Here’s a new food to catch your co-workers off guard: Oysters. Try bringing this delicious raw seafood in for lunch someday and see how many stares you can get. Oysters have many overlooked health benefits that can help bodybuilders build muscles and recover quickly after workouts. Although they may be expensive and difficult to find in grocery stores, it may be worth the search to find a fun new food that will enlighten your diet. Those who embark on the search will be rewarded with muscle growth and rare micronutrients not found in other foods.
Oysters are naturally high in protein. For a serving of 6, you are getting 5g of protein, 1.5g of fat, and 2.25g of carbs according to the USDA. Oysters contain Omega-3 but the real appeal for shuckers comes from the copper content that you can’t get from a fish like mackerel or cod. If you enjoy the taste of oysters, dig in because this is a seafood lover’s superfood.
Macronutrients
Macronutrients are compounds found in almost all foods. Proteins, carbs, and fats are burned to supply the body with energy. They are the most important metric to consider when constructing a diet. Oysters have the following macronutrient profile per 6 raw:
| Calories | Protein | Fats | Carbohydrates |
| 43 | 5 | 1.5 | 2.25 |
Although it takes a lot of oysters to start chipping away at your macronutrient goals for the day, they are a tasty snack and are guilt-free! They are low in fat and carbohydrates, which should be reduced if you’re trying to reduce body weight. People with all goals can afford to eat oysters as it will have a positive impact on all diets. Try eating them with a side of rice and fish!
Micronutrients
Oysters are most notable for their micronutrient profile. Micronutrients are elements that are not burned for energy but play a crucial role in our overall health and wellness. These include things like vitamin B12, vitamin D, selenium, phosphorus, iron, zinc, and copper. Oysters contain all these nutrients which is why they make such a healthy snack option for bodybuilders looking to take care of their body long term.
Vitamins
Oysters are full of essential vitamins but let’s focus on vitamin B12 and D.
Vitamin 12: This is an important nutrient for the body as it is used to make DNA and RNA which are needed for cell division. It also works with other B vitamins to help convert food into energy, support nerve function, and keep our blood cells healthy! Vitamin B12 has been shown to improve muscle strength in resistance-training men by increasing IGF-1 and strength gains.
Did you know that your body cannot produce this vitamin on its own? You must get it from food sources like oysters because B12 is not naturally found in our diets! This makes Oysters a very reliable source of vitamin B12. Per 6 oysters there is 272% of your daily value of B12. If you’re lacking energy, or simply want to maximize nutrient intake then oysters might be for you.
Vitamin D: This vitamin has been popular in recent years because it provides so many amazing benefits to the body! Vitamin D is necessary to maintain normal levels of calcium, phosphorus, magnesium, and zinc. It also plays an important role in healthy immune function and blood pressure regulation. Vitamin D helps reduce inflammation which may prevent long-term diseases like cancer, cardiovascular disease, and autoimmune disorders. It is also well-known for its muscle-strengthening benefits as it helps increase the activity of insulin which may aid in protein synthesis.
This vitamin can also be naturally produced by your body when exposed to sunlight but many people do not get enough sun exposure to produce enough vitamin D! 6 oysters provide 67% of your daily value. If you are not in the sun daily make sure you are getting enough in your diet.
Minerals
Minerals are where oysters shine. They are absolutely packed with iron, zinc, copper, and selenium Let’s dive in and discover how these minerals supercharge our bodies towards long-term health.
Iron: Six oysters provide up to 31% of your daily requirement! Iron is an essential mineral for oxygen transport in the body. Iron deficiencies can lead to extreme fatigue and lack of motivation, both of which are unwelcome when it’s necessary to train every day. Oysters contain high levels of iron which will improve your endurance in the gym. This makes them a pivotal snack for athletes lacking iron in their diet.
Zinc: Zinc is essential because it plays a key role in cell division and the metabolism of carbohydrates, fats, and proteins. It also helps support healthy immune function and keeps your brain sharp! Six oysters provide 503% daily needs of this mineral. It is also known to boost testosterone levels so it can aid in muscle growth. This makes oysters a fantastic snack for bodybuilders looking to pack on lean muscle mass!
Copper: Oysters provide a hefty dose of copper which aids in the formation of red blood cells, catalyzes iron absorption, and is a vital component of hemoglobin. This mineral also supports healthy bone development and improves energy utilization by creating more ATP! It boosts oxygen levels in the blood which can improve cardiovascular function during exercise, increase energy production by creating more ATP, and aid in increasing endurance. Oysters provide you with 187% of your daily needs per six oysters which will help provide all of these benefits.
Selenium: This mineral plays a role in immune system health as it produces antioxidants that protect against oxidative stress damage to cells! Selenium also works with vitamin E to help fight free radical damage which has the potential to cause cancer. 6 oysters contain 76% of your daily value. Start eating these daily and you may live a cancer-free life!
Omega-3
Oysters are another fantastic source of omega-3 fats which can improve brain function, cardiovascular and joint health, and even help the body absorb fat-soluble vitamins. Omega 3 fatty acids can reduce inflammation in the body and protect against heart disease. This makes oysters an excellent choice for athletes because it keeps you protected from injury and speeds up the recovery process!
DHMBA | Antioxidant
DHMBA is a newly discovered antioxidant that may protect the liver from oxidative stress and other diseases. It may also lower LDL cholesterol which can cause health problems like heart attacks and strokes. These studies are very new but only add to the potential benefits of oysters in your diet.
Bottom Line
Oysters have been used as superfoods for years but now science is backing that claim! They contain an immense amount of nutrients, minerals, and vitamins which makes them beneficial for everyone who seeks to optimize health. Oysters can increase energy levels, improve brain function, increase testosterone levels for enhanced muscle growth and strength, deliver an intense dose of antioxidants to fight free radical damage which may lead to cancer, and provide high doses of omega-3 fatty acids to protect against inflammation!