One of the most popular seafood options includes oysters. It is delicious and extremely nutritious. It is a part of every cuisine present all over the world and is known to be a delicacy.
Moreover, oysters provide all the essential nutrients required by the body. They are known to be rich in Vitamin B 12, omega-3, and mineral content. Let’s learn more about how oyster benefits your body.
The raw oyster’s nutritional profile for 100 gm of oysters
|Raw Oyster Calories||68 Kcal|
|Vitamin D||80 % of the RDI|
|Thiamine||7 % of the RDI|
|Niacin||7 % of the RDI|
|Vitamin B 12||324 % of the RDI|
|Iron||37 % of the RDI|
|Magnesium||12 % of the RDI|
|Phosphorus||14 % of the RDI|
|Zinc||605 % of the RDI|
|Copper||223 % of the RDI|
|Manganese||18 % of the RDI|
|Selenium||91 % of the RDI|
How Does Oyster Benefit Your Health?
1. Rich in Protein
It is said that every 100 gms of oysters offer seven gms of protein, but the per calorie ratio is impressive. The protein efficiency ratio, amino acid profile, and biological value are magnificent.
Oyster benefits(1) in sourcing a higher quality of protein. Adding protein to meals and snacking on it throughout the day makes you feel fuller and aids weight loss. High protein diets lead to quicker weight loss than low-fat diets or carb-rich foods.
Eating protein-rich food helps in stabilizing hunger by increasing the hormones that promote fullness like peptide YY and cholecystokinin (CCK). Thus, Oysters make for the best diet option.
2. Packed with Antioxidants
Oyster benefits health as it boosts immunity being a rich source of antioxidants. Researches have found a unique antioxidant 3,5 – Dihydroxy-4-methoxybenzyl alcohol ( DHMBA) in them. This compound displays the strong effects of antioxidants.
A study revealed that this antioxidant proved to be more potent in fighting oxidative stress compared to Trolox, which is a synthetic configuration of Vitamin E and prevents the damage caused by oxidative stress to the body. Scientists even suggest that it can be useful in preventing and treating liver diseases soon.
[Read: Nutritional Benefits of Swordfish]
3. Is a Reliable Source of Zinc
Raw oysters benefit us as they contain zinc in large amounts. The body requires zinc as it plays a crucial role in immunity, protein, and synthesis of DNA and overall growth and development.
They are also the world’s best sources of Zinc. One hundred gms of oysters will provide 491 % of RDI for zinc.
4. Vitamin D
All of us suffer from a lower count of Vitamin D, the lifestyle being the sole reason. Other than the Sun, which is a natural and powerful source of Vitamin D, oysters too fall under a rare food source that has high amounts of Vitamin D.
This vitamin functions as a hormone and plays a vital role in the proper functioning of organs and helps maintain a healthy body. Vitamin D helps in maintaining proper bone health and boosts immunity while reducing inflammation. It is said that due to its link with apoptosis, it functions as an anti-cancer agent too.
5. A Storehouse of Vitamin B12
Often people link B12 to red meats, but studies show that oysters offer a natural and dietary source of the vitamin. Vitamin B12 is responsible for healthy blood cells and nerves and plays a significant role in the synthesis of DNA. You can also try Oyster mushrooms(2). Oyster mushroom benefits the health as it is low in calories and is fat-free.
6. Oyster benefits Cardiac Health
It is said that oysters may contribute to maintaining proper heart health. As they are rich in zinc, they play a significant role in the cellular structure and promote the optimal function of the heart.
Omega 3 fatty acids are also found in oysters that aid in lowering the other risk factors of cardiovascular disease and decrease triglycerides and improve the HDL levels.
[Read: What Makes Butterfish So Popular]
7. Increases Testosterone Levels in Men
It is reported that oysters benefit men as they may have aphrodisiac properties which help to boost testosterone levels in men.
A study revealed that men with decent zinc levels in the body had significantly higher levels of testosterone in the body. Oysters are known to contain 500 % of the RDI for 100 gms of zinc. Thus, oyster intake helps boost the zinc status in individuals with a lower testosterone count.
How to Use it?
You can cook the oyster and add to portions of pasta, soups, and stews. You could also steam them up with some lemon juice and butter. You must make sure the oysters are well cooked as they contain bacteria that can be harmful if ingested semi-cooked
- Always choose to cook oysters that have closed shells.
- As per the FDA ( The Food Drug and Administration) oysters that do not open while being prepared must be discarded.
Oysters are shellfishes that offer a wide range of health benefits. They are rich in protein, vitamins, minerals, and even antioxidants that help to maintain good health.
The powerful combination of taste and oyster mushroom health benefits makes it one of the most healthy options available for seafood lovers.
1. Do Oysters Contain Harmful Bacteria?
Yes. Oysters do contain harmful bacteria as they absorb anything that is existing in the surrounding water. It is essential that the oysters are cleaned and well-cooked to avoid epidemics.
2. How Do Oyster Benefits in Your Sexual Life?
The zinc in the oysters help the body in producing testosterone and regulated the libido in men and women. It helps in improving sperm count and increases potency in men.