Though more research in humans is needed, some test-tube studies indicate that DHMBA from oysters may be of particular benefit to liver health.įor example, one test-tube study demonstrated that it protected human liver cells from damage and cell death caused by induced oxidative stress ( 22).Īnother older test-tube study found that DHMBA reduced oxidation of LDL (bad) cholesterol. In fact, a test-tube study showed that it was 15 times more powerful in protecting against oxidative stress than Trolox, a synthetic form of vitamin E commonly used to prevent damage caused by oxidative stress ( 21). High protein diets that include oysters may promote weight loss, improve insulin sensitivity, and reduce heart disease risk factors in people with type 2 diabetes.Īside from being packed with beneficial nutrients such as vitamins, oysters contain a recently discovered, unique antioxidant called 3,5-Dihydroxy-4-methoxybenzyl alcohol (DHMBA) ( 21).ĭHMBA is a phenolic compound that exhibits powerful antioxidant effects. High triglyceride levels are a major risk factor for heart disease ( 20). What’s more, high protein diets may reduce heart disease risk factors in people with type 2 diabetes.Ī review of 18 studies in people with type 2 diabetes found that high protein diets significantly lowered triglyceride levels. However, further studies are needed to support this ( 18, 19). High protein diets have been proven effective in boosting weight loss and may lead to greater weight loss than low fat or high carb diets ( 15, 16, 17).įollowing a high protein diet may also be beneficial for people with diabetes.įor example, one review of 13 studies concluded that high protein diets could reduce insulin resistance - a condition that impacts the body’s ability to regulate blood sugar levels effectively - in people with type 2 diabetes. Protein-rich foods stabilize hunger by increasing levels of fullness-promoting hormones like cholecystokinin ( 15). They’re also a complete protein source, meaning they contain all nine essential amino acids your body needs ( 1).Īdding protein sources to meals and snacks can help promote feelings of fullness and encourage weight loss. Oysters are an excellent source of high quality protein, with a 3.5-ounce (100-gram) serving packing in 9 grams of this filling nutrient ( 1). Some of these nutrients have antioxidant properties and may help promote overall health. Oysters are rich in zinc, iron, selenium, and vitamin B12. Research shows that people who eat diets rich in antioxidants may have a lower risk of heart disease, type 2 diabetes, certain cancers, and all-cause mortality ( 13, 14). Zinc and vitamins B12 and D have antioxidant effects as well, boosting the protective benefits of oysters even higher ( 10, 11, 12). Oxidative stress has been linked to an array of chronic conditions, such as cancer, heart disease, and mental decline ( 9).
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In addition to their other various roles in health, many of these nutrients offer antioxidant protection.įor example, selenium is a powerful antioxidant that helps protect your body from oxidative stress, an imbalance that occurs when excessive amounts of free radicals are produced ( 6). Many people don’t get enough iron through their diet ( 7, 8). Your body needs iron to make hemoglobin and myoglobin, proteins that carry oxygen throughout your body. This mineral helps maintain proper thyroid function and metabolism ( 6). A 3.5-ounce (100-gram) serving of oysters provides more than 500% of the DV ( 1, 5). This mineral plays a vital role in immune health, metabolism, and cell growth. Many people, especially older adults, may have a vitamin B12 deficiency ( 4). This vitamin is critical for nervous system maintenance, metabolism, and blood cell formation. They’re especially high in the following vitamins and minerals:
They’re particularly high in vitamin B12, zinc, and copper.Īn excellent source of important nutrients
Oysters are packed with essential nutrients such as protein, vitamins, minerals, and omega-3 fatty acids. These tasty mollusks are also a good source of omega-3 fatty acids, a family of polyunsaturated fats that play important roles in your body, including regulating inflammation, supporting heart and brain health, and protecting against type 2 diabetes ( 2, 3).
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Oysters are low in calories yet loaded with nutrients, including protein, healthy fats, vitamins, and minerals.įor example, a 3.5-ounce (100-gram) serving provides more than 100% of the DV for vitamin B12, zinc, and copper, plus a good amount of selenium, iron, and manganese ( 1).
In fact, a 3.5-ounce (100-gram) serving of cooked wild eastern oysters provides the following nutrients ( 1): This inner body - known as the meat - is highly nutritious. Oysters have a hard, irregularly shaped shell that protects a gray, plump inner body.
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