Eating seafood of any type can be good for your health. Oysters are no different. They provide a number of essential nutrients in significant amounts. Health officials recommend eating seafood at least three times per week for the most benefits. With the advent of companies Cultivating Oysters, there are even more available for those who enjoy this type of shellfish.
A 3-ounce serving of oysters cooked in moist heat has just 87 calories, including 9.7 grams of protein, 2.91 grams of fat and 4.6 grams of carbohydrates. Skip the breaded and fried version, as a serving of oysters cooked this way has almost 11 grams of fat, which is 16 percent of the recommended daily value for fat, along with almost 10 grams of carbs and only 7.5 grams of protein. The fat content includes 771 milligrams of essential omega-3 fats, which are the ones that help with heart health. This is more than the minimum of 500 milligrams recommended on average per day.
Oysters are particularly high in vitamin B-12, with each serving providing more than twice the minimum recommended daily value. You need plenty of vitamin B-12 so your body can form red blood cells to carry oxygen around the body, for proper brain function and for forming DNA. Other good sources include clams, fortified breakfast cereals, salmon, trout, tuna and haddock. Oysters also provide some of the other B vitamins, including riboflavin and niacin.
A serving of oysters also contains 445 percent of the daily value for zinc and 243 percent of the DV for copper. Zinc is important for forming proteins and for immune function, and copper is important for producing energy and forming collagen to keep your bones and tissues from breaking down. Eating oysters will give you more than 40 percent of the DV for each selenium and iron and 25 percent of the DV for manganese. Selenium helps with immune function and DNA formation, iron is essential for transporting oxygen and manganese is necessary for blood clotting and maintaining blood sugar levels. This nutritious seafood has 16 percent of the DV for phosphorus and 10 percent of the DV for calcium as well. Both of these minerals help form strong bones.
Raw Oyster Considerations
It isn’t recommended that people consume raw oysters as they could be contaminated with a bacteria that could cause food poisoning and even death in some cases.