Is it good to eat a lot of oysters?
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Oysters are a type of mollusk, living mainly in salt water areas. They play an important role in ecosystems and provide habitat for other species. Moreover, oysters are also considered a nutritious food, but you need to eat them in moderation and prepare them properly to get the most optimal health benefits from them.
1. Nutritional value of oysters
Oysters are usually eaten raw with a few drops of lemon juice squeezed over them. The nutritional content of oysters does not appear to be greatly affected by any cooking or preparation method.
In 6 medium-sized oysters contain the following nutrients:
Calories: 50 Fat: 1 gram Protein: 6 grams Fiber: 0 grams Carbohydrates: 5 grams Raw oysters are also a good source. Certain important vitamins and minerals, especially vitamin B12, are great for brain health. Other micronutrients in oysters include:
Iron Vitamin D Copper Zinc Magnesium Manganese Selenium Many people wonder if eating oysters every day is good? In fact, oysters are low in calories but packed with nutrients, including healthy fats, vitamins, protein and minerals. It is estimated that a 100-gram serving of oysters provides more than 100% of the RDI for zinc, copper and vitamin B12, and more than 75% of the RDI for selenium and vitamin D.
Besides, oysters are also a good source of omega fatty acids. – 3 is abundant – a type of polyunsaturated fat, which plays a very important role in the human body, such as regulating inflammation and protecting the health of the cardiovascular system. People who eat a diet rich in omega-3 fats may have a lower risk of diseases like type 2 diabetes and heart disease than others.
2. Potential Health Benefits of Oysters
Is it good to eat a lot of oysters, or is it good to eat oysters regularly? Recent studies show that oysters are low in calories and packed with essential micronutrients that make them a healthy snack for many people. The specific health benefits of oysters are closely related to their abundance of micronutrients.
2.1. Helps support and improve brain health
The rich amount of vitamin B12 makes oysters a great natural choice to keep your brain healthy. A deficiency of vitamin B12 in the body can lead to dementia, including Alzheimer's disease. In addition, it is also linked to many other mental health symptoms, such as depression or suicidal thoughts.
2.2. Prevent osteoporosis or bone loss
Is it good to eat oysters every day? As mentioned above, oysters are a rich source of vitamin D, zinc, copper and manganese. These micronutrients, when combined with calcium, are considered key to slowing or even effectively preventing bone loss from osteoporosis in older women. In addition, eating oysters containing these minerals is also more effective in preventing osteoporosis than supplements.
2.3. Preventing selenium deficiency
Whether eating oysters regularly is good no longer depends on how you consume it. Eating oysters in moderation will help provide your body with a natural source of selenium. This is a mineral that the body needs in very small amounts for it to function properly. However, when consumed in excess, selenium can be toxic, and conversely selenium deficiency has been linked to cardiovascular diseases, cognitive decline and infertility. Therefore, to ensure you get the maximum health benefits from oysters, you need to eat them in moderation.
2.4. Provides a source of high-quality protein
Oysters are a nutritious food that provides a large amount of high-quality protein. In addition, they also contain all 9 essential amino acids that your body needs. Adding a source of protein to meals and snacks will help promote satiety and aid in weight loss. In addition, the abundant protein in oysters also helps stabilize hunger by increasing levels of hormones that promote satiety, such as cholecystokinin (CCK) and peptide YY. Many recent studies have also found some evidence to help you answer the question: "Is it good to eat a lot of oysters?". Research results show that eating oysters that are high in protein helps promote weight loss much more effectively than consuming foods that are low in fat or high in carbs. Furthermore, it also contributes to better diabetes control by reducing hemoglobin A1c levels.
2.5. Has a strong antioxidant effect
Not only contain many healthy nutrients such as vitamins, oysters also provide a large amount of the antioxidant 3,5-Dihydroxy-4-methoxybenzyl alcohol (DHMBA). This is a phenolic compound with powerful antioxidant effects.
In fact, several studies looking at whether it's good to eat oysters regularly has shown that oysters are 15 times more resistant to oxidative stress than Trolox - a synthetic form of vitamin E. Used primarily to prevent damage caused by oxidative stress.
Besides, some experiments have also shown that DHMBA from oysters is especially beneficial for liver health, protecting liver cells from damage and death caused by oxidative stress. On the other hand, DHMBA also contributes to the reduction of LDL (bad) cholesterol oxidation that leads to atherosclerosis.
3. Potential health risks of eating oysters
The above information has partly helped you answer the question of whether eating oysters every day is good. Although oysters are a great source of many important nutrients, they are not without risks to your health, especially when oysters are eaten raw.
3.1. Eating raw oysters can cause food poisoning
Because oysters are often eaten raw, they are highly susceptible to Vibrio vulnificus, which is linked to serious and even fatal illnesses. It is very difficult to tell if oysters are infected with bacteria only through the naked eye. Serious symptoms of Vibrio vulnificus infection usually appear within 24 to 48 hours of consuming raw oysters, and may be accompanied by fever, diarrhea, shock, chills, nausea or vomiting.
People at high risk for serious complications from bacterial infections from raw oysters are often patients with cancer, liver disease, and diabetes. A particularly high risk may occur in people with alcoholic liver disease. If anyone develops symptoms of food poisoning after eating raw oysters, they should see a doctor right away so they can be treated as soon as possible.
3.2. Oysters contain other contaminants
Whether it's good to eat a lot of oysters depends on the quality of oysters you choose. Some oysters can contain Norwalk virus and enteric virus, causing some dangerous problems for your overall health. In addition, oysters can also contain other chemical contaminants, including mercury, lead, and cadmium.
Due to potential health risks, experts recommend that children, pregnant/lactating women and people with weakened immune systems avoid eating raw seafood, including raw oysters.
3.2. Some other risks when eating oysters
Oysters are seafood that contain an extremely rich amount of zinc. Although this mineral is important for health, consuming too much can be harmful.
Eating too many oysters on a regular basis can lead to negative health effects, including reduced levels of the minerals iron and copper, which zinc competes for absorption. In addition, people with seafood allergies should also avoid eating oysters.
4. Ensure health and safety when eating oysters
Because oysters can be harmful to health, you should be careful when eating raw oysters. You should buy oysters at a reputable seller and have a clear origin. Besides, cooking oysters before eating is also much safer as this can kill harmful bacteria.
Here are some simple oyster recipes to add to your healthy diet, including:
Add cooked oysters to pasta dishes Wrap whole oysters in foil Add oysters to soups or dishes Stew Oysters fried in coconut oil Steam the oysters and coat them with lemon juice or butter Some tips to consider when buying oysters:
Only choose oysters with closed shells and avoid those with open shells Oysters Open shells during cooking should also be discarded. Do not overcook oysters in one pot to avoid uneven cooking.
Reference sources: webmd.com, healthline.com