Did you know that oysters are among the oldest foods consumed by humans? These powerful aphrodisiacs were already part of the diets of our ancestors in ancient Egypt and Greece.
Just think that during Nero’s reign in ancient Rome, it was common among the wealthy classes to eat oysters. Even then, people believed in pairing cholesterol-rich foods, like oysters, with sex.. A custom that has lasted through the centuries. But we’ll save that story for another time.
If you’re reading this article, chances are you’re curious about the nutritional properties of oysters and want to know how to best incorporate them into your diet.. Let’s find out together!
Raw and cooked oysters for a thousand flavors
Before diving into the nutrients in these round-shelled bivalves, let’s talk about their texture. These mollusks are one of those foods you either love or you don’t: there’s no in-between.
If you like them you’ll already know how versatile they are and how easy they are to find. They can be harvested and opened with ease, and thanks to their structure, they can be eaten both raw and cooked. In the first case it’s crucial to be sure where they come from: eat them raw only when they come from certified purification centers, like Ittica Buonocore, and that goes for other mollusks too. That said, their versatility allows us to cook oysters in many ways and prepare a variety of delicious oyster-based dishes.
Nutritional values of oysters
Oysters are packed with nutrients, including protein, cholesterol, and omega-3 fatty acids.
In 100 grams of oysters, you’ll find impressive nutritional benefits:
- 75.62 g of water
- 21.55 g of protein
- No carbohydrates
- 3.67 g of fat
- 6 mg of calcium
- 3.86 mg of iron
- 21 mg of magnesium
- 204 mg of phosphorus
- 297 mg of potassium
- 83 mg of sodium and many vitamins.
Per 100 g of raw product we find:
- Vitamin B1: 0.19 mg
- Vitamin B2: 0.28 mg
- Vitamin B3: 4.66 mg
- Vitamin B6: 0.50 mg
- Vitamin B12: 4.91 mcg
- Vitamin E: 0.20 mg
Then we have 8 mcg folate, 73 mg cholesterol and 3.59 mg zinc. By the way: did you know that it’s precisely zinc that’s most often associated with stimulating sexual desire?
Oysters and cholesterol, everything you need to know
Yes, it’s true.. Shellfish contain cholesterol.
Cholesterol is an organic molecule that belongs to the lipid family. It’s a substance naturally produced by the body and plays a vital role in the production of certain hormones. Like with many substances in the human body, having too much cholesterol can be harmful to your health. Since cholesterol is also found in foods such as shellfish, so it is necessary to check for the presence of this substance in the human body. This does not mean you have to deprive yourself of eating crustaceans and mollusks like oysters, but just that you have to be careful about the quantities and especially the method of administration.
As for any other food, though, all you have to do is pay attention to its nutrients. In fact, thanks to a few tricks, you can easily avoid risks.
Did you know, for example, that steaming oysters instead of frying them can cut their calorie content in half? That’s right, nutrient levels in oysters can vary depending on how you prepare them and even on the type of oyster. Pacific and Eastern oysters generally contain more fat and cholesterol than French or Mediterranean varieties.
Keep reading for some simple tips on how to enjoy oysters while keeping cholesterol in check.
How to include oysters and cholesterol in your diet
An article published in the online magazine PourFemme notes that: “according to experts at the University of Berkeley, oysters are incredibly good for you”.
Thanks to their high content of omega-3s, iron, zinc, copper, selenium and other minerals, oysters are powerful antioxidants that help keep your body young and healthy. Besides, the cholesterol present in oysters is way less compared to shrimp, lobster and clams.
In a letter published in Corriere della Sera, nutritionist Carlo Favara wrote: “The ‘risk’ posed by crustaceans and mollusks as sources of cholesterol has been largely re-evaluated for two main reasons. The first point concerns the revised cholesterol levels in certain products (such as clams, oysters, and scallops) that feed on algae in which, thanks to more sophisticated techniques, it has been found that a portion of what was previously classified as cholesterol is actually made up of phytosterols, which may even help reduce cholesterol levels by lowering its intestinal absorption. The second reason invites a more favorable view of products like shrimp, which do have a high cholesterol content. In fact, it is now well established that dietary cholesterol affects our body far less than other fats, such as those found in cheese and fatty meats. Shrimps, and shellfish and mollusks in general, are low in saturated fats and provide a decent amount of long-chain omega-3 fatty acids, which are important for heart health.”.
Oysters can be part of any balanced diet
A healthy diet is a varied one, one that includes all food groups in moderation. Of course, adding ingredients like oil or rich sauces can increase the calorie content of oysters. But oysters can be cooked in many ways : baked, grilled, steamed, roasted, boiled, or deep-fried. Oysters can be used to be served as appetizers, in pasta dishes, on pizzas or focaccias. It’s important to be careful about the food we eat and follow the suggestions of the wise ones, because, as they say: mens sana in corpore sano!
Many people love to eat oyster raw with lemon, possibly with a glass of French wine too. Some time ago we shared on our blog a delicious recipe that paired Normandy oysters with a mango-based cocktail: the Mango Oyster Sour.
Lastly, here are 3 good reasons to enjoy oysters:
- They’re elegant, refined and, yes, aphrodisiac.
- They’re versatile and can be prepared in many delicious ways.
- They’re rich in omega-3s and other important nutrients that support your health.
