Health Benefits Of Oysters

Health Benefits Of Eating Oysters

Oysters belong to the group of mollusks that have bivalves and live in saltwater; As seawater, it is a delicious seafood meal that is low in calories, and full of nutritional benefits, and here are 5 of the important benefits of oysters for your health:

Source Of Many Vitamins And Minerals

Oysters provide a variety of vitamins and nutrients that the body needs, and the following are a group of these nutrients:

Vitamin D: which plays an essential role in maintaining the health of the immune system and bones. Read more about Vitamin D

Copper: The body needs it to produce red blood cells, bone, and some enzymes.

Iron: The body needs it to produce hemoglobin and myoglobin.


Helping Lose Weight

Oysters are rich in protein. Each oyster, depending on its size, contains approximately 2 grams of protein. That is, eating up to 6 of them may provide the body with an amount of protein equivalent to 12 grams, which can be obtained from eating 56 grams of meat, and according to the Food and Drug Administration (FDA): “The generally recommended amount of protein is equivalent to 50 grams per day, but the amount may increase or decrease depending on the number of calories consumed.

Does this have anything to do with weight loss? Yes; Oysters are a rich nutritional meal that can be added to the diet followed for weight loss. Because of its high protein content, protein-rich foods may help promote satiety and weight loss.

Providing The Body With Antioxidants

Oysters contain many antioxidants, including the phenolic compound known as DHMBA, which has a strong antioxidant effect and protects against some diseases caused by oxidative stress and atherosclerosis. Due to the antioxidant properties of oysters, they are It has many benefits that help protect human liver cells from oxidative stress damage such as damage and programmed cell death, and this was mentioned in a laboratory study published in 2015 in the Journal of Food chemistry.

Promote Brain Health

Brain health is affected by the number of vitamins obtained from food; For example, vitamin B12 deficiency is linked to Alzheimer’s disease, and vitamin B12 deficiency can affect an individual’s mental health, as it may lead to depression or suicidal thoughts, so oysters can contribute to maintaining brain health, by providing it The body has a good amount of vitamin B12.

Potential To Reduce The Risk Of Osteoporosis

As mentioned earlier, oysters contain a range of vitamins and nutrients, including vitamin D, copper, manganese, zinc, as well as calcium, which are all linked to bone health, and since the body's access to these nutrients from food sources - such as oysters - is considered Much better than taking them in supplement form, eating oysters may help reduce the risk of osteoporosis, especially in older women, by preventing bone tissue loss.

Other Potential Benefits Of Oysters

Other important benefits of oysters are:

  • Reducing the risk of cardiovascular disease, or infertility, because oysters are a natural source rich in selenium.
  • may enhance sexual arousal; Perhaps because it contains large amounts of zinc, which is one of the important minerals for sexual health, in addition to its content of nutrients necessary for the health of men's sexual health in particular.
  • Potential to enhance immune system function, the body's ability to recover and accelerate wound healing; Because of its rich content of nutrients, such as zinc.
  • May reduce the risk of developing type 2 diabetes; As a result of its high content of protein and antioxidants.

The Nutritional Value Of Oysters

100 grams of steamed oysters contain a variety of values ​​and nutrients, which are shown in the following table:

Nutritional value

Quantity per serving


77.3 milliliters


102 calories


11.37 grams


3.4 grams


5.42 grams


1.24 g


118 mg


8.26 mg


36 mg


145 mg


280 mg


509 mg


78.26 mg


4.837 mg


39.2 mcg


0.034 mg


0.17 mg


1.658 mg

Vitamin B6

0.056 mg


10 micrograms


129.4 mg

Vitamin B12

15.68 mcg

Vitamin A

23 micrograms

Vitamin E

1.69 mg

Vitamin K

2 micrograms


80 mg


Tips When Buying Oysters

Attention must be paid to the source of oysters that are chosen for the purpose of eating to ensure a healthy oyster meal, so it is advised when shopping and buying oysters that:

  • Buy oysters with closed shells, and avoid choosing oysters with open shells.
  • Avoid eating oysters that do not open during cooking, and dispose of them immediately.
  • Avoid stacking oysters while they are cooking in one pot; As this may result in it not being cooked well.

How To Cook Oysters

It is better and safer to eat oysters cooked than to eat them raw. Cooking it contributes to getting rid of the harmful microbes present in it, In fact, oysters can be eaten in more than one way without affecting its benefits or nutritional contents significantly, and here are some ways to cook oysters that you can try:

  1. Fry oysters, and you can fry them, for example, in coconut oil.
  2. Steam oysters and lemon juice and butter can be added to it.

Oyster Damage And Precautions For Its Use

Eating oysters, especially when eaten raw, can cause some harm, so people with immune system problems, children, and pregnant and breastfeeding women are advised to avoid eating raw oysters or seafood.

Among the disadvantages of eating oysters are the following:

The high chances of getting a bacterial infection when eating raw oysters, and the symptoms that may appear in this case are fever, diarrhea, vomiting, and blood poisoning in the most serious cases.

Viral infection because shellfish may contain viruses, such as enteroviruses, which may cause health risks.

Decreased absorption of iron or copper in the body when consuming large quantities of shellfish, because it contains high amounts of zinc.

Allergic reactions occur in people who are allergic to seafood.

Heavy metals such as lead, cadmium, and mercury enter the body, so it is recommended to avoid consuming shellfish in large quantities.

Article Summary

Oysters are a meal rich in the necessary nutrients, which may have a role in maintaining the health of the brain, bones, and heart. Oysters may be a protein-rich meal that contributes to weight loss, but attention should be paid to the necessity of cooking it and following the correct way in it. To avoid the risks that may result from eating it raw, in addition to the need to avoid consuming it in large quantities.

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