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Oysters: Are they good for you?

    Oysters: Are They Good for You?

    Along with vegetarian diet, consuming seafood can also be beneficial for health. These seafood include fish, krill, shrimps, lobsters, crab, etc. These include a name of oyster, which can be used in many health problems. At the same time, oysters can also have some side-effects due to improper cooking or some other reasons. In this article, we will reveal some science-based health benefits of oysters. In addition, you will also the uses and side-effects of oysters. For complete information, read this article till the end.

    WHAT IS OYSTER:


    Oysters are a type of sea creature that comes from the Ostreidae family. Some types of oysters are commonly consumed raw or cooked. They are loved by people all over the world. Oysters are found in India, especially on the coast of South India such as Kerala, Tamil Nadu, Andhra Pradesh and Goa. In addition, they are also found in many other countries around the world.

    TYPES OF OYSTERS:


    Some of the popular types of oysters are:

    • True Oysters: They are members of the Ostreidae family. Examples include the eastern oyster, Olympia oyster, Pacific oyster, European flat oyster and the Sydney rock oyster.
    • Pearl Oysters: They are not closely related to true oysters. Pearl oysters can be cultivated in both saltwater and freshwater environments.
    • Thorny Oysters: Belongs to the genus Spondylus.
    • Saddle Oysters: This type of oysters are members of the Anomiidae family. They are also known as jingle shells.
    • Dimydarian Oysters: Members of the Dimyidae family.
    • Windowpane oysters
    • Pilgrim oyster
    Oyster Nutrition Facts

    OYSTER NUTRITION PROFILE:


    According to Food Data Central, per 100 gram of raw oyster provides:

    • Energy: 33 kcal
    • Protein: 3.31 g
    • Carbohydrates: 6.09 g
    • Fiber: 2.3 g
    • Calcium: 3 mg
    • Iron: 1.33 mg
    • Magnesium: 18 mg
    • Phosphorus: 120 mg
    • Potassium: 420 mg
    • Sodium: 18 mg
    • Zinc: 0.77 mg
    • Copper: 0.244 mg
    • Manganese: 0.113 mg
    • Selenium: 0.113 µg
    • Vitamin B6: 0.11 mg
    • Folate: 38 µg
    • Choline: 48.7 mg
    • Vitamin A: 2 µg
    • Vitamin D: 29 IU
    • Thiamin: 0.125 mg
    • Riboflavin: 0.349 mg
    • Niacin: 4.96 mg
    • Water: 89.2 g
    • Total lipid (fat): 0.41 g
    • Cholesterol: Zero
    • Fatty acids, total saturated: 0.062 g
    • Fatty acids, total monounsaturated: 0.031 g
    • Fatty acids, total polyunsaturated: 0.123 g

    BENEFITS OF OYSTER FOR HEALTH:


    Some of the proven benefits of oysters may include:

    Oyster Benefits for Health

    1. RICH SOURCE OF VITAMIN B12:

    Oysters are a great source of vitamin B12, due to which consuming it can provide the benefits of vitamin B12. This vitamin helps increase metabolism. At the same time, it helps in the formation of red blood cells (RBC) and helps maintain the health of the central nervous system.

    2. FOR HEART HEALTH:

    Oysters can be used to keep the heart healthy. They are rich in omega-3 oils. And, according to a scientific research, omega-3 fatty oil acids may work reduce the risk of heart ailments such as heart attack by keeping the heart rate normal.

    In addition, oysters can also help keep your blood vessels healthy, prevent narrowing of arteries and even prevent blood clots. At the same time, it is also important to consult your doctor if you have any heart related problem.

    3. CONTAINS OMEGA-3 FATTY ACIDS IN PLENTY:

    Oysters are a rich source of omega-3 fatty acids. Different types of oysters contain different amounts of it. So, if you consume oysters, you can also grab the benefits of omega-3 fatty acids. It can helps relieve many health related problems such as protecting against the risk of heart disease, arthritis and helps reduce the symptoms of brain disorders such as Alzheimer’s disease and dementia.

    In addition, it works in the physical and mental development of the baby and and reduce intestinal problems.

    4. REDUCE CHOLESTEROL:

    The benefits of oysters can also be found in controlling cholesterol. According to a research done on rats, oysters have cholesterol-lowering properties, which help reduce the bad levels of cholesterol in the people who consume it.

    In addition to this, oysters also contain hypolipidemic properties and their consumption may help control cholesterol.

    Oyster For Health

    5. IN MENTAL HEALTH:

    The benefits of oysters can also be seen for mental health. Similar to antidepressant drugs, oysters have antidepressant effects. It contains vitamin A, vitamin B12, vitamin B6, iron, potassium, magnesium, selenium, folate, thiamin, zinc and omega- 3 fatty acids. These can help reduce and overcome the symptoms of mental illness such as depression.

    6. OYSTERS FOR WEIGHT LOSS:

    Low-calorie foods can be beneficial when it comes to weight loss. Oysters can also be included in the low-calorie food list. Along with other healthful nutrients, they are rich in protein. In addition, oysters are low in calories, due to which it can be considered a great option for dinner. In such a situation, if you consume oysters, it can be effective in reducing weight.

    7. IN ANEMIA:

    Iron deficiency is the most common cause of anemia because iron is needed to produce hemoglobin in the body. Deficiency of this nutrient can cause fatigue and shortness of breath.

    According to a scientific study, consumption of iron-rich foods is considered vital to get relief from anemia. So, it can be a good option to include oysters into your diet.

    8. HELPS IMPROVE IMMUNE SYSTEM:

    Oysters can also benefit your immune system. According to a scientific research, it may show positive effects for immunomodulation. On this basis, it would not be wrong to say that oysters can be beneficial in boosting immunity.

    9. IN DIABETES:

    The benefits of oysters can also be seen when it comes to avoiding the problem of diabetes. It helps reduce the level of sugar in the body. Oysters contain a compound, called zinc in abundance. This compound helps improve the functioning of insulin in the body, which can help in controlling the sugar levels. Oysters are a type of shellfish and it is recommended to include them into your diet.

    HOW TO EAT OYSTERS:


    Oyster Recipes

    Oysters can be used in the following ways:

    • Oysters can be used as a seafood soup
    • Oyster meat can be cooked and eaten by adding it to pasta
    • They can also be eaten roasted
    • Oyster meat can be eaten cooked in coconut or olive oil and spices
    • It can be steamed with butter, lemon and finely chopped herbs.

    HOW MANY OYSTERS SHOULD BE CONSUMED PER DAY?


    Consumptions of oysters depends on the several factors such as age, health and medical condition of a person. However, you can follow this chart to avoid side-effects:

    • 1 to 3 years: 30 grams (one ounce)
    • 4 to 7 years: 60 grams (two ounce)
    • 8 to 10 years: 90 grams
    • 11 years and above: 120 grams

    Here; it is recommended not to consume more than 240 grams of seafood a day.

    PRECAUTIONS:


    To avoid the side-effects of oysters, it is important to take care of some precautions while cooking it, such as:

    • Keep water for boiling on the gas burner, when the water boils, then add oysters to it
    • Don’t consume oysters that already have their shells open
    • Oyster’s shell opens while during cooking. In this case, it is recommended to do not consume oysters whose shell does not open while cooking
    • Boil the oysters for another three to five minutes even after the shells have opened.

    WHEN TO EAT:


    Experts believe that oysters have a warming-effect, so it is vital to consume it during cold days. At the same time, there is no research or solid evidence available in this regard.

    SIDE EFFECTS OF OYSTERS:


    As we have previously discussed, oysters are a type of shellfish and may include bacteria such as Vibrio vulnificus and Vibrio parahaemolyticus, which can work spread infection in the body. The symptoms such as nausea and vomiting may be seen. Symptoms of infection with Vibrio parahaemolyticus may include abdominal pain, fever, diarrhea and chills.

    Noroviruses (sometimes referred to as Norwalk virus or Norwalk-like virus) have also been found in some oysters, which can cause severe infection in the body. It can cause intestinal infections, which can lead to problems such as nausea, vomiting and abdominal pain.

    Do not consume raw oysters, if you are pregnant. It can lead to infection. It is advisable that oysters should always be cooked thoroughly and consumed.

    TAKE AWAY


    If you’re a seafood lover, then you must know that oysters are a delicious food. In this article, you must have understand how many benefits of oysters are there and how many types of diseases it can prove beneficial in preventing. In addition to this, it should be eaten properly cooked to avoid the side-effects.

    FREQUENTLY ASKED QUESTIONS (FAQs):

    Q. Why is oyster called a superfood?

    A. Oysters contain nutrients like iron, calcium, potassium, magnesium, vitamin B6 due to which it is considered as a superfood.

    Q. Can oysters help cleanse the stomach?

    A. Yes! Oysters can be beneficial for cleansing the stomach. A research has revealed that oysters can help in reducing the problems related to digestion and immunity.

    Q. Are oysters good for the liver?

    A. No! Consuming raw oysters can aggravate liver problems. Therefore, people suffering from liver related problems are advised to avoid eating them.

    REFERENCES:

    1. Seed production of back water oyster- Crassostrea madrasensis (Preston); P.Gomathi, M.K.Anil, P.K Raheem,B. Raju,O.Shalini, P.M Krishnapriya.
    2. Oysters; Wikipedia.
    3. Long-Chain Omega-3 Oils–An Update on Sustainable Sources; Peter D. Nichols, James Petrie and Surinder Singh; PMCID: PMC3257669. PMID: 22254042.
    4. Vitamin B12; Medline Plus.
    5. Effects of feeding oyster Crassostrea gigas on serum and liver lipid levels in rats; Kazunari Tanaka, Ikuo Ikeda, Ayako Kase and Kazunori Koba; PMID: 12887155.
    6. Antidepressant foods: An evidence-based nutrient profiling system for depression; Laura R LaChance and Drew Ramsey; PMCID: PMC6147775. PMID: 30254980.
    7. Safe eating during cancer treatment; Medline Plus.
    8. Review on Omega-3 (n-3) Fatty Acids in Fish and Seafood; İlkan Ali Olgunoglu; Research Gate.
    9. Omega-3 Fatty Acids; National Institutes of Health.
    10. The oyster immunity; Lingling Wang, Xiaorui Song and Linsheng Song; PMID: 28587860.
    11. Nutraceutical potential of Oyster; Neelesh Kumar Maurya; Research Gate.
    12. Iron deficiency anemia; Medline Plus.
    13. Your Guide to Anemia; National Heart, Lung and Blood Institute.
    14. Virus-Contaminated Oysters: a Three-Month Monitoring of Oysters Imported to Switzerland; Christian Beuret, Andreas Baumgartner and Jakob Schluep; PMCID: PMC154765. PMID: 12676712.
    15. Advice about Eating Fish; U.S. Food and Drug Administration.
    16. Norovirus Infection (Norwalk virus Norwalk-like virus); Department of Health.
    17. Food safety during pregnancy; Marsha Taylor and Eleni Galanis; PMCID: PMC2920771. PMID: 20705876.
    18. Oyster (Crassostrea gasar) gastrointestinal tract microbiota and immunological responses after antibiotic administration; Sci ELO.
    19. Mushrooms oyster raw; Food Data Central.
    20. Chronic liver disease and consumption of raw oysters: a potentially lethal combination–a review of Vibrio vulnificus septicemia; Samir M Haq and Hari H Dayal; PMID: 15842598.
    21. Oregon Health Authority Warns of the Risks of Eating Contaminated Raw Oysters; Oregon Health Authority.

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