Why Oysters Are The Secret Superfood You Need To Try

While the idea of oysters evokes a scene of seaside eateries and white wine pairings, these seafood superstars do much more for your health than elevating your summer vacation. Oysters, both raw and cooked, are seriously polarizing as far as their taste and texture. But as a superfood, there is no debating the impressive list of health and nutrition benefits they offer.

Oyster Benefits

Rich In Nutritional Value

Oysters are a nutrient-dense food, providing numerous health benefits due to their richness in essential vitamins, minerals, and antioxidants. Here's an overview of the key nutritional benefits of oysters:

Vitamins:

Vitamin D: Crucial for bone health, immune function, and mood regulation.

Vitamin B12: Essential for energy production, nerve function, and red blood cell formation.

Minerals:

Zinc: Boosts immune system function, wound healing, and protein synthesis.

Iron: Vital for healthy red blood cells, oxygen transport, and energy production.

Calcium: Supports bone health, muscle function, and nerve function.

Copper: Plays a role in connective tissue health, immune function, and brain function.

Selenium: Acts as an antioxidant, protecting cells from damage and supporting immune function.

Manganese: Involved in bone health, wound healing, and metabolism.

Other nutrients:

Protein: Essential for muscle growth, repair, and overall health.

Omega-3 fatty acids: Supports heart health, reduces inflammation, and promotes brain function.

Antioxidants: Helps protect cells from damage, reducing the risk of chronic diseases.

Additional benefits:

Low in calories per protein ratio: Oysters are a low-calorie food/moderate protein food, making them an excellent addition to a weight management diet.

Rich in probiotics: Supports gut health and immune system function.

Heart Health

Oysters also greatly benefit heart health, with a variety of science-backed benefits.

1. Lowers Cholesterol: Oysters are low in saturated fat and high in omega-3 fatty acids, which help reduce triglycerides and LDL ("bad") cholesterol.
2. Blood Pressure Regulation: Potassium content in oysters helps lower blood pressure by balancing sodium levels and relaxing blood vessels.
3. Anti-Inflammatory Effects: Omega-3 fatty acids and antioxidants in oysters reduce inflammation, which can contribute to cardiovascular disease.
4. Improves Blood Lipid Profiles: Oysters' omega-3 fatty acids increase HDL ("good") cholesterol, reducing the risk of heart disease.
5. Prevents Blood Clots:  Omega-3 fatty acids inhibit platelet aggregation, lowering the risk of blood clots and stroke.
6. Supports Healthy Blood Vessels: Vitamin D and omega-3 fatty acids in oysters help maintain healthy blood vessel function and flexibility.
7. Reduces Cardiovascular Disease Risk: The combination of nutrients in oysters may lower the risk of heart attacks, strokes, and cardiovascular mortality.
8. Supports Healthy Heart Rhythm: Magnesium and potassium in oysters help regulate heart rhythm and prevent arrhythmias.

Unique Antioxidant Properties

3,5-Dihydroxy-4-methoxybenzyl alcohol (DHMBA)

DHMBA is a unique and potent antioxidant exclusively found in oysters. It’s known for its strong protective effects: (1)

Free radical scavenging: Neutralizes harmful free radicals, protecting cells from oxidative damage.

Anti-inflammatory properties: Inhibits inflammation, reducing the risk of chronic diseases.

Antibacterial and antiviral activities: Shows potential in combating pathogens.

Neuroprotective effects: May help protect against neurodegenerative diseases.

Other major antioxidants in oysters

Vitamin E: Protects cells from damage, supports skin health.

Selenium: Acts as an antioxidant, supporting immune function.

Glutathione: A powerful antioxidant, detoxifies harmful substances.

Polyphenols: Contribute to oysters' antioxidant capacity, supporting overall health.

Natural Mood Booster 

Oysters, in addition to their reputation for being a libido-enhancer (2), can be incredible mood enhancers. Their mood-boosting benefits include:

Reduced symptoms of depression and anxiety

Improved mood stability

Enhanced cognitive function

Better sleep quality

Increased feelings of pleasure and satisfaction

Reduced stress levels

Oysters contain a unique combination of nutrients that can help promote a boost in mood and support mental health. Here are some ways oysters can benefit mental well-being:

1. Omega-3 fatty acids: EPA and DHA support brain health, reducing symptoms of depression and anxiety.
2. Vitamin D: Essential for mood regulation, vitamin D deficiency has been linked to depression.
3. Zinc: Plays a crucial role in neurotransmitter function, supporting mood stability.
4. Serotonin: Oysters contain serotonin-boosting compounds, helping regulate mood, appetite, and sleep.
5. Dopamine: Tyrosine, an amino acid in oysters, is converted into dopamine, supporting pleasure and reward processing.
6. B Vitamins: B12, in particular, plays a role in synthesizing neurotransmitters, influencing mood.
7. Antioxidants: DHMBA and other antioxidants reduce oxidative stress, promoting neural health.
8. Magnesium: Helps regulate stress response, promoting relaxation and calmness.
9. GABA: Oysters contain GABA-boosting compounds, supporting calmness and reducing anxiety.

Potential Risks

While oysters offer so many incredible benefits, there are real potential risks associated with consuming them. Here are some major concerns, especially with low quality oysters from questionable sources:

1. Foodborne Illnesses:

Vibrio vulnificus, Salmonella, and Norovirus (known colloquially as stomach flu even though it has no relation to actual influenza/flu) can contaminate oysters, leading to food poisoning.

Risk is higher for raw or undercooked oysters.

2. Mercury and Heavy Metal Contamination:

Oysters absorb mercury and heavy metals from water, potentially harming brain and nervous system function.

Regular consumption can lead to mercury buildup.

3. Allergic Reactions:

Some individuals may be allergic to oyster proteins, experiencing symptoms like hives, itching, and anaphylaxis.

4. Overconsumption of Zinc and Copper:

Excessive oyster consumption can lead to zinc and copper toxicity, causing:

Nausea and vomiting

Diarrhea and abdominal pain

Headaches and fatigue

Neurological damage (long-term)

5. Interaction with Medications:

Oysters' high vitamin and mineral content may interact with medications, such as:

Blood thinners (vitamin K)

Diabetes medications (chromium)

Raw Versus Cooked

As with many foods, especially from the sea, there is significantly more risk in consuming oysters raw vs. cooked. If you’re concerned with the quality or source of oysters, you may benefit from opting for cooked instead.

Cooking oysters:

Kills Harmful Pathogens: Cooking oysters to an internal temperature of 145°F (63°C) eliminates harmful bacteria, viruses, and parasites.

Preserves Nutrients: Cooking oysters helps retain nutrients like omega-3 fatty acids, vitamins, and minerals.

Easier Digestion: Cooked oysters are gentler on the stomach and gut microbiome, reducing gastrointestinal issues.

Raw oysters can also have a negative affect on your microbiome:

Disrupt Gut Balance: Introduce harmful pathogens, altering the natural balance of gut bacteria.

Trigger Inflammation: Activate immune responses, leading to inflammation and potential long-term damage.

Harnessing Food’s Healing Potential 

Oysters are just one of the many nutrient-dense superfoods I recommend to those looking to optimize their health through a balanced and diverse diet. If you're seeking personalized nutrition guidance and want to explore how specific foods can support your wellness journey, consider booking a virtual consultation with our team. We’re here to help you achieve your health goals with tailored, expert advice.