Nutrition

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Nutrition

Oysters are a very nutrient dense food, which means you get lots of nutrients for very little calories. Given the relative size of each oyster, they are packed full with essential nutrients, vitamins and minerals

Calories

They are a low-calorie food! With only 68Kcal per 100g, you can indulge without feeling any of the guilt. With their high protein content also, this makes them a perfect food for those on a calorie-controlled diet. 68Kcal is only 3.5% of your total calories for a full day (for somebody on a 2,000Kcal calorie diet)

Protein

They are rich in high quality animal protein, which is essential for the growth and repair of all cells in the body. The protein content will help you to feel satiated and fuller for longer. Protein helps to build lean muscles, so oysters are ideal for those looking to lose bodyfat and build lean muscle.

Fat

Oysters are low in fat with only 2.5g of fat per 100g. You would have to eat kilos of oysters to eat more than the recommended fat intake for a person for a day!

 Vitamin/Mineral  Content (per 100g)  % Daily Intake
 Vitamin D  320 IU  80%
 Vitamin B12  19.5 mcg  324%
 Iron  6.6 mg  37%
 Zinc  90.7 mg  605%
 Copper  4.4 mg  223%
 Selenium  63.7 mcg  91%
 Manganese  0.4 mg  18.5%

*IU=International Units Mcg=Micrograms Mg=Milligrams

Benefits of these nutrients:

Vitamin D- Important for calcium homeostasis, bone formation and athletic performance by increasing muscle strength and reduced injury rates
Vitamin B12- Proper red blood cell formation, brain function and synthesis of DNA.
Iron- Important component of red blood cells, which carry oxygen around the body
Zinc- Plays an important role in immune function, protein synthesis, wound healing, supports normal growth during pregnancy, childhood and adolescence and is also required for normal taste and smell. (You must get zinc daily in your diet as the body has no zinc storage system. Copper- Neurotransmitter synthesis, combatting free radicals and in energy production. It also works with iron to oxidise it before transport to active sites
Selenium- Plays a critical role in reproduction, thyroid hormone metabolism, DNA synthesis and protection from oxidative damage.