Untitled Document
Oysters are a common name for a variety of bivalve mollusks found in marine or brackish waters. Some oysters are harvested for their pearls, some for their translucent shells. In this article, we will discuss a variety of oysters that are eaten. 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 a keystone species that provide habitat to many other species. They also help in filtering feeders, improving the quality and clarity of the water.
Oyster Nutrition Facts
The impressive health benefits of oysters come from their vast stockpiles of minerals, vitamins, and organic compounds. It might be rich in certain essential trace minerals like zinc and selenium. According to the USDA, an oyster may contain high levels of protein, vitamin D, vitamin B12, iron, copper, manganese, and selenium.
They might also provide other B-vitamins, including niacin, riboflavin, and thiamin, in addition to vitamin C, phosphorus, potassium, and sodium. Finally, they can be a huge source of beneficial (good) cholesterol, antioxidants, and omega-3 fatty acids. These elements make them extremely healthy food that can boost your body’s overall function and health.
Health Benefits of Oysters
Let’s examine some of these health benefits in greater detail.
May be an Aphrodisiac
It was Giacomo Casanova who gave oysters its legendary reputation as an aphrodisiac. The Italian adventurer credited oysters with his libido and energy. And while we may take his exploits with a pinch of salt, his belief in oysters may have a hefty grain of truth. Research now tells us that 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.
Might be Rich in Zinc
Most of us get our zinc from red meat and poultry. However, according to the US Department of Health and Human Services, oysters may 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 can also be a healthier alternative than the more common meat products. Zinc is associated with multiple health benefits, possibly including a healthy reproductive system as explained above. Other benefits may include better immunity, wound healing, and protection from age-related loss of vision.
Might help Weight Loss
Oyster is one of the most nutrient-packed food with a low-calorie count when compared with serving sizes. For instance, 100 gm of the grilled chicken breast may contain 176 calories, while 100 gm of canned oysters may contain 74 calories. The fat content is less than half. In other words, it might be 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.
Might be a Healthy Protein Source
Oysters may 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.
Oysters are also a more environment-friendly option. Studies have shown that oyster harvesting involves no additional greenhouse gas emissions. Instead, it helps in purifying the water in its habitat.
May Contribute to a Heart Health
Oysters can be beneficial for our heart health in more than one way, but primarily due to their possible high levels of omega-3 fatty acids. Omega-3 fatty acids are known as good forms of cholesterol. They may help in maintaining heart rate, lowering blood pressure, improving blood vessel function, and easing inflammation.
The high potassium and magnesium content of oysters may add to their heart benefits. They may help lower blood pressure and relax the blood vessels. This might help in increasing circulation, oxygenation of the blood, and reducing strain on the cardiovascular system. Finally, vitamin E in oysters is also known for its possible cardioprotective properties, particularly for people with chronic diseases like diabetes.
May Speed up Healing
The high zinc content may make oysters particularly important in wound care. Zinc is critical 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.
Might Increase Blood Circulation
Oysters can be a good 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 defense against anemia, 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.
May Promote Healthy Bones
As explained above, oysters can be 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 can also hold for products with the fermented oyster extract.
Might Contain Unique Antioxidants
Oysters may contain a unique antioxidant, named 3,5-Dihydroxy-4-methoxybenzyl alcohol or DHMBA. Various studies have shown that it is a powerful phenolic compound that may benefit 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 may also protect the liver against oxidative stress.
Oysters also contain selenium, a trace mineral that is often lacking in our diet. Studies have 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.
Might Boost Immune Function
Oysters may contain some vital vitamins and minerals that are essential for our body’s immune system. It might be rich in zinc and selenium that may 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 can be rich in vitamin B12, which is extremely important in maintaining our immune system.
How To Eat Oyster?
Eating your first oyster as it comes in its bed of ice can be intimidating. One never quite knows what to do with the pale flesh in its shell. Relax. Eating an oyster is simple. Just take the shell, use your fork to loosen the flesh, and tilt it in your mouth using the wider end. But do not just gulp it down, as some people may suggest. Chew the flesh and let its fresh flavors flood your mouth. Oysters are usually eaten raw and purists prefer to eat them as they are. But they also come with accompaniments like lemon, mignonette, or a red wine sauce. You can add a tiny squeeze or spoonful to the shell just before eating. Remember never to add too much.
While oysters are typically eaten raw, they are also delicious when cooked. You can steam, grill, broil, roast, or fry them.
Word of Caution:
Oysters may be beneficial for your health, but there are some concerns that you should be aware of:
- • Since they absorb many of the nutrients from the areas where they grow, some oysters may contain pollutants and toxins, so only eat the ones that are bought from a trusted source.
- • Raw or undercooked oysters can put you at risk of infections, according to the CDC. This includes vibriosis. Effects can range from diarrhea to limb amputation and fatality.
- • Raw oysters are not recommended for children, people with low immunity, pregnant or breast-feeding women. Oysters may contain a very high amount of minerals like selenium and zinc, which are required by the body only in trace amounts. Excess consumption of zinc over a period of time can cause zinc toxicity. However, there is no evidence of zinc toxicity caused by dietary consumption of zinc.
- • Oysters can be high in their sodium content. So, keep your consumption in check if you have a heart condition. Keep in mind that canned and cooked oysters may have higher sodium content.
Eat them responsibly as a delicacy and a treat every once in a while, and you can enjoy the vast wealth of health benefits they have to offer, and you can help your depleted mineral levels as well!
Untitled Document
Though it’s clear that oysters offer impressive health benefits, some potential concerns exist — especially when consuming them raw.
May Contain Bacteria
Eating raw oyster meat poses a greater risk of bacterial infection.
Vibrio bacteria — including Vibrio vulnificus and Vibrio parahaemolyticus — can be concentrated in filter-feeding shellfish. Eating them raw can increase your risk of exposure.
Infections by these bacteria can lead to symptoms like diarrhea, vomiting, fever, and even more serious conditions, such as septicaemia — a serious blood infection that can cause death.
According to the Centers for Disease Control and Prevention (CDC), 100 of the 80,000 people who get sick from vibrio bacteria in the United States every year die from the infection.
Other Contaminants
Oysters can also carry Norwalk-type viruses and enteroviruses that can pose health risks.
Additionally, these mollusks may contain chemical contaminants, including heavy metals like lead, cadmium, and mercury.
Due to these potential health risks, children, those with compromised immune systems, and pregnant or breastfeeding women should avoid eating raw seafood.
Those who choose to eat raw oysters should be aware of these potential risks. At this time, there is no way to ensure that they’re safe to consume in their raw form, despite rigorous monitoring by both state and federal authorities.
This is why major health organizations like the CDC recommend that they only be eaten cooked.
Other Risks
Oysters contain an exceptionally high amount of zinc. While this mineral is important for health, consuming too much can be harmful.
Though zinc toxicity is most often associated with supplements, eating too many oysters too frequently can lead to negative health effects, such as reduced levels of the minerals copper and iron that zinc competes with for absorption.
Additionally, those who are allergic to seafood should avoid eating them. *