There are so many oysters health benefits and nutrition facts you must know. Once Oysters were prized for their aphrodisiac properties. But studies show that their health benefits go far beyond it.
Oyster nutrition facts need to know because it contain many essential vitamins and minerals that very beneficial for us.
Oyster provides Health benefits include the ability of aid in weight loss, increase bone strength, improve heart health, boost immunity, aid in wound healing, and promote healthy growth.Oyster contains powerful aphrodisiac, and also increase bone strength to reduce osteoporosis.
What are Oysters?
Oysters are mostly known as variety of bivalve molluscs found in marine or brackish waters. Some kind of oysters are harvested for their pearls, some for their translucent shells.
In here let’s see various kinds of oysters. They also known as true oysters, these oysters fall under the family Ostreidae.
Edible oysters have been a part of the human diet for at least 700 years, eaten both raw and cooked.
The edible component is the meat inside the oyster. Oysters are considered a delicacy.
Oysters are important keystone species that provide habitat to many other species. Not only that oyster help in filtering feeders, improving the quality and clarity of the water.
Oyster nutrition facts
Let’s see 100g of nutrition facts.
Water [g] : 64.72
Energy : 199
Energy [kJ] : 832
Protein [g] : 8.77
Total lipid (fat) [g] : 12.58
Ash [g] : 1.72
Carbohydrate, by difference [g] : 11.62
Calcium, Ca [mg] : 62
Iron, Fe [mg] : 6.95
Magnesium, Mg [mg] : 58
Phosphorus, P [mg] : 159
Potassium, K [mg] : 244
Sodium, Na [mg] : 417
The amazing health benefits of oysters come from their vast stockpiles of minerals, vitamins, and organic compounds. Oysters are rich in certain essential trace minerals like zinc and selenium.
Oysters also provide other B-vitamins, including niacin, riboflavin, and thiamine, in addition to vitamin C, phosphorus, potassium, and sodium. Finally, they are a huge source of beneficial cholesterol, antioxidants, and omega-3 fatty acids.
These elements make them extremely healthy food that can boost your body’s overall function and health.
Oysters Health Benefits
In this article let’s discuss health benefits of Oysters. There are so many amazing oyster health benefits.
It was Giacomo Casanova who gave oyster its legendary reputation as an aphrodisiac. The Italian adventurer credited oysters with his libido and energy.
When we may take his exploits with a pinch of salt, his belief in oysters may have a hefty grain of truth.
According to the studies, oysters may indeed help boost sexual performance and libido, thanks to high zinc content.
Zinc is also associated with sexual dysfunction in men, with impotence and erectile dysfunction believed to be caused due to zinc deficiency. It is also beneficial for embryonic development in women.
Rich in Zinc
Many people used to get zinc from red meat and poultry. Anyway according to the US Department of Health and Human Services, oysters contain more zinc per serving than any other food.
At a little 8.31 mg per oyster, just a couple of medium-sized raw oysters can more than meet your daily zinc requirement (8 mg for women and 11 mg for men).
As a source of zinc, oysters are also a healthier alternative than the more common meat products.
Zinc is associated with multiple health benefits, including a healthy reproductive system as explained above. Other benefits include better immunity, wound healing, and protection from age-related loss of vision.
Oyster consider as one of the most nutrient-packed food with a low-calorie count when compared with serving sizes. For instance, a 100 gm of grilled chicken breast contains 176 calories, while a 100 gm of canned oysters contains 74 calories.
The fat content is less than half. In other words, it is ideal for people who want to lose weight healthily. However, one must keep in mind that they have a high sodium content. So mind your consumption if you are suffering from elevated blood pressure or hypertension.
Healthy Protein Source
Actually oysters are not be as high as animal products like chicken in their protein content, but they are a significantly healthier option.
The trouble with many protein-rich animal foods, such as meat, is that it also tends to be high in fats. Oysters, on the other hand, are full of healthy fats.
6 medium oysters (88gm) will give you about 8g of protein. A 2019 article in Washington Post pointed out that as protein sources, oysters and sardines score the highest in healthy fats.
Oyster nutrition facts also useful for our heart health in more than one way, but primarily due to their high levels of omega-3 fatty acids. Omega-3 fatty acids are known as good forms of cholesterol.
They help in maintaining heart rate, lowering blood pressure, improving blood vessel function, and easing inflammation.
The high potassium and magnesium content of oysters add to its heart benefits. They help lower blood pressure and relax the blood vessels.
This helps in increasing circulation, oxygenation of the blood, and reducing strain on the cardiovascular system. Finally, vitamin E in oysters is also known for its cardio protective properties, particularly for people with chronic diseases like diabetes.
Speed up Healing
The high zinc content makes oysters particularly important in wound care. Zinc is more important for our body’s ability to heal itself, including faster wound healing rates and a boosted immune system against various infections and microbes.
This essential mineral is also important for the proper growth and development of children and adults, as well as the maintenance of bodily function for people of all ages.
Increase Blood Circulation
Oysters also rich source of iron, according to a study referenced in the Journal of the Fisheries Research Board of Canada. Iron in 100 gm of oysters can range around 6 mg. This is close to the daily requirement of 8 mg for postmenopausal women and men.
Premenopausal women need almost double the quantity. Iron is a key component in the formation of red blood cells in the body.
It is the primary defence against anaemia, also known as iron deficiency, which can lead to fatigue, cognitive malfunction, stomach disorders, and general muscle weakness.
A fresh supply of healthy blood cells in the circulatory system ensures that the organ systems have high levels of oxygenated blood to stimulate their activity. This ensures their efficient functioning and improvement of the body’s overall metabolic rate.
Promote Healthy Bones
The oyster nutrition facts discussed earlier, oysters are rich in minerals, which help in strengthening bones.
The high levels of calcium, phosphorus, zinc, iron, copper, and selenium contribute in their own way to increase bone mineral density and durability, protecting you from developing conditions like osteoporosis.
A 2019 animal study published in the Journal of Food Science and Technology found that food products fortified with oyster shells could prevent and treat osteoporosis. This also holds for products with the fermented oyster extract.
Contains Unique Antioxidants
Oyster nutrition facts can be discuss over and over because it also contain a unique antioxidant, named 3,5-Dihydroxy-4-methoxybenzyl alcohol or DHMBA.
According to the many studies, it is a powerful phenolic compound that benefits our health in multiple ways.
A study published in the journal The Biological Bulletin showed that zinc and DHMBA in oysters helped in the proper functioning of the glutamatergic neuron activity which helps the memory and learning functions in the brain. It can also protect the liver against oxidative stress.
Oysters otherwise contain selenium, a trace mineral that is often lacking in our diet. Studies also shown its antioxidant properties.
Selenium deficiency has been linked to increased chances of chronic health conditions like heart diseases. It has emerged as the key nutrient which prevents HIV from developing into AIDS.
Boost Immune Function
Oysters may also contain some vital vitamins and minerals that are essential for our body’s immune system. It is rich in zinc and selenium that play a critical role in maintaining an optimal immune system.
While selenium has powerful antioxidant properties, zinc helps in fighting against pathogens. Apart from containing vital vitamins like vitamin C and D, oysters are rich in vitamin B12, which is extremely important in maintaining our immune system.
These are the best oyster nutrition facts you ever known. As we discussed earlier, oysters are rich in many minerals and vitamins. So if you choose to add oysters to your diet, you will get these wonderful health benefits.