You either love or hate oysters; there’s no in-between. The ones who love it enjoy its seafood-y flavour and chewy texture. The ones who don’t detest its sliminess. Love them or hate them, oysters are packed with some amazing nutrition benefits.
What are oysters?
Oysters are bivalve molluscs or a type of shellfish that are consumed either fresh or raw. Oysters are often bred for extracting pearls, but they are also consumed as a delicacy.
Oysters are among the oldest foods in human history. They were consumed even by ancient humans, who held them against fire to pop the shells open.
These molluscs are easy to gather since they stay in shallow waters and often stay put in a single location all their lives.
In the 19th century, there was a golden age of oysters when they were consumed by the rich. With time, the mass cultivation of oysters became cheaper and eventually became popular even with the working class.
In the west, fresh oysters are consumed fresh with vinegar, lemon juice and chilli sauce. However, they can pose health risks if the oysters are not fresh. They are also coated with batter and deep-fried.
In India, oysters are consumed cooked. They are extracted, cleaned and cooked in spicy gravy with a coconut base. They are also fried by coating them with semolina and rice flour.
Oyster nutrition
100 grams of oysters contain the following nutrients:
| Nutrients | Measure (Daily Value) |
| Calories | 199 |
| Total fat | 13 gm (20%) |
| Saturated fat | 3.2 gm (16%) |
| Cholesterol | 71 mg (23%) |
| Sodium | 417 mg (17%) |
| Potassium | 244 mg (6%) |
| Total carbohydrates | 12 gm (4%) |
| Protein | 9 gm (18%) |
| Vitamin C | 6% |
| Calcium | 6% |
| Iron | 38% |
| Vitamin D | 0% |
| Vitamin B6 | 5% |
| Cobalamin | 260% |
| Magnesium | 14% |
| Zinc | 555% |
| Copper | 493% |
| Manganese | 20% |
Health benefits of oysters
Like all seafood, oysters are a high protein food with many micronutrients. It’s also among the highest dietary source of zinc, a mineral important for immune and thyroid functions, healing wounds and blood clotting.
Oysters are also high in vitamin B12, with a 100-gram serving delivering 540% of the daily requirement. The micronutrient is important for keeping blood and nerve cells healthy. It also breaks down homocysteine, a protein that is associated with a high risk of heart diseases and Alzheimer’s disease.
Trace mineral copper is another nutrient that is found abundantly in oysters. The mineral is important for the formation of blood and nerve cells. It also keeps the immune system strong and bones healthy.
Furthermore, oysters are also a rich source of healthy omega 3 fatty acids.
Considering these facts, oysters may be among the most nutritious seafood. Including them in your diet can offer many health benefits. Here are some of them:
- Boosts immune system
- Helps in the production of blood cells
- Keeps nerves healthy
- Prevents heart diseases
- Prevents cognitive decline
- Reduces risk of Alzheimer’s disease
- Strengthens bones
- Helps in regulating thyroid functions
- Helps prevent anaemia
- Prevents oxidative stress
- Great source of protein
- Can aid weight loss
Good for cardiovascular health: Oysters are one of the best sources of vitamin B12. A single 100-gram serving can give you 540% of your daily requirement. This vitamin can break down a protein known as homocysteine, which increases the risk of cardiovascular diseases. It is also a good source of heart-healthy omega 3 fatty acids and potassium.
Good for weight loss: Like all seafood, oysters can aid in weight loss because it’s a low-calorie food that is rich in proteins. Unless you consume it batter-fried, oysters can be safely consumed as a part of weight-loss diets.
References:
1. US Department of Agriculture
2. Harvard TH Chan
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