Are Oysters Good for You? Benefits and Dangers

Bivalve mollusks that dwell in saltwater settings like bays and oceans include oysters.

They are an essential component of the ecology, removing impurities from the water and creating habitats for other species like barnacles and mussels.

There are many distinct varieties of oysters, and their tasty, briny meat is prized all across the world.

These mollusks are popular for their purported aphrodisiac properties, but they also have a wealth of health advantages.

This article discusses the remarkable health advantages, hazards, and recommended methods for cooking oysters.

Facts about oyster nutrition

The interior body of an oyster is grey and swollen, and it is protected by a hard, atypically formed shell.

This interior portion, also referred to as the meat, is very nourishing.

Actually, 3.5 ounces (100 grammes) of cooked wild eastern oysters provide the following vitamins and minerals.

  • Calories: 79
  • Protein: 9 grams
  • Carbs: 4 grams
  • Fat: 3 grams
  • Zinc: 555% of the Daily Value (DV)
  • Vitamin B12: 538% of the DV
  • Copper: 493% of the DV
  • Selenium: 56% of the DV
  • Iron: 40% of the DV
  • Manganese: 20% of the DV
  • Phosphorus: 12% of the DV
  • Vitamin E: 9% of the DV
  • Riboflavin: 9% of the DV
  • Calcium: 7% of the DV

Even though they are low in calories, oysters are a great source of protein, healthy fats, vitamins, and minerals.

An example serving size of 3.5 ounces (100 grams) provides more than 100% of the Daily Value (DV) for vitamin B12, zinc, and copper, and also contains adequate amounts of selenium, iron, and manganese.

These delectable mollusks are also rich in omega-3 fatty acids, a type of polyunsaturated fat that has many beneficial physiological effects, such as lowering inflammation, bolstering cardiovascular and nervous system function, and warding off type 2 diabetes.

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An excellent source of important nutrients

Nutritionally, oysters score high marks. They contain significant amounts of the nutrients listed below.

B12 vitamin. For healthy functioning of the brain system, metabolism, and blood cell creation, this vitamin is needed. The risk of vitamin B12 deficiency is high, especially among the elderly population.

Zinc. Minerals like zinc are essential for proper immune function, metabolic processes, and cell development. More than 500% of the DV can be found in just one serving of oysters (about 3.5 ounces, or 100 grams).

Selenium. Thyroid and metabolic health can be maintained with the help of this mineral.
Iron. Hemoglobin and myoglobin are proteins that transport oxygen throughout the body, and they can’t be created without iron. Iron deficiency is common, and many people’s diets don’t provide enough of the mineral.
Many of these nutrients also provide antioxidant protection in addition to their other roles in health.

The mineral selenium, for instance, is an effective antioxidant that shields your body from oxidative stress, an unbalance caused by an overabundance of free radical production.

Multiple degenerative diseases, including cancer, cardiovascular disease, and cognitive decline, have been linked to oxidative stress.

The antioxidant effects of zinc and vitamins B12 and D further increase the protective benefits of oysters.

A lower risk of cardiovascular disease, type 2 diabetes, some cancers, and death from any cause has been linked to a diet high in antioxidants.

A high quality protein source

A serving of oysters (around 3.5 ounces or 100 grammes) contains 9 grammes of protein, which might help you feel full for a long time.

They also include all nine of the important amino acids your body need, making them a complete protein source.
The addition of protein-rich foods to meals and snacks has been shown to increase satiety and facilitate weight loss. Hunger levels are maintained by protein-rich diets because they raise satiety hormones like cholecystokinin.
Diets high in protein have been shown to speed up the metabolic rate, which can mean more weight reduction than either a low-fat or high-carb diet.

Individuals with diabetes may also benefit from adopting a high-protein eating plan.

One meta-analysis of 13 trials found that high-protein diets helped persons with type 2 diabetes have better control over their blood sugar levels (insulin resistance). To prove this, however, more research is required.

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