Nutritional Components and Value of Oysters

Oysters are among the most nutritious seafood, known for their high minerals, vitamins, and protein content. The nutritional components in oysters help boost the immune system, improve physiological functions, benefit cardiovascular health, and support bone and joint health or are essential for energy metabolism and body development. As a result, oysters are not only delicious but also provide many benefits for overall health.

1. What are the nutritional components of oysters?

The nutritional value of oysters is very rich, providing many essential vitamins and minerals for the body.

The nutritional composition of 100g of fresh oysters includes:

• Calories: 68 kcal. Oysters contain few calories and not much-saturated fat, suitable for a healthy diet.
• Protein: 7 grams. Oysters contain high amounts of protein, necessary for muscle cell development and repair.
• Fat: 2 grams, including omega-3 fatty acids. These are fatty acids beneficial for cardiovascular health and reducing inflammation.
• Carbohydrate: 3.9 grams. Most of the carbohydrates in oysters come from glycogen, a form of carbohydrate stored in animal muscles and liver. Due to this low-carb content, oysters are often used in low-carb diets like keto or paleo.
• Zinc: 605% DV (Daily Value) – About 60 mg. This is a prominent component of oysters, with very high content, helping to boost the immune system, support enzyme function, and enhance reproductive health.
• Vitamin B12: 324% DV – About 15.5 mcg, good for the nervous system and blood formation.
• Iron: 37% DV – About 6.7 mg. Oysters provide iron, necessary for red blood cell production and oxygen transport in the body.
• Magnesium: 10% DV – About 47 mg, supporting energy production.
• Selenium: 91% DV – About 44 mcg. An important component for thyroid function and antioxidation.
• Vitamin D: 80% DV – About 320 IU, supporting calcium absorption and bone health.
• Calcium: 10 mg. This mineral supports bone and tooth health.

2. Is eating oysters good for health? Why and how beneficial is it?

Eating oysters is very good for health due to their high nutritional content and the many biological benefits this food brings. Here is a detailed analysis of why oysters are good and how beneficial they are:

• Rich in zinc, helping to boost the immune system and reproductive health: Oysters are a top source of zinc, helping to support a strong immune system, promote wound healing, and balance hormones in the body. Zinc is also very important for reproductive health, especially in men, as it plays a role in testosterone production and maintaining sexual function.
• High-quality protein source: The nutrition in oysters contains high-quality protein, which is essential for building and repairing cells, as well as maintaining muscle development. This protein content helps people feel full longer, while supporting metabolism, very good for those who want to maintain shape or gain muscle.
• Contains omega-3 fatty acids good for heart health: The nutrients in oysters contain omega-3 fatty acids, unsaturated fats that help protect cardiovascular health. Omega-3 helps reduce inflammation, reduce blood fats, and reduce the risk of cardiovascular diseases such as heart attack and stroke.
• Rich in vitamins and minerals: Oysters provide many important vitamins and minerals such as:
  • Vitamin B12: Necessary for nerve function and red blood cell formation, helping to fight fatigue and boost energy.
  • Selenium: A powerful antioxidant that helps protect cells from the effects of free radicals.
  • Iron: Helps the body produce red blood cells and transport oxygen efficiently.
  • Vitamin D: Helps improve calcium absorption, supports bone health, and reduces the risk of osteoporosis.
• Promotes brain health: With high zinc and omega-3 content, oysters help improve brain function and reduce the risk of neurodegenerative diseases. Zinc plays an important role in the development and function of the central nervous system, while omega-3 improves memory and cognitive ability.
• Low in calories and supports weight loss: Oysters have a low calorie content, only about 68 calories per 100 grams, very suitable for those following a weight loss diet. Despite being low in calories, oysters still provide adequate protein, vitamins, and essential minerals, helping to maintain energy without causing weight gain.

Eating oysters is not only an excellent way to supplement nutrition but also brings many benefits to overall health, from boosting the immune system, protecting cardiovascular health, improving brain function, to supporting reproductive health. In particular, oysters are very suitable for people who want to have a healthy diet, control weight, and improve quality of life.

3. How to use and prepare oysters for health benefits

Oysters are a type of seafood that contains many nutrients and brings many health benefits if used and prepared correctly. To optimally use the nutrients provided by oysters, you can apply a few preparation methods as follows:

3.1 Eating raw oysters

Raw oysters are often considered the best source of nutrients because the enzymes and vitamins are still intact. Raw oysters contain a lot of zinc, which helps boost the immune system, improve physiological function, and beautify the skin. However, when eating raw oysters, care should be taken to choose fresh, clean oysters from a reliable source to avoid the risk of infection.

3.2 Grilled oysters with cheese

This is a popular and delicious dish. After washing the oysters clean, place them on the grill and cover with cheese, creating a fragrant, creamy dish. Grilling oysters helps retain most of the beneficial nutrients such as protein, zinc, and vitamin B12, while helping to limit the risk from bacteria compared to raw oysters.

3.3 Stir-fried oysters with vegetables

Stir-frying oysters with vegetables such as bell peppers, onions, green vegetables, leeks helps make the dish nutritious and rich in vitamins and fiber. The stir-frying method retains many nutrients from oysters and vegetables, while reducing cholesterol and fat.

3.4 Steamed oysters with lemongrass

Steaming oysters with lemongrass and ginger helps preserve the natural sweetness of oysters, while having a cooling and detoxifying effect. This is a simple, easy-to-make dish that still retains most of the nutrients of oysters.

3.5 Oyster porridge

Oyster porridge is a nutritious, easily digestible dish, suitable for people recovering from illness or children. After being cleaned thoroughly, oysters are cooked with porridge, helping to provide protein, calcium, and essential minerals.

It can be seen that the nutrition in oysters is very rich and brings many health benefits. Consuming oysters scientifically will help improve health and spirit. Because a complete nutritional regime is the key to a healthier and longer life.

Source: fdc.nal.usda.gov – webmd.com – healthline.com