Oysters are one of the most nutritious foods from the sea. They are packed with protein, vitamins and minerals like zinc. Zinc is an essential mineral that plays many important roles in the body. It supports the immune system, growth and development, the making of DNA and proteins, and the healing of wounds.
A lot of people love oysters either cooked in dishes like Oysters Rockefeller or eaten raw on the half shell. But there’s a common myth that cooking oysters destroys the zinc content. Do you think this is really true? Let’s look at the science and see if cooking oysters lowers the amount of zinc they give you.
Why Is Zinc Important?
Your body needs zinc for proper function. This mineral is required for the activity of over 300 enzymes in the body. Zinc plays numerous roles, including:
- Supporting immune system health
- Aiding wound healing
- Supporting cell growth and division
- Facilitating DNA and protein synthesis
- Maintaining sense of taste and smell
- Supporting growth and development during pregnancy, childhood and adolescence
Zinc deficiency can lead to hair loss diarrhea, eye and skin lesions impaired appetite, weight loss, problems with wound healing, altered cognition, and decreased immune function.
The recommended daily intake for zinc is 8-11 mg per day for adults. Zinc is found in many foods like oysters, beef, poultry, beans, nuts and dairy products Oysters are one of the best sources, with cooked oysters containing about 52 mg of zinc per 3 ounce serving
Does Cooking Destroy the Zinc in Oysters?
Many people claim that cooking oysters somehow destroys or leeches the zinc out of them However, this is not true according to nutritional science
Cooking does not cause any loss or destruction of the zinc content in oysters. In fact, some cooking methods may actually increase the bioavailability of zinc.
Here’s an overview of why cooking does not destroy zinc levels in oysters:
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Zinc is a mineral. Unlike vitamins, minerals like zinc do not degrade when exposed to heat. Zinc remains stable during cooking.
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Higher zinc content in cooked oysters. According to USDA data, cooked oysters actually contain more zinc per calorie than raw oysters. Canned oysters also have very high zinc levels.
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Cooking may increase zinc bioavailability. Some cooking methods like roasting may increase the bioavailability of zinc in oysters by releasing it from protein complexes.
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No leeching during cooking. Zinc does not leech out into cooking water. It remains contained in the oyster meat during boiling, frying, baking etc.
So not only does cooking not destroy or leech zinc from oysters, it may actually improve the zinc content in some cases. Let’s take a closer look at the zinc levels in raw vs cooked oysters.
Zinc Levels in Raw vs Cooked Oysters
According to data from the USDA National Nutrient Database, zinc levels in raw vs cooked oysters are:
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Raw oysters (3oz) – 16.6mg of zinc
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Canned oysters (3oz) – 33.3mg of zinc
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Fried oysters (3oz) – 22mg of zinc
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Steamed oysters (3oz) – 17.4mg of zinc
As you can see, the zinc content not only remains after cooking, but is increased in canned oysters. This is because the canning process concentrates the nutrition into the oyster meat.
Cooking does not destroy or leech the zinc – cooked oysters still provide an excellent source of this important mineral.
Why Does the Myth Persist?
When looking at the facts, it’s clear that zinc levels remain high in oysters after cooking. So why does the myth that cooking destroys zinc continue to persist? There are a few possible reasons:
Confusion with other nutrients. Some vitamins are sensitive to heat and leech out during cooking. People likely confuse zinc with vitamins.
Preference for raw oysters. Some oyster connoisseurs prefer them raw and perpetuate the myth to justify their preference.
Assuming metal = loses minerals. Metals like zinc remain stable during cooking, unlike other minerals that can dissolve.
Exaggerated nutrition claims. Some raw food proponents exaggerate nutrition claims that cooking destroys nutrients.
While these reasons explain the myth’s persistence, the facts clearly show zinc remains unaffected by cooking. evaluates nutrition claims critically.
How to Get the Most Zinc From Oysters
To get the most zinc from oysters, follow these tips:
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Enjoy oysters cooked or raw – zinc is high in both forms.
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Try canned oysters for the highest zinc content. Look for no salt added varieties.
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Roast, grill or stir fry oysters instead of boiling – may increase zinc bioavailability.
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Combine with zinc absorbing foods like meat or seafood. Avoid foods high in phytates like beans, nuts or soy.
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Consume the oyster liquor in soups or stews – it contains zinc.
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Keep portion sizes moderate – excessive zinc can cause toxicity.
As long as they are fully cooked, oysters provide an abundance of zinc. Enjoy their briny taste and all the nutritional benefits of this popular mollusk.
Health Benefits of Oysters Beyond Zinc
In addition to their stellar zinc content, oysters provide a wealth of other nutritional benefits:
Protein – high quality, filling protein with 9 grams per 3 ounce serving. Provides all essential amino acids.
Selenium – important antioxidant mineral, 77mcg per 3 ounce serving (140% DV)
Iron – 5mg per serving (28% DV); helps transport oxygen via hemoglobin.
Vitamin B12 – 16mcg per serving (667% DV); supports nerve and blood cell health.
Copper – boosts antioxidant activity; required for iron metabolism.
Omega-3s – anti-inflammatory fats that support heart and brain health.
Beyond their robust zinc levels, the nutrition profile of oysters supports antioxidant activity, heart health, brain function, and energy levels.
Cooking does not destroy or leech the zinc in oysters. In fact, some cooking methods like canning actually increase the zinc content versus raw oysters. This mineral remains stable when exposed to heat, unlike some vitamins.
Enjoy oysters cooked or raw while receiving the benefits of zinc and numerous other nutrients. A 3 ounce serving of cooked oysters packs over 50mg of zinc, along with protein, selenium, B12 and more. Debunk the myth – cooking oysters provides an abundance of zinc.
Are oysters still alive when I eat them?
You don’t want to eat a dead oyster, raw. Ideally, oysters should be kept alive right up until the moment just before consumption. With most birds, taking the meat out of the shell kills it because the heart is right next to the bottom adductor muscle.
That said, eating dead oysters isn’t necessarily going to make you sick. But from the moment anything dies, it begins to decompose. A few hours isn’t going to do anything. A few days? Eh, I’ll pass.
WHY A GREEN OYSTER REALLY INTRIGUES ME
According to a research study published in May 2014, scientists have proposed that the blue-green pigment found in Haslea algae, known as marennine, has been found to have powerful antioxidant, antibacterial and antiviral properties. Perhaps the green oyster is our super sexy superfood?
Mount Desert Island Oyster. See post.
Are Oysters Good For You? – Dr. Berg
FAQ
Do cooked oysters have zinc?
Are cooked oysters less nutritious?
What is the healthiest way to eat oysters?
Why shouldn’t you eat oysters?
How much zinc is in oysters?
Your body will absorb zinc better if you get it from a non-plant source like red meat. Oysters are by far the most zinc-rich food: According to the National Institutes of Health, 3 ounces of oysters contains 74 milligrams of zinc — or 673 percent of the recommended daily value.
Are oysters bad for cholesterol levels?
No, on the contrary, studies show that frequent consumption of oysters manages to lower cholesterol levels, due to the high content of essential fatty acids (omega-3 and omega-6).
Do canned oysters contain zinc?
Canned oysters, despite their spot on the shelf, contain a lot of zinc. So if you need a quick zinc fix, canned oysters can get the job done. One 12-ounce can of oysters contains 269 milligrams, or 2445 percent DV of zinc.
Are raw oysters bad for You?
Oysters are highly nutritious shellfish that offer a wide array of health benefits. They’re packed with high quality protein, vitamins, minerals, and antioxidants — all of which benefit health. Still, raw oysters can contain potentially harmful bacteria. To avoid getting sick, enjoy oysters cooked instead.