Naturally smoked oysters packed in olive oil not only make a delicious treat, but also pack a nutritional punch. Raw, fresh oysters are typically steamed then smoked to enhance the flavor. Whether you eat smoked oysters from a can or enjoy house-smoked oysters in a fine-dining restaurant, you're providing your diet with a nutrient boost.
Provides Quality Protein
Shellfish, such as oysters, provide high-quality protein with all the essential amino acids needed for proper growth, repair and maintenance of your body. Every cell in your body contains proteins, as do all your body fluids, except urine and bile. A 3.5-ounce serving of smoked oysters provides approximately 7 to 11 grams of protein, which is approximately 14 to 22 percent of the daily value set by the U.S. Food and Drug Administration based on a 2,000-calorie-per-day diet.
Iron, a mineral essential to the health of your body, is a vital component of red blood cells that carry oxygen in the bloodstream. It's necessary for energy production and strengthening your immune system. A 3.5-ounce serving of smoked oysters provides approximately 5 milligrams of iron, which is 28 percent of the DV set by the FDA.
Boosts Vitamin B-12 Intake
Vitamin B-12 is necessary for your body's energy production, amino acid metabolism and DNA production. Proper cell division and efficient brain and nerve function depend on vitamin B-12. When a serious deficiency of vitamin B-12 occurs, symptoms range from impaired memory to paralysis and even death. A 3.5-ounce serving of oysters contains 16 micrograms of vitamin B-12, which is more than double the DV set by the FDA.
High in Omega-3 Fatty Acids
Omega-3 fatty acid is a type of polyunsaturated fatty acid that your body needs but can't make. It's plentiful in fish and some plant foods, such as olive oil. These fatty acids reduce low-density lipoprotein levels, known as LDL, which results in improved cholesterol levels. Oysters are high in omega-3 fatty acids, making them a heart-healthy choice. The Institute of Medicine recommends a daily intake of polyunsaturated omega-3 fatty acids of 1.6 grams for men and 1.1 grams for women between the ages of 19 and 70 years. A 3.5-ounce serving of wild eastern oysters contains approximately 0.6 gram of omega-3 fatty acids.
- SkipThePie.org: Nutrition Info of: Molusks, Oyster, Eastern, Canned
- University of Nevada Cooperative Extension: Do You Need to Pump Iron Into Your Diet?
- University of Massachusetts Medical School: Preventing Heart and Vascular Disease: Omega-3 Fatty Acids
- University of Florida: Food Science and Human Nutrition: Potential Benefits Associated with Vitamin B12 in Seafood
- University of Washington: Washington Sea Grant: The Nutritional Value of Shellfish
- U.S. Food and Drug Administration: Guidance for Industry: A Food Labeling Guide
- University of Maryland Medical Center: Protein in Diet
- University of Michigan Health System: Fish and Seafood
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- Harvard Medical School Family Health Guide: The Truth About Fats: Bad and Good