Oysters are amazing. Not only are the water-filtering powerhouses, habitat creators, and ecosystem supporters, but they’re also nutrition bombs perfect for giving yourself a health boost. We recently caught up with Adelie Duffy, a personal trainer, and nutritionist based to discuss the health benefits of eating oysters.
"I am educated and passionate about nutrition, hormones, and biohacking to help people reach their wellness goals through more than just exercise,” says Duffy about her experience.
We asked Duffy about the benefits of oysters, and their amazing zinc content was the first thing that came up. “Zinc is an antioxidant, it is anti-inflammatory, it plays a major role in growth and development, and is essential for a strong immune system,” Duffy explained.
On average, oysters can contain up to 600% of your recommended daily intake for zinc. “You would have to eat 12 cups of baked beans to obtain the same amount of zinc in 3 medium-sized oysters,” she says.
Zinc is hugely important for the body, “Stress causes zinc to fall. Fortified cereals and other foods containing phytates bind to zinc and decrease the amount absorbed by your body. Oysters are the most bioavailable form of zinc.” Duffy explains. So, getting enough zinc can help reduce stress, boost energy and improve your immune system.
But, that’s not all oysters are good for. In fact, they’re nutritional powerhouses, containing a myriad of critical nutrients.
According to Healthline, a standard 3.5-ounce serving of oysters contains several valuable minerals, almost as much protein as an egg, and low calories.
- Calories: 68
- Protein: 7 grams
- Fat: 3 grams
- Vitamin D: 80% of the Reference Daily Intake (RDI)
- Thiamine (vitamin B1): 7% of the RDI
- Niacin (vitamin B3): 7% of the RDI
- Vitamin B12: 324% of the RDI
- Iron: 37% of the RDI
- Magnesium: 12% of the RDI
- Phosphorus: 14% of the RDI
- Zinc: 605% of the RDI
- Copper: 223% of the RDI
- Manganese: 18% of the RDI
- Selenium: 91% of the RDI
Oysters are also a great source of high-quality protein- and they are a complete protein source meaning they contain all nine essential amino acids needed by your body. Higher protein diets have been proven to boost weight loss, blood sugar control, and reduced the risk of heart disease.
The next time you’re feeling like you need a boost, think about picking up some White Stones and adding them to your monthly meal plan.
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