Food Freedom Friday Edition 371 - Oysters

Humans have been eating oysters for hundreds of thousands of years. Ancient oyster shells have been found in caves, caverns, and other prehistoric sites. 

Nowadays, when it comes to oysters, people seem to either love them, hate them or are nervous to try them. Many people enjoy oysters for their unique texture, subtle flavors, and even proclaim their aphrodisiac effects. Some people worry that these filter feeders might be a source of toxins. The question that arises is - are oysters good for you? 

Whatever your opinion on oysters, there's no denying the many oyster nutritional benefits.

These small, tasty morsels don't require are very high in essential minerals and protein. They are easy to eat and require little, if any chewing. They also have a solid nutritional profile with the inner body (also called the ‘meat’) providing excellent nutrition for humans. 

Many important trace minerals are missing in the modern food supply to due topsoil erosion. Oysters provide a much-needed way to round out any diet. 

A 3.5 serving of oysters contains many hard-to-get vitamins and minerals: the 68 calories are packed with 7 grams of protein, 2 ½ grams of fat and 3.9 grams of carbohydrate. This serving also contains well over 100% of your RDV for B12, zinc, and copper — and over 75% of your RDV for vitamin D and selenium. 

Oyster protein is considered a complete protein and it is rich in lysine which acts as a counterbalance to all the tryptophan consumed when eating predominantly land animals. 

Oysters also have a really good fatty acid profile being simultaneously high in omega 3’s and low in omega 6’s. this promotes a ratio that research has shown can downregulate oxidation and inflammation.

Vitamins & Minerals

Vitamin B12

B12 is considered one of the most important B vitamins. It supports energy generation and energy flow throughout the central nervous system. Oysters offer an easy solution to prevent deficiencies, especially in the elderly.

Zinc

Zinc is a naturally occurring mineral that helps regulate immune and metabolic health. A 3 ½ ounce serving of oysters contains over 600% of the daily recommendation.

Zinc works with other fat-soluble vitamins, including A, D, E, and K, to regulate many critical body functions from immunity to bone health. Traditional diets often feature these nutrients together. 

Selenium

Selenium is another natural mineral that contributes to health and wellness. It helps speed up thyroid function, which in turn can boost your metabolic rate, giving you more energy. 

Selenium also supports cells generating energy as acts as a powerful antioxidant to defend against damaging free radicals. 

Vitamin D

Vitamin D is both a vitamin and a hormone, essential for maintaining several facets of good health. It boosts the immune system, promotes growth, and works with calcium and vitamin K to strengthen bones. Getting Vitamin D from food sources is particularly important if there is little to no access to direct sunlight (like in the long winters of Northern climates)

Iron

Oysters contain heme iron which is used by the body to make the proteins that carry oxygen and CO2. Many people (especially premenopausal women) are deficient in iron, resulting in feeling exhausted or drained and starved for air if the deficiency isn’t resolved.  

Health Benefits Of Oysters

Oysters have been shown to:

·       Reduce oxidation

·       Increase fertility

·       Improve body composition

Reduced Oxidation

Several vitamins and minerals found in oysters double as antioxidants, including zinc, vitamin D, vitamin B12, and selenium.

These nutrients can reduce oxidative stress (which is best described as rusting the body from the inside) and improve overall health in the process. 

While high oxidative stress has been correlated with cancer, heart problems, and brain fog, eating a diet rich in antioxidants may support reversing these non-communicable diseases.

Studies show that people who eat larger amounts of antioxidants have a reduced risk of heart disease and cancer. 

In addition to all the well-known antioxidants, oysters also offer a newly-discovered antioxidant called DHMBA, or 3,5-Dihydroxy-4-methoxybenzyl alcohol. 

DHMBA has a similar chemical structure to other antioxidants however, it has been shown to be up to 15 times more powerful than synthetic vitamin E. 

DHMBA may also protect the liver from the oxidative stress that comes with eating a standard western diet high in PUFA, and omega 6.  A study has even found that DHMBA might protect liver cells from being damaged by oxidative stress.  Furthermore, DHMBA may even reduce the oxidation of LDL cholesterol. In summary, DHMBA appears to be a truly systemic antioxidant. 

Increased Fertility

Oysters are notorious for their aphrodisiac qualities. They’re purported to heighten sexual arousal and desire in both men and women.  

The awareness that oysters could boost libido began in the 1700s when the Italian adventurer Cassanova credited oysters for fueling his equally adventurous sex life. 

Cassanova’s oyster claim was validated by the scientific community in 2005 when chemistry professor George Fisher discovered that mussels and oysters contained amino acids that boosted sex hormone levels.

These succulent morsels might be a great choice if you’re hoping to set yourself up for maximum natural fertility. The vitamins and minerals in oysters, particularly their B vitamins, may also promote the health of an expectant mother along with supporting the growing fetus.

Improved Body Composition

It has been common knowledge for many decades that high-protein foods improve body composition. Protein can help you preserve and gain lean mass by providing your body with a much-needed structure.

Oyster protein comes without many carbohydrates, making it a great way to ensure adequate protein intake. That 3 ½ ounce serving of oysters contain 7 grams of complete, balanced protein. 

Protein also helps with creating and maintaining satiety. Studies show that high-protein meals increase the body’s production of ‘satiety hormones’ like CCK while reducing the production of ‘hunger hormones’ like ghrelin. This hormonal shift can lead to weight loss even if no other dietary changes are made.

Possible Risks of Eating Oysters

As great as oysters may be, they’re not without some potential drawbacks. A few things consider and be aware of when eating oysters include:

Vibrio Contamination

Eating raw oysters may increase your chance of bacterial infections. Raw oysters and other shellfish may harbor harmful vibrio bacteria. While Vibrio bacteria are rare, exposure to them can be very serious. The side effects of infection include nausea, diarrhea, vomiting, and sepsis. 

Other Contaminants

Oysters can also harbor other types of gram-negative bacteria, including enteroviruses. 

Due to the fact that oysters are natural ‘filters,’ they may also contain heavy metals — though they contain less mercury than many other types of seafood.  Pregnant women should avoid eating raw oysters. 

Mineral Imbalances

Oysters and beef liver both share the blessing and the curse of containing so many nutrients that eating too much, too often can lead to mineral toxicity. In the case of oysters, this little mollusk contains so much zinc that it should only be eaten occasionally. Eating them once or twice a week should land you in a nutritional sweet spot. 

Make sure to balance zinc intake with adequate copper. This is especially important if you enjoy oysters regularly!

Oysters & A Carnivore Diet

Oysters are a delicious, nutrient dense addition to any diet, including a carnivore eating plan.

Oysters have different fatty acid and amino acid profiles than land animals do, making them a an effective food choice to ‘balance out’ the large amounts of muscle meat and organ meats eaten on a carnivore diet meal plan. 

Oysters can also help create balance with the body’s omega 3:6 ratio, which may be less than ideal when coming from a standard American diet.

As with many things health related, balance is important and more isn’t always better. Aim to limit your oyster consumption to a maximum of one dozen oysters, a maximum of two times per week.  This will help you avoid any vitamin and mineral toxification risks. 

Oysters are incredibly nutritious and particularly good for you indeed. Zinc, copper, B12, vitamin D, essential fatty acids, antioxidants are all available in these small morsels. You can happily enjoy these fruits of the sea, knowing that they’re offering your body (and sex life) more than just a succulent treat.