Clams
Clams are recommended as a high omega-3, omega-6, and vitamin B12 shellfish for the Longevity Diet; included as part of 2–3 seafood servings per week
Why It Matters for Longevity
Clams are recommended as a high omega-3, omega-6, and vitamin B12 shellfish for the Longevity Diet; included as part of 2–3 seafood servings per week Exceptionally high vitamin B12 content prevents deficiency; omega-3 EPA/DHA reduces cardiovascular risk and inflammation; lean protein supports muscle maintenance. Clams are used in the Longevity Diet (spaghetti with clams and mussels); top food source of vitamin B12 at 74.2 mcg per 75 g cooked (1,237% DV); recommended at ~60 g total shellfish per serving Among the richest dietary sources of vitamin B12; critical for neurological function, DNA synthesis, and prevention of megaloblastic anemia. PMID 26301386: Shellfish including clams are among the most nutrient-dense animal foods; their vitamin B12 content far exceeds that of meat, fish, or dairy; B12 adequacy is a key longevity-relevant biomarker (PubMed) PMID 24499268: Clams provide highly bioavailable iron (heme iron) and zinc; regular shellfish consumption is associated with reduced iron deficiency anemia and improved immune function in population studies (PubMed)
How to Use It
Pairs well with pasta, olive oil, garlic. Use as a shellfish in your daily meals according to the Longevity Diet guidelines.
What to Pair It With
| Ingredient | Why | Tradition |
|---|---|---|
| pasta | See synergies | The Longevity Diet |
| olive oil | See synergies | culinary tradition |
| garlic | See synergies | culinary tradition |
| white wine | See synergies | culinary tradition |
| parsley | See synergies | culinary tradition |
| mussels | See synergies | The Longevity Diet |
Synergies
- Pasta (complement): Spaghetti alle vongole is the signature longevity dish; clams add complete protein and B12 to the carbohydrate base, balancing the macronutrient profile - Mussels (complement): Both Longevity Diet shellfish; combining diversifies minerals and trace elements while keeping mercury exposure very low - Olive Oil (synergy): Olive oil's monounsaturated fats improve absorption of fat-soluble vitamins A and E from clams and reduce any pro-inflammatory effects of shellfish cholesterol
Flavor Profile
Taste: briny, sweet, oceanic, umami-rich. Aroma: ocean salt, marine, steamed shellfish. Texture: tender, slightly chewy, silky when not overcooked. Category: bivalve shellfish.
The Science
- PubMed: PMID 26301386: Shellfish including clams are among the most nutrient-dense animal foods; their vitamin B12 content far exceeds that of meat, fish, or dairy; B12 adequacy is a key longevity-relevant biomarker - PubMed: PMID 24499268: Clams provide highly bioavailable iron (heme iron) and zinc; regular shellfish consumption is associated with reduced iron deficiency anemia and improved immune function in population studies - Examine.com: Clams are exceptionally rich in heme iron (~14 mg per 100 g cooked, nearly 80% DV), vitamin B12, selenium, and omega-3s; low in mercury relative to larger seafood; sustainable bivalve aquaculture has minimal environmental impact - Book claim (high confidence): Clams are recommended as a high omega-3, omega-6, and vitamin B12 shellfish for the Longevity Diet; included as part of - Book claim (high confidence): Clams are used in the Longevity Diet (spaghetti with clams and mussels); top food source of vitamin B12 at 74.2 mcg per
Key Nutrients
| Nutrient | Per 100g | Notes |
|---|---|---|
| Vitamin B12 | 98.9 mcg (cooked) | Among the highest B12 concentrations of any food; animal-sourced B12 is highly bioavailable (>50%); cooking does not substantially reduce B12 |
| Iron (heme) | 13.98 mg (cooked) | Heme iron has ~20–30% absorption rate vs. ~5% for non-heme; not inhibited by phytate or calcium |
| Omega-3 (EPA + DHA) | ~0.4 g (cooked) | Marine-sourced; superior bioavailability compared to plant ALA; supports cardiovascular and neurological health |
| Selenium | 32 mcg (cooked) | Highly bioavailable selenomethionine and selenocysteine forms; supports glutathione peroxidase antioxidant system |
| Zinc | 2.1 mg (cooked) | Bioavailability ~30–40% from shellfish; critical for immune function and DNA repair |