8 Health Benefits Of Oysters, Nutrition, And Side Effects

Know Your Ingredient: Oyster

What Is It?
Oyster is a type of salt-water bivalve mollusk that is commonly consumed because of its unique taste and flavor.

What Are Its Benefits?
It may help in strengthening bones, managing blood sugar levels, lowering cardiovascular risk, and improving sexual drive.

Who Can Consume It?
It is safe for consumption for most people except for people who are allergic or with a low immune system.

How Often?
You can consume it daily but in moderation.

Caution
Pregnant and breastfeeding women should not comune it in excess.

What Are Oysters?

Oysters are a group of saltwater bivalve mollusks that dwell in marine or brackish environments. They are an important element of the ecology and filter contaminants from the water to provide habitat for other marine organisms.

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.

Did You Know?

The oyster’s history is fascinating. Scientists discovered fossils showing that the oyster existed nearly 145 million years ago. However, many zoologists firmly believe that the oyster first showed up in the Triassic period, about 200 million years ago, when dinosaurs existed.

Wondering what nutrients oysters contain and are oysters healthy? 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 antioxidant activity in the body.

The oysters you consume are marine-water mollusks, which contain most of the dietary nutrients you need. Check out the next section for some of the oyster shell benefits you should know about.

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 — cholecystokininⁱ  XA peptide hormone of the gastrointestinal system responsible for stimulating the digestion of fat, lipids, and proteins. (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 based on oyster culture 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 osteoporosisⁱ  XA condition in which bones become weak and brittle, which can easily cause fractures due to low bone mineral density. 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 osteoporosisⁱ  XA condition in which bones become weak and brittle, which can easily cause fractures due to low bone mineral density. ,” 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 oysters’ benefits? 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 simple oyster recipes:

• 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.

Thanh, a research engineer, shared a simple yet effective tip for opening oysters in his blog. He said, “I attack the oyster by having the knife at about a 45 degree angle and then inserting it at the back tip of the oyster. I found that the triangular shaped back of the knife really made it easy to pry the back oyster tip open (i)”

Note: Cooked oysters are a better option as the high heat kills bacteria and other possible disease-causing organisms.

Fun Fact

It was during the Mesolithic period that people started eating oysters. They would pick up oysters during low tides, crack them open on the rocks, and pry the shells apart to eat the oyster meat.

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 Aⁱ  XA liver infection caused by the Hepatitis A virus. It is highly contagious and usually occurs due to contamination in food or water. , vibrio infection, and norovirus infection.”

Since oysters are often eaten raw, they may cause food poisoning by passing on bacteria causing fever, nauseaⁱ  XAn uncomfortable feeling in the stomach which may not always lead to vomiting but causes an urge to vomit. , 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 immunocompromisedⁱ  XA condition in which the body’s immune system is weakened, which may be due to a health condition or medical treatment. individuals at all costs. In addition, the CDC recommends that oysters only be eaten cooked. Also, individuals with seafood allergies must avoid eating them.”

Infographic: Top 5 Reasons To Start Eating Oysters Today

Oysters are superfoods that can make any dining experience special. They have a lot more to offer than just their salty, zesty taste. They are packed with essential vitamins and minerals and may help enhance your health. The infographic below focuses on the many benefits of oysters. Check it out to learn why you should make them a part of your daily diet.

Get the high-quality PDF version of this infographic.

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Frequently Asked Questions

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.

Why are oysters so expensive?

They can be expensive due to their seasonal availability, limited supply (cannot be farmed in large quantities), high demand, and storage and transportation charges.

Can consuming too many oysters be harmful to the body, and if so, how much is too much?

Yes. Eating more than six oysters per day is considered unsafe and may cause several side effects, such as diarrhea, abdominal pain, and vomiting (16).

Oysters are packed with nutrients and offer amazing health benefits. Watch this video to learn why you should eat more oysters and how they can benefit your health!

Image: Stable Diffusion/StyleCraze Design Team

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Dr Archana BatraPG Diploma, CDE

     

Dr Archana Batra is a dietitian, physiotherapist, and Certified Diabetes Educator with over 13 years of experience in nutrition and diet counseling. She specializes in weight management diets and diets related to metabolic disorders like diabetes, high cholesterol levels, hypertension, etc. She believes in following healthy eating practices to lose weight and prevent lifestyle-related disorders. Dr Archana tailors her plans...more

Gayathri VijayHealth & Wellness Writer

 

Gayathri is a biotechnology graduate from Vellore Institute of Technology with a keen interest in research-oriented writing, microbiology, genetic engineering, and psychology and cognitive science. She writes about ingredients and their benefits for the human health and aims to demystify science through her articles. Prior to this, she has freelanced with different organizations and wrote articles on mental health and...more

Ravi Teja TadimallaSenior Editor

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science. This formidable combination equips her with the knowledge to write research-backed health and wellness articles. She has also published a research...more