Oyster Health Benefits

The oysters are molluscs belonging to the family and Ostreidade ostreoida order. They grow in marine waters and can be found in seas all over the world, with the exception of very polluted and/or cold waters. Initially, oysters live freely in the water and sand, but as time goes by, they settle in the purple ones.

With irregular shapes and unequal to each other, the shells are calcified, they remain closed due to an adductor muscle. Their bodies are soft and consist of mouth, heart, stomach, kidneys, intestines, gonads (sexual organs), adductor muscle, gills, anus and mantle.

Although its appearance is not considered very pleasant, oysters are highly appreciated in the cuisine of different countries. There is even evidence of the presence of oyster hunters in several prehistoric coastal civilizations. She is an animal rich in several nutrients, including zinc. Currently, the biggest producers of oysters are Belgium, Holland, England, France, Italy and Portugal.


Oysters are foods that are very rich in vitamins and minerals, but at the same time, very low in minerals, as they have a low nutritional composition of carbohydrates and lipids. The most common mineral in oysters is zinc, so that about six cooked or raw oysters provide the amount of zinc needed for five days. Discover the benefits that oyster consumption offers to our body:

  • Weight loss:

Oysters are a very nutrient-rich but calorie-reduced food. With this, they are excellent allies for those looking for a healthy diet and still lose weight with health.

  • Rich in proteins:

Proteins are some of the most important nutrients in a healthy diet, and oysters are an excellent source of them. The presence of proteins in our body ensures metabolic activity, tissue repair, cell growth and muscle strength, in addition to other necessary benefits for our body. The amount of protein in a healthy diet cannot be overstated and a serving of oysters already provides practically 1/3 of our daily requirement.

  • heart :

Another benefit of consuming oysters is the positive impact they have on our heart health, due to the presence of high levels of omega-3 and omega-6, which help reduce bad cholesterol. Omega-3 is known as a good fat because its presence lowers bad cholesterol in the blood, and it even works by inhibiting the binding of artery walls and blood vessels. With that, the probability of our organism to accumulate fat decreases, as well as the appearance of cardiovascular diseases.

The heart health benefits are also related to the high magnesium and potassium content in oysters. They help to lower blood pressure and relax blood vessels, which leads to increased blood circulation and oxygenation and a reduction in pressure on our cardiovascular system. In addition, the presence of vitamin E among the components of oysters helps to increase the strength and flexibility of cell membranes. This is characterized as a third level of protection against cardiovascular disease.

  • Healing:

The high content of zinc present in oysters results in several benefits for our health, among them are faster wound healing and improved performance of our immune system against microbes and various infections. Considered an essential mineral, zinc is also necessary for the growth and development of children and young people, as well as for the maintenance of bodily functions for people of all ages.

  • Blood circulation:

Oysters are also a great source of iron for our body, they have more than 90% of what we need daily of the nutrient in each serving. Iron is essential for the formation of red blood cells in our blood and an important defense against anemia – a condition in which the blood does not have enough healthy red blood cells. The disease can lead to stomach upset, fatigue, muscle weakness and cognitive failure.

  • Bone health:

The minerals that are found among the elements that make up oysters are diverse, and several of them contribute significantly to the strength of our bones. The presence of selenium, copper, iron, zinc, phosphorus and calcium is extremely important for increasing bone mineral density and durability. They protect us from the emergence of bone-related illnesses such as osteoporosis.


Oyster calcium, or oyster powder as it is also known, is a vitamin supplement that plays a key role in our bodies. It is a source of bioavailable calcium, magnesium and zinc, and acts in the prevention of osteoporosis, as it acts in the development and maintenance of our calcified bones and tissues. Discover all the nutrients and benefits that oyster powder offers:

  • Vitamin D:

Vitamin D promotes the absorption of calcium in our body, as well as being essential for the proper development of our bones and teeth. Another benefit of this vitamin is that it increases bone mining and regulates plasma calcium concentration in our body.

  • Magnesium:

Magnesium is responsible for slowing down the aging of cells and is essential for the fixation of calcium in the body. In fact, along with calcium, magnesium is still able to keep our muscles working well.

  • Zinc :

Zinc is an extremely important mineral for the proper functioning of our immune system. It also stimulates the activity of more than 100 enzymes in our body and acts by intervening in the metabolism of proteins and nucleic acids.

  • Iron :

Iron acts in our body in the manufacture of red cells and also in transporting oxygen to all cells present in our body.

Oyster powder is a food supplement suitable for people of all ages, however, the recommended daily dose usually varies according to the age and needs of each person. Therefore, it is important to look for a professional prescription before consuming. Furthermore, in cases of hypersensitivity to the components of the supplement, as well as in patients with hypokalemia, hypercalciuria and kidney problems, its use is not recommended.

Consumption of oyster powder can cause adverse reactions and some gastrointestinal symptoms to which you are hypersensitive, such as mild diarrhea and some rash. However, in most cases, it is not necessary to suspend use and, after some time, this state normalizes.


Oysters can be consumed in various ways, whether raw, with various acidic sauces or even with lemon juice. Here are five ways to prepare oysters.

  • Oysters with tabasco sauce

One of the suggestions for eating oysters is to eat them fried and fresh with tabasco sauce. To do this, spread over them a condiment made with tabasco sauce, lemon juice, half a cup of Jerez vinegar coffee and flaked salt. You can also add a pinch of sugar and finely chopped onions.

  • fried oysters

The city of New Orleans, located in the state of Louisiana, United States, is known for the large amount of marine animals that come from the Louisiana Bay, and there the oysters are often fried (or breaded) and served with tartar sauce. up. The recipe comes from the region’s typical cuisine, Cajun Creole, which mixes influences from French, African and American cuisine.

  • stuffed oysters

Also from the United States, another traditional recipe using oysters is rockefeller, which are stuffed oysters. To prepare the recipe, you must first boil the oysters and then place them in their shells. After that, fill them with a mixture that includes parsley, onion, bread crumbs, bacon and spinach. After all stuffed, put them in the oven to bake.

  • Oysters with wine vinegar

A classic recipe from France for making oysters is called Mignonette vinaigrette. Here, oysters are served with wine vinegar. To prepare the dish, make the oysters with wine vinegar, ground black peppercorns and chopped onions. Use a teaspoon of the sauce for each oyster and add a light touch of lemon. The tip of the great French chefs is to prepare the vinaigrette in advance, which will make the dish even tastier.

  • Grated Oisters

Another recipe with French origin using seafood is that of oysters baked in the oven. To prepare it, it is necessary to make a mixture using parsley and butter and place it inside each of the others. Then add breadcrumbs and gruyere cheese to then bake in the oven for a few minutes.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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