Protein
Oysters
7/10 Moderate evidence
Bivalve mollusks with the highest zinc density of any common food; also supply omega-3s, B12, and copper.
Active compounds
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Zinc
Cofactor in over 300 enzymes; essential for skin integrity and immune regulation
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Vitamin B12
Supports neural function and homocysteine clearance
Helps with
Practical tips
- Preparation
- Raw on the half-shell, grilled, or in a stew; pair with lemon
- Recommended amount
- 6 oysters provides several days' worth of zinc
- Absorption
- Animal-source zinc is far more bioavailable than plant-source
- Cautions
- Risk of foodborne illness if raw — source from reputable suppliers; shellfish allergy