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9 Wonderful Health Benefits Of Oysters You Should Know

Oysters were once prized for their aphrodisiac properties. But today we know that their health benefits go far beyond that. Oysters contain many important vitamins and minerals that are extremely helpful for us. The health benefits of oysters are the ability to aid in weight loss, increase bone strength, improve heart health, boost the immune system, aid in wound healing, and promote healthy growth. These are considered powerful aphrodisiacs and can increase bone strength and reduce osteoporosis.

What are oysters?

Oyster is the common name for various bivalve mollusks found in salt or brackish waters. Some oysters are harvested for their pearls, while others are harvested for their transparent shells. This article explains the types of oysters that are edible. Also known as true oysters, these oysters belong to the family Ostreidae. Edible oysters have been part of the human diet for at least 700 years and are eaten raw or cooked. The edible part is the meat inside the oyster. Oysters are considered a delicacy.

Oysters are an important species, providing habitat for many other species. They also help filter food, improving water quality and clarity.

Nutrition facts for oysters

The amazing health benefits of oysters come from their abundance of minerals, vitamins, and organic compounds. They may be rich in certain essential trace elements, such as zinc and selenium. According to the USDA, oysters may contain high amounts of protein, vitamin D, vitamin B12, iron, copper, manganese, and selenium.

They may also contain other B vitamins such as niacin, riboflavin, and thiamin, in addition to vitamin C, phosphorus, potassium, and sodium. Finally, they are a huge source of beneficial (good) cholesterol, antioxidants, and omega-3 fatty acids. These factors make them very healthy foods that can improve the overall functioning and health of the body.

One hundred grams of cooked wild oriental oysters contain the following nutrients:

• Calories: 79

• Protein: 9 grams

• Carbohydrates: 4 grams

• Fat: 3 grams

• Zinc: 555% of the recommended daily value (DV)

• Vitamin B12: 538% of the DV

• Iron: 40% of the DV

• Manganese: 20% of the DV

• Copper: 493% of the DV

• Vitamin E: 9% of the DV

• Selenium: 56% of the DV

• Phosphorus: 12% of the DV

• Riboflavin: 9% of the DV

• Calcium: 7% of the DV

Oysters are low in calories but rich in nutrients such as protein, healthy fats, vitamins, and minerals.

For example, a 100-gram (3.5-ounce) serving contains more than 100% of the DV for vitamin B12, zinc, and copper, as well as selenium, iron, and manganese.

These tasty mollusks are also an excellent source of omega-3 fatty acids, a type of polyunsaturated fat that plays important roles in the body, such as regulating inflammation, supporting heart and brain health, and preventing type 2 diabetes.

How to cook oysters?

Oysters can be cooked in a variety of ways, including steamed, boiled, fried, baked, or grilled. If you order them at a restaurant or cook them at home, it’s important to cook them thoroughly before eating.

Some people like to eat raw oysters, but this can be dangerous. Eating raw or undercooked oysters can cause food poisoning. Oysters that contain bacteria usually look, smell and taste like other oysters. Oysters are harmless. Therefore, proper cooking is the only way to kill harmful bacteria.

The Centers for Disease Control and Prevention (CDC) offer the following guidelines for safely cooking oysters:

• Discard any shellfish with open shells before cooking.

• Boil oysters until the shells are open.

• Cook the oysters for an additional 3 to 5 minutes or place them in a hot steamer and cook for an additional 4 to 9 minutes.

• Only eat oysters that open during cooking and discard any that do not fully open after cooking.

For shucked oysters, consider the following cooking methods:

1. Fry the oysters in 190.5°C oil for at least 3 minutes.

2. Broiling them 3 inches from heat for 3 minutes

3. Grill at 232.2°C for 10 minutes.

Here are some safety tips to keep in mind when buying oysters:

• Only choose oysters with closed shells. Discard any oysters whose shells open.

• Oysters that don’t open when cooked should also be discarded, according to the CDC and FDA.

• Don’t cook too many oysters in one pot at a time, such as when boiling; too many oysters can result in undercooked oysters.

Health benefits of oysters

Let’s take a closer look at some of the health benefits of oysters:

1. Maybe rich in zinc

Most of us get our zinc from red meat and poultry. But oysters may contain more zinc per serving than any other food, according to the U.S. Department of Health and Human Services. With just 8.31 mg per oyster, eating just a few medium-sized raw oysters is enough to cover your daily zinc needs (8 mg for women and 11 mg for men). Oysters can be a healthy alternative to more common meat products, as they provide a good source of zinc. Zinc, as explained above, is associated with many health benefits of oysters, possibly including a healthy reproductive system. Other benefits include improved immunity, wound healing, and preventing age-related vision loss.

2. Maybe a healthy source of protein

Oysters may not be as high in protein as other animal foods such as chicken, which is healthy but is a much healthier option. The problem with many protein-rich animal foods like meat is that they also tend to be high in fat. Oysters, on the other hand, are rich in healthy fats. Six medium oysters (88g) provide about 8g of protein. A 2019 Washington Post article noted that oysters and sardines are the richest sources of healthy fats of any protein source.

Oysters are also a more environmentally friendly option. Studies have shown that oyster fishing does not cause additional greenhouse gas emissions. Instead, they help purify the water in their habitat.

3. May contribute to heart health

Oysters benefit our heart health in a variety of ways, primarily due to their potentially high omega-3 fatty acid content. Omega-3 fatty acids are known to be good cholesterol. They help maintain heart rate, lower blood pressure, improve blood vessel function, and reduce inflammation.

The high potassium and magnesium content in oysters may contribute to their heart-healthy properties. It helps lower blood pressure and relax blood vessels, which increases blood flow, oxygenates the blood, and reduces stress on the cardiovascular system. Finally, the vitamin E found in oysters is also known for its cardioprotective properties, especially for people with chronic diseases such as diabetes.

4. Might help you lose weight

Oysters are one of the most nutritious foods, with a low calorie content per serving. For example, 100g of grilled chicken breast contains 176 calories, while 100g of canned oysters contains 74 calories, with less than half the fat. In other words, they are ideal for those who want to lose weight healthily. However, be careful of their high salt content. Therefore, if you suffer from elevated blood pressure or hypertension, be careful with your intake.

5. May promote healthy bones

As explained above, oysters are rich in minerals that help strengthen bones. They are rich in calcium, phosphorus, zinc, iron, copper, and selenium, which in themselves contribute to increased bone density and resistance, protecting the body from the development of diseases such as osteoporosis. A 2019 animal study published in the Journal of Food Science and Technology found that foods enriched with oyster shells were effective in preventing and treating osteoporosis. This also applies to products containing oyster fermentation extract.

6. May contain unique antioxidants

Oysters may contain a unique antioxidant called 3,5-dihydroxy-4-methoxybenzyl alcohol (DHMBA). Various studies have shown that this is a powerful phenolic compound that benefits our health in various ways. A study published in The Biological Bulletin showed that zinc and DHMBA in oysters contribute to the proper functioning of glutamatergic neuron activity, which supports memory and learning functions in the brain. It can also protect the liver from oxidative stress.

7. May boost immune function

Oysters may contain vitamins and minerals that are important for our body’s immune system. They may be rich in zinc and selenium, which may play an important role in maintaining an optimal immune system. Selenium has strong antioxidant properties, while zinc helps fight pathogens. Oysters are rich in essential vitamins such as vitamins C and D, as well as vitamin B12, which is very important for maintaining the immune system.

8. May promote healing

The high zinc content makes oysters especially important for wound care. Zinc is essential for our body’s ability to heal itself, including increasing the speed of wound healing and strengthening the immune system against various infections and microorganisms. This essential mineral is important for proper growth and development in children and adults, as well as maintaining bodily functions in people of all ages.

9. May improve blood circulation

According to a study referenced in the Journal of the Fisheries Research Council of Canada, oysters may be a good source of iron. 100g of oysters contains about 6mg of iron, which is roughly the daily requirement of 8mg for postmenopausal women and men. Premenopausal women need almost double that. Iron is important for the formation of red blood cells in the body. It is the primary defense against anemia, also known as iron deficiency, which can cause fatigue, cognitive impairment, upset stomach, and generalized muscle weakness.

A fresh supply of healthy blood cells to the circulatory system ensures high levels of oxygenated blood that stimulate the activity of organ systems, allowing them to function efficiently and increasing the body’s overall metabolic rate.