Oysters: Nutritious little treasures of the sea

Oysters are delicious and fascinating sea creatures, known for their smooth texture and rich flavor. As well as being considered delicacies in many culinary cultures around the world, oysters are also valued for their nutritional benefits. These little treasures of the sea are packed with essential nutrients that contribute to a balanced and healthy diet.

Rich in High Quality Proteins

Oysters are an excellent source of high-quality protein. They contain all the essential amino acids needed for the proper functioning of the human body. Proteins are essential for building and repairing body tissues, as well as playing a crucial role in strengthening muscles, producing enzymes and hormones, and regulating the immune system.

Essential Vitamins and Minerals

Oysters are a concentrated source of several essential vitamins and minerals. They are particularly rich in zinc, iron, calcium, selenium, vitamin D and vitamin B12.

Zinc is necessary for proper immune system function, skin health, wound healing and protein metabolism. Iron is vital for red blood cell production and oxygen transport to all parts of the body. Calcium is essential for healthy bones and teeth. Selenium is a powerful antioxidant that helps fight oxidative stress and protect cells from free radical damage. Vitamin D is essential for bone health and plays an important role in calcium absorption. Vitamin B12 is essential for the production of red blood cells and the maintenance of the nervous system.

Omega-3 Fatty Acids

Oysters are also an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are known for their heart and brain health benefits. They help reduce inflammation, improve brain function, promote cardiovascular health and support the nervous system.

Low Calorie

Another nutritional advantage of oysters is their low calorie content. On average, a serving of six oysters contains about 50-100 calories, making them a healthy option for people who want to control their weight or maintain a balanced diet.

Conclusion

Oysters are truly nutritious treasures of the sea, packed with protein, vitamins, minerals and omega-3 fatty acids. As well as being a rich source of essential nutrients, they are delicious and versatile in terms of culinary preparation. However, it is important to note that oysters can cause allergic reactions in some people, so you need to consume them with caution, especially if you have a seafood allergy.

As with any food, it is always recommended to get a variety of nutrient sources in your diet, and oysters can be a valuable option to add diversity and nutritional benefits to your menu. By enjoying these little treasures of the sea, you can take advantage of their unique flavours and reap the benefits for your health.

Recipes

Rockefeller Oysters

Ingredients:

• 12 fresh oysters
• 1/2 cup chopped spinach
• 1/4 cup chopped onion
• 1/4 cup chopped parsley
• 1/4 cup breadcrumbs
• 1/4 cup grated parmesan cheese
• 2 tablespoons melted butter
• Salt and pepper to taste

Preparation:

• Preheat the oven to 220°C.
• In a frying pan, sauté the onion and spinach in a little butter until soft.
• Add the parsley, breadcrumbs and Parmesan cheese. Season with salt and pepper.
• Open the oysters and place a spoonful of the mixture on top of each one.
• Place the oysters on a baking tray and drizzle with the melted butter.
• Bake in the oven for about 10-12 minutes, until the oysters are cooked through and the tops are golden brown.
• Serve immediately and Enjoy!
  
  

Grilled Oysters with Herb Butter

Ingredients:

• 12 fresh oysters
• 4 tablespoons melted butter
• 2 tablespoons chopped fresh herbs (parsley, coriander, tarragon, chives, etc.)
• Juice of half a lemon
• Salt and pepper to taste

Preparation:

• Preheat the grill to medium-high heat.
• In a small bowl, mix together the melted butter, chopped fresh herbs and lemon juice. Season with salt and pepper.
• Place the oysters directly on the hot grill, shell side down.
• Grill the oysters for about 4-6 minutes, until the shells open and the oysters are lightly browned.
• Remove the oysters from the grill and carefully remove the top of the shell.
• Place a teaspoon of the herb butter on top of each oyster.
• Serve immediately and Enjoy!
  
  

Ana Neto
(Pharmaceutical)