Could Oysters be the Perfect Food?

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

According to the USDA Nutrient Data Laboratory, 12 medium Eastern raw farmed oysters have just 100 calories.  Plus, they boast 8g of protein and 2g of fat (the good kind).  Because the government's data tends to be a little ... complicated, here's an easy chart from NutritionData.com. Forget 5-hour energy drinks, add a little afternoon pick me up with oysters.

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.

To close out the triumvirate - calories, protein and fat - oysters are surprising low in fat.  And the fat they do contain is mostly made up of Omega-3s, the super-healthy fats that our bodies need to fight inflammation. Speaking of inflammation ...

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 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.

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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:

• Eastern raw wild oysters
• Eastern raw farmed oysters
• Pacific raw oysters

I Heart Union Oyster House

You gotta love a classic.  That's why, to celebrate Valentine's Day this year, I'm featuring ye olde Union Oyster House. Usually, I write about the oysters when I visit a restaurant.  This time, however, I think the building and its history should be center stage.

Union Oyster House is America's oldest restaurant.  That's right.  AN OYSTER HOUSE IS THE OLDEST RESTAURANT IN THE COUNTRY.  

Atwood and Bacon Oyster House
Est. 1826

In a sure sign that the building is really, really old, no one is quite sure when the building was erected.  The first records show that in 1742, the building housed a fancy dress shop (which later expanded to include dry goods).  In 1771, on the top floor of the building, Isaiah Thomas published the first newspaper in America called "The Massachusetts Spy."  Later, the building also became the headquarters for Federal troops to receive their war wages and served as a workshop for women to sew and mend clothes for the colonists fighting the war.  

Original menu from
Atwood and Bacon Oyster House

Oysters entered the building in 1826 when Atwood and Bacon Oyster House opened.  They installed the famous semi-circular Oyster Bar that still remains today.  From the Union Street House website: "It was at the Oyster Bar that Daniel Webster, a constant customer, daily drank his tall tumbler of brandy and water with each half-dozen oysters, seldom having less than six plates."  It's also known as the birthplace of the modern day toothpick. 

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Fast forward to 2013 when, on a cold day in January, I visited this historic landmark.  It was only fitting that the raw bar featured two New England classics: Wellfleets and Blue Points.  Fred Pagano, a five-year shucking veteran, was as much a shucker as he was a friend.  A few customers casually sat down at the semi-circle oyster bar and - like Daniel Webster before them - ordered six raw oysters and a beer.  I fully expected Sam and Norm to stroll in after having escaped the Cheers bar down the street.   

In between conversations, Pagano shucked oysters for diners up on the second floor, placing them in a dumb waiter behind the bar.  You can see it in the picture below to the left of Pagano.  In the picture, it looks like two black boxes stacked on top of one another.

Fred Pagano shucks oysters at the famous semi-circle oyster bar.
Daniel Webster and other notable Bostonians have slurped down oysters here.

A dollhouse captures
life in the 1800's

The brick building is warm, cozy, and tight - made for smaller people in a different time.  I wound my way up from the first floor oyster bar to the second floor, where patrons nestled together in booths.  (OK, the people weren't as small as the dollhouse below suggests, but you can catch a glimpse at a moment in time at ye olde Union Oyster House.

JFK's booth at Union Oyster House

On the second floor I found The Kennedy Booth, where JFK himself dined many times.  A climb to the fourth floor was also worth it.  I could picture the newspaper printers whirling - setting the seeds for the Revolutionary War.  (Keep an eye out for the 42-pound stuffed lobster proudly displayed in the stairwell.  The kids went nuts.)

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I talk often about my oyster bucket list.  A visit to Union Oyster House was certainly near the top of that list and I'm honored to check it off.  If you get the chance to visit, you won't find nouveau oysters.  You won't find a Pacific oyster. You won't find a chef pushing the envelop of oyster innovation.  You will, however, find a gem.  A piece of history that, thankfully, hasn't changed much since our oyster eating forefathers slurped down the bivalves.  I believe that the taste of an oyster is affected by it's ambiance.  In this case, Union Oyster House elevates the oyster in ways no one can match.

"Eat Oysters.  Live Longer."
Valentine's window at Union Oyster House

One last note:
Alas, even our oldest restaurant gets in on a Hallmark holiday.  Perhaps as a nod to its retail roots, the Union Oyster House retail shop window was decked out in Valentine wishes during my January visit.

Happy Valentine's Day everyone.  Enjoy your oysters.  And remember, scientists have now proven that two amino acids and high levels of zinc found in oysters can improve your sex life.  I'm just saying.

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Union Oyster House

41 Union Street

Boston, MA  02108
p: 617.227.2750
www.unionoysterhouse.com