 |
| Oysters are a surprising superfood, packed with vitamins and minerals ...and they taste a whole lot better than broccoli. Source: NutritionData.com |
Mark Kurlansky writes in The Big Oyster "that the poorest people in Manhattan lived all year on 'nothing by oysters and bread.'" Nevermind that oysters were so plentiful that all anyone had to do was step out into the harbor to grab dinner. What the poorest and richest NYC residents didn't know at the time was that they were eating the most environmentally-friendly, nutrient-rich food possible at the time.
Oysters are low in calories, high in protein and held together with good fats. They also brim with hard-to-get minerals like zinc and magnesium and with essential vitamins like A & D. Further, oysters probably hit the mark for people with specialized diets. Gluten-free? Yep. Diabetic? Check out the low glycemic count. Raw food diet? Oysters are at their best straight from the sea. Christopher Cox at Slate.com even made the case that strict vegans should consider oysters in their diets. That's a lot of good in a little bite.
Oysters: The New 100 Calorie Snack
 |
| Six raw oysters have just 50 calories. Source: NutrtionData.com |
The 100 calories aren't just empty calories. Oysters are also high in protein, which makes you feel full longer. Of course, because oysters are total studs, they aren't composed of just any protein. Oysters are a complete protein, which means it boasts all nine essential amino acids in the proper proportions. Oysters have more protein per calorie than tofu and skim milk, which make them a terrific source for dieters.
We've all heard that inflammation is the route of all evil, responsible for aging, asthma, allergies, heart disease, diabetes, depression, Alzheimer's, and yes, cancer. The folks at InflammationFactor.com have created a formula for determining which foods add to inflammation and which foods have anti-inflammatory properties.
Foods with a positive IF Rating™ ™have high anti-inflammatory properties. Foods with a negative IF Rating™ have inflammatory effects.
Foods with a positive IF Rating™ ™have high anti-inflammatory properties. Foods with a negative IF Rating™ have inflammatory effects.
Foods with negative IF Ratings:
- raw coconut (-56)
- pita bread (-58)
- roasted chicken wing (-66)
- bran flakes (-89)
- baked beans (-108)
- turkey bacon (-205)
Foods with positive IF Ratings:
- raw cucumber (0)
- sirloin steak (13)
- broccoli (26)
- edamame (32)
- cantaloupe (37)
- raw collards (62)
Raw eastern oysters have an IF score of 220. Steamed Pacific oysters have a whopping score of 673!
DAILY VITAMINS AND MINERALS
The good stuff doesn't stop with calories, protein, fat and anti-inflammation. The little nuggets are also bursting with elusive vitamins and essential and trace minerals.
- Vitamin D: Very few foods in nature contain Vitamin D and many of us have Vitamin D deficiencies. Most of our Vitamin D comes from exposure to the sun, but winter months and sunscreen can limit our exposure. Vitamin D is so important that people go to extremes to catch a little sun. The only way to get sun in the valley town of Rjukan, Norway, is to take a cable car to the top of the mountain. Last week, the town installed mirrors to reflect the light, providing a couple of hours of sun per day. Rjukan residents should consider ordering up some European Belon oysters to supplement the mirrors. A dozen oysters can provide 134% of the DV for Vitamin D. Vitamin D is crucial for our metabolism, bone health, cognitive skills and much more.
- Vitamin B12: This lesser-known vitamin is essential for healthy metabolism and the ability to think clearly. Oysters are a Vitamin B12 superpower. One dozen oysters provide 540% of the DV for Vitamin B12.
- Iron: Feeling tired? You may be iron deficient. Iron is important for a healthy immune system and energy. A dozen oysters provide 62% of the DV for iron. A cup of raw broccoli only provides 4% DV.
- Zinc. This is the big one. A dozen oysters have over 1000% of the DV of Zinc, making oysters the richest source of zinc you can eat. Zinc is vital for the immune system, which is why so many cold prevention medicines contain high levels of zinc. Most people have low zinc levels, especially heavy drinkers and people with kidney disease.
- Magnesium. Called the "miracle mineral" by Dr. Oz, most people are deficient in magnesium, which helps with constipation, heart and bone health, and diabetes prevention. A dozen oysters provide 20% of the DV of magnesium.
- Copper. LIke zinc and iron, copper is part of a small group of metallic minerals that help regulate our metabolism. Copper also helps with absorbing iron and is a vital for building muscle and cardiovascular strength.
- Phosphorus. Next to calcium, phosphorus is the most abundant mineral in the body and is imperative for maintaining healthy bones and teeth, according the the University of Maryland Medical Center. It's also needed to help balance other vitamins and minerals (also found in oysters) such as vitamin D, magnesium and zinc.
- Manganese. This trace mineral is important for healthy bones, metabolism and sex drive. It also helps fight free radicals (the pesky cell fighters associated with aging, heart disease, and cancer.) People who eat lots of processed foods are probably not getting enough manganese in their diets.
BRINGING RAIN TO THE PARADE
Nothing's perfect, of course. Oysters do have a dark side.
- Sodium. Oysters come straight from the salty sea. It's also what gives oysters, especially those on the East Coast, their allure.
- Cadmium. Earlier last month, we discussed the latest research into the effects of oysters on breast cancer. We alerted you then that some oysters have high levels of cadmium, especially Gulf Coast oysters. Cadmium is found in pollutants and can be highly toxic. Check out the earlier post for more information.
- Harmful bacteria. Raw oysters can be contaminated with Vibrio vulnificus, which can be fatal to people with compromised immune systems. According to the CDC, a recent study showed that people who are immunocompromised were 80 times more likely to develop Vibrio. The disease causes vomiting, diarrhea and abdominal pain. The FDA recommends "thoroughly cooking" oysters to destroy the bacteria.
FINAL NOTE
A blog about oyster nutrition wouldn't be complete without discussing the most infamous benefit of oysters: increased sex drive. This one is a little hard to prove, but a study by the American Chemical Society suggests that oysters contain two amino acids (D-Asp and NMDA) that raise the sex hormones testosterone and estrogen. The study does not say how many oysters you must eat for the effect or how big the effect is. One caveat: you have to eat the oyster raw. Zinc and manganese also help.
Want more info about the nutrition in oysters? NutritionData.com has everything you've ever wanted to know about oyster nutrition. Here's a few links to get started:
No comments:
Post a Comment