Some types of oysters can be eaten either cooked or raw. These mollusks have a lot to offer in terms of health advantages, apart from their alleged aphrodisiac properties that help improve sexual drive. Wondering what nutrients oysters contain? In the next section, we look at the breakdown of their minerals and vitamins.

Oyster Nutrition Facts

One serving (100g) of oysters contains (1): According to Dr. Rudolf Probst, a qualified medical doctor, 100g of oysters also provide (approx):

Vitamin D: 80% of RDI Vitamin B1: 7% of RDI Vitamin B3: 7% of RDI Vitamin B12: 324% of RDI Zinc: 605% of RDI Copper: 223% of RDI Selenium: 91% of RDI Iron: 37% of RDI Manganese: 18% of RDI Phosphorus: 14% RDI Magnesium: 12%of RDI

Oysters are also abundant in omega-3-fatty acids, which are essential for the antioxidant activity in the body. The oysters you consume are marine-water mollusks, which contain most of the dietary nutrients you need. So, how do they benefit your health? Keep reading to know.

8 Health Benefits Of Oysters

1. May Help Reduce Body Weight

The proteins in oysters may help reduce or manage body weight. A study found that high-protein meals may promote satiety (feeling fuller), reduce energy intake, and help with weight loss. This function is majorly attributed to two hormones — cholecystokinin (CCK) and ghrelin (hunger hormone). Ghrelin, released by stomach walls, is responsible for the feeling of hunger, and its levels decrease after a meal. Similarly, CCK is produced in the upper small intestine after a meal, especially when protein-rich food is consumed. These decreased levels of ghrelin and increased levels of CCK signal the brain that enough food has been consumed and initiate satiety (2).

2. May Help Manage Blood Sugar Levels

As stated, protein-rich foods help improve satiety and reduce energy intake. This, in turn, helps manage blood sugar levels. Besides, a high-protein diet was shown to decrease the levels of hemoglobin A1c (HbA1c), a compound associated with blood sugar levels, in type-2 diabetes subjects. Moreover, these subjects also experienced weight loss and decreased blood pressure after following this diet for six months (3). However, more research is warranted in this regard.

3. May Help Improve Antioxidant Levels

Oysters have a special antioxidant called 3,5-Dihydroxy-4-methoxybenzyl alcohol (DHMBA). This phenolic compound may help reduce oxidative stress from the cellular level (4). However, research into the effects of DHMBA is still in the early stages. But the evidence so far suggests that it may help prevent cellular death due to oxidative stress (5). Besides, another study indicates that DHMBA may also help prevent and treat liver diseases (6).

4. May Help Lower Cardiovascular Disease Risk

The omega-3fatty acids in oysters help reduce triglyceride levels in the blood. In fact, the FDA has approved two prescription omega-3 fatty acid agents to reduce triglyceride levels (7). A study also found that intake of oysters may help reduce cholesterol and total cholesterol levels besides increasing HDL (good cholesterol) levels (8). This improved lipid profile helps reduce cardiovascular disease risk. Dr. Rudolf says, “They (oysters) are rich in omega-3 fatty acids, which are healthy cholesterol. They reduce the chances of plaque accumulation in the blood vessels and improve cardiovascular health. They also have vitamin E, which protects against heart disease.”

5. May Improve Sexual Drive And Treat Dysfunction In Men

Raw oysters are believed to have aphrodisiac (a food that helps improve sexual desire) potential. However, there is little scientific evidence to back this claim (9). Besides, zinc deficiency was found to reduce testosterone levels in men and may lead to erectile dysfunction. In a study, supplementation of zinc (rich in oysters) was found to increase testosterone levels in elderly men and improve libido (sexual desire) (10). Moreover, zinc therapy was also shown to improve sexual competence in male rats (11).

6. May Aid In Embryonic Growth

Omega-3-fatty acids are essential in determining the length of gestation in pregnant women and are the critical building blocks of the fetal brain and retina (12). In addition, they also may help improve fetal health, increase birth weight, and prolong the gestational period in cases where the mother might not fulfill the pregnancy for various reasons (13). However, more studies are needed in this regard to draw more definitive conclusions. Note: Seafood is high in metals like mercury, and therefore, pregnant women usually avoid eating them and opt for supplements. Also, generally speaking, women should avoid eating raw oysters and should only consume those that are properly cooked.

7. May Strengthen Bones

Oysters are rich in calcium, which is essential for maintaining bone health. Besides, their vitamin D content promotes calcium absorption into the bloodstream (14). Bone density reduces as you grow older. It could also lead to osteoporosis and may cause frequent fractures (15). Oysters, added to a well-balanced diet, can help fortify your bones. “Oysters are a rich source of vitamin D, copper, zinc, and manganese. These micronutrients, in combination with calcium, are thought to be the key to slowing or even preventing bone loss in older women due to osteoporosis,” says Nadia Charif, Health and Fitness Adviser, Coffeeble.

8. May Improve Immunity

Dr. Marie Ruggles, MS, RD, CN, CDE, says, “Zinc is an essential mineral for immune system support, especially antiviral activity. The generous amount of zinc from oysters will help block pathogens entering your cells, even if a virus has entered your body. Zinc also helps prevent viruses from replicating; this is very important since it is the replication that leads to illness.” How can you reap these benefits of oysters? How frequently should you consume them? Let us find out in the following section.

How To Eat Oysters?

Generally, consuming six medium oysters per day is considered safe. Here are a few ways you can eat oysters:

Eat raw to get a briny flavor. Cook partially by adding only a few seasonings. This changes the flavor profile slightly. Coat in seasoned bread crumbs and shallow-fry them. Steam oysters to add to pasta dishes. Serve them in the shell topped with herbs and seasonings of your choice.

Tips: Choose oysters with shells that are not open. Also, remove the oysters that do not open while being cooked. It is also better to cook a few oysters at a time, to ensure all are cooked properly. Note: Cooked oysters are a better option as the high heat kills bacteria and other possible disease-causing organisms. As with any seafood, oysters too pose a few health risks if consumed in excess. What are they? Keep reading to know.

Side Effects Of Oysters

“Oysters feed by filtering water, and the vibrio found in water can concentrate in their tissues. Therefore, when you consume raw or undercooked oysters, vibrios can cause serious health problems, especially for people with liver disease,” Dr. Rudolf says. Who should avoid it? According to Dr. Probst, oysters can negatively affect

People with a low immune system Breastfeeding mothers Children Pregnant women

Dr. Rudolf also says, “The bacteria and viruses from the sea can be harmful. They can cause Hepatitis A, vibrio infection, and norovirus infection.” Since oysters are often eaten raw, they may cause food poisoning by passing on bacteria causing fever, nausea, diarrhea, and fever (16) (17). Dr. Liana Casusi, MD, says, “Chemical contaminants like lead, cadmium, or mercury in oysters pose various other health risks. Because oysters contain high amounts of zinc, it is important to eat them in moderation. Too much zinc ingestion can cause poisoning and lead to vomiting, muscle cramps, stomach pain, and watery diarrhea. Also, eating raw oysters must be avoided by children, pregnant or breastfeeding women, and immunocompromised individuals at all costs. In addition, the CDC recommends that oysters only be eaten cooked. Also, individuals with seafood allergies must avoid eating them.” Is it OK to eat oysters every day? Yes, it is safe to eat oysters every day. They contain nutrients like vitamins B12 and copper, which can promote overall health. Are oysters a superfood? Yes, oysters are a superfood, as they are loaded with many vitamins, minerals, and omega-3 fatty acids. They are also low in calories and cholesterol.

Sources

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