, bone maintenance and the regulation of vital nutrients like iodine and zinc. It is also needed for the production of DNA and RNA. The Linus Pauling Institute warns that consuming too much phosphorus and too little calcium may increase your risk of osteoporosis, since high phosphorus levels can interfere with calcium absorption and retention. The best way to keep your phosphorus and calcium levels in balance is to eat plenty of calcium-rich foods and to obtain the majority of your phosphorus from dairy products, unprocessed meat and fish and whole grains. Avoid carbonated drinks and processed foods that contain phosphate compounds as additives.
Articles For Your Diet
- USDA National Nutrient Database for Standard Reference: Nutrient Data for 90560, Mollusks, Snail, Raw
- Gourmet Sleuth: Escargot
- University of Maryland Medical Center: Magnesium
- Office of Dietary Supplements: Selenium
- University of Maryland Medical Center: Selenium
- Office of Dietary Supplements: Vitamin E
- University of Maryland Medical Center: Vitamin E
- University of Maryland Medical Center: Phosphorus
- Linus Pauling Institute: Phosphorus
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