Oysters are sustainable, convenient and healthy food. Integrating them into your diet can have a lot of benefits, including boosting your immune system. Let’s take a look at some of the facts.
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 good source of omega-3 fatty acids which can help keep your brain and heart-healthy. Studies have shown that people who consume a diet high in omega-3’s have a lowered risk of heart disease and type 2 diabetes.
Source of Nutrients
Oysters pack a huge nutritional punch compared to their calorie load. They’re especially high in the following vitamins and minerals.
Vitamin B12- Critical for nervous system health, metabolism and blood cell health. A standard serving of oysters is 600% of your recommended daily intake.
Zinc- Boost your immune system, metabolism and cell growth. A standard serving of oysters is 600% of your recommended daily intake.
Vitamin D- Essential to immune health and bone health. A standard serving provides 80% of your recommended daily intake.
Iron- Most people don’t get enough iron in their diet, but it’s crucial to hemoglobin and myoglobin production, which carry oxygen through your body. A standard serving is 37% of your recommended daily intake.
Zinc and vitamins B12 and D also have antioxidant effects, boosting your immune system even more. Research shows that people who consume diets rich in antioxidants lower their risk of heart disease, diabetes, some cancers, and all-cause mortality.
Aside from all of the nutrients, oysters are also a source of high-quality protein. 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 risk of heart disease.
As if all of this staggering data wasn’t enough, oysters are delicious. Who knew living a healthier lifestyle could be so easy.