What Vitamins & Minerals Are In Smoked Oysters?

Vitamins and minerals are micronutrients, substances your body requires in small amounts that aid in normal tissue and organ function. Each type of food contains a different constellation of vitamins and minerals. Smoked oysters are a low-calorie, high-protein source of vitamin B-12 and a variety of essential minerals. Including smoked oysters in your nutrition plan can help you meet your daily requirements for these micronutrients.

Vitamin B-12

Vitamin B-12 is a water-soluble micronutrient, which your body uses to produce red blood cells and support the formation of proteins, fats, hormones, genetic material and the insulation for your nerves. Vitamin B-12, also known as cobalamin, contains the mineral cobalt. Smoked oysters contain nearly 27 micrograms of vitamin B-12 per 3-oz. serving, according to the USDA. The Institute of Medicine of the National Academies recommends 2.4 micrograms of vitamin B-12 daily for adults. Unlike most water-soluble vitamins, your body stores vitamin B-12. A 3-oz. serving of smoked oysters provides you with approximately an 11-day supply of vitamin B-12.

Other Water-Soluble Vitamins

Smoked oysters contain low concentrations of other water-soluble vitamins in addition to vitamin B-12, including thiamine, riboflavin, niacin, folate and vitamins C and B-6. Although the amounts of these vitamins in smoked oysters are low, they contribute to meeting your daily requirements.

Iron

Your body requires the mineral iron for the production of red blood cells and other important proteins. Smoked oysters are an excellent source of iron, especially if you prefer not to eat red meat. The USDA reports that a 3-oz. serving of smoked oysters contains more than 9mg of iron, more than 50 percent of the RDA for women of childbearing age and more than 100 percent of the RDA for men and postmenopausal women.

Zinc

Zinc is essential to a variety of body functions, including your senses of smell and taste, the production of proteins, wound healing and the formation of new cells. Zinc also proves important for normal immune system function. Because your body does not store zinc, you need a steady supply in your diet. Smoked oysters are an exceptionally good source of zinc, with more than 124mg per 3-oz. serving, according to the USDA. The RDA for zinc is 11mg for men and 8mg for women who are not pregnant or nursing.

Selenium

Normal metabolic activity, pollution and exposure to the sun lead to the formation of chemicals called free radicals, which can damage your cells. Selenium combines with proteins in your body and functions as an antioxidant, a substance that protects your cells from free radical damage. Smoked oysters contain a high concentration of the mineral selenium, with more than 87 micrograms per 3-oz. serving, reports the USDA. This amount of selenium represents more than 150 percent of the RDA for adults.