Oysters are mollusks that are farmed in sea water or caught wild in the ocean. Smoked oysters are available in cans or tins, or they can be smoked in the shells in a smoker at home. Oysters are an excellent source of zinc and contain other nutrients.
Zinc
Zinc is a mineral needed for cellular metabolism. It's required for about 100 enzymes to work properly in various biochemical reactions. It's also needed for immune system function, protein synthesis, normal cell division and for wounds to heal. Babies and children need zinc to grow and develop normally. You need to get zinc from your diet every day because your body doesn't store it well.
Recomended Intake for Zinc
The Institute of Medicine sets the dietary reference intakes for zinc based on age and gender. Infants up to 6 months of age need 2 mg per day, and from 7 to 12 months of age they need 3 mg per day. Children ages 1 to 3 need 3 mg per day, children ages 4 to 8 need 5 mg per day, and children ages 9 to 13 need 8 mg per day. Males ages 14 and up need 11 mg per day. Females ages 14 to 18 need 9 mg per day while adult females need 8 mg per day. Pregnant women need 11 mg per day; women who are breastfeeding need 12 mg per day.
Oysters and Dietary Zinc
According to the U.S. Department of Agriculture National Nutrient Database, 3 oz. of cooked oysters contains 52 mg zinc. Other foods high in zinc include foods high in protein such as meat, poultry, legumes and nuts. Some foods, such as breakfast cereals, are fortified with zinc. It's also available as a dietary supplement, but be sure to speak with your doctor before taking zinc supplements.
Additional Nutrition Information for Oysters
A 3 oz. serving of cooked oyster also has 7.5 g protein, 2.25 g fat, 78 mg calcium, 6 mg iron, 24 mg magnesium, 206 mg potassium, 112 mg sodium, 3.8 mg copper, 53.5 mcg fluoride, 26 mcg selenium, 1.16 mg niacin, 0.3 mg panthothenic acid, 85.8 mg choline, 1.3 mcg vitamin K and 67 calories.
