Daily use of oats helps lower cholesterol, balance digestion and is a major source of fiber.
Oats in any form are high in protein, unsaturated fat and vitamin B. It has the most vitamins and minerals of cereals. Its skin-friendly properties are well known, as are its intestinal-balancing properties. The benefits of oats are numerous and almost everyone can benefit from them. In this article, we present the benefits of 11 oats and offer a healthy breakfast guide utilizing oats.
Oats have been used for over 4,000 years and in ancient times it was considered a food for the lower classes. However, this perception has changed due to the beneficial properties of oats. For this reason, adding oats to any meal is one of the best health-promoting ways.
Different ways to eat oats
There are many ways to add oats to your diet. It is mainly used in two forms: flakes or bran. The main difference between the two is the way they are made.
Whole grain oats are made from fresh oat grains and are peeled and roasted. When making flakes, the whole oat grain is dried, peeled and cut into smaller pieces. Finally, it is further sliced into flake shape. The bran, in turn, is made so that the whole oat grain is ground without removing anything.
The bran thus contains mainly the outer layers of the grain, so they have more protein and less carbohydrates than flakes. We should recommend bran because they have more nutrients – especially fiber. However, there is no evidence that this form is significantly healthier than others. No matter what you choose, eating oats daily will help lower cholesterol, balance digestion and is a good source of fiber.
Oatmeal as high energy source – Health effects of oats
Oats are high in protein and carbohydrates, healthy fats (unsaturated fats and linolenic acid), vitamins, minerals and trace elements. These properties make this grain a great source of energy that helps avoid the feeling of fatigue due to low glucose levels.
This grain is a great source of vitamins B, A, E and D. It also contains minerals such as calcium, which prevents osteoporosis. It is rich in iron, which helps transport oxygen to the tissues. In addition to this, oats also provide zinc, which is an important factor in the action of insulin.
One property of oats is that it contains 25% protein, more than any other grain. Oats, for example, have the same amount of protein as meat, milk and eggs. Oat protein is used by the body to build muscle, and in addition, protein is essential for maintaining muscle mass.
Oat hulls contain five of the eight essential amino acids: isoleucine, leucine, lysine, methionine, and phenylalanine. These help reduce bad cholesterol (LDL) and stimulate the liver to produce more lecithin, which helps cleanse heavy metals from the body. All this makes oats the perfect grain.
By comparison: wheat contains only one essential amino acid, while barley and rye do not contain any.
In addition, the beta-glucan in oats binds cholesterol and bile acid from the intestine. This helps prevent harmful compounds from being absorbed into the body and helps them get out naturally.
Oats also have beneficial properties for the skin. It has been used in many creams and soaps to exfoliate and moisturize the skin. In addition, the oat bath can be used in the fight against several diseases, infections and skin irritations thanks to the emollient properties of oats. It is also a very effective home remedy against herpes and chickenpox.
Finally, oats contain a lot of fiber – especially as a bran – which helps balance the digestive tract and reduce cholesterol. Therefore, it is not only an effective aid for constipation, but it also helps to reduce bile acid while reducing its harmful properties.
Next, we present the benefits of 11 oats for human health.
11 health benefits of oats
Oats are also known as the queen of grains because of its many natural health benefits, vitamins and minerals. Below are 11 benefits of oats with which eating oats can improve the functioning of your body.
Balances the digestive system
Oat, which is rich in digestible fiber, helps digestion and balances the digestive tract. Eating oats helps prevent constipation and ease bowel function. A teaspoon of oatmeal mixed with a glass of water also relieves heartburn.
Helps lower cholesterol
Daily use of whole grain oats is a good way to lower triglycerides and bad cholesterol in the blood. Thanks to the linolenic acid and fiber it contains, oats help prevent the absorption of cholesterol through the intestines. At the same time, the fiber also cleanses the fat deposits that accumulate in the walls of the arteries. All of this protects the body from the development of high blood pressure, heart attack and other heart problems.
Helps regulate blood sugar
An oatmeal meal is highly recommended for diabetics as its soluble fibers balance blood sugar. Because it helps reduce the absorption of sugar in the gut, it also helps lower blood pressure. It is important to emphasize that oats, unlike other grains, provide more fiber than other types of carbohydrates.
Helps to regenerate tissues
Oatmeal – Because oats are high in protein, eating it promotes the formation and development of new tissue in the body.
Helps prevent cancer
Oats, like other grains, contain a lot of phytochemicals, or plant-based chemicals that prevent the development of cancer. The phytoestrogen and lignan in oats have been linked to a reduced risk of hormones linked to breast cancer. The benefits of phytochemicals in oats in the prevention of other cancers such as endometrial cancers, ovarian cancers and prostate cancer are still being studied.
Keeps you full
A breakfast containing oats keeps the body full longer than a breakfast containing cereals and milk. This is because oats contain slowly absorbed carbohydrates that allow for a longer feeling of satiety and better blood sugar balance.
High in calcium
Oats are high in calcium, which helps prevent bone mineral loss.
Useful for the skin
Oatmeal has a strong skin cleansing effect. They cleanse dirt and impurities from the skin pores, providing deep cleansing to the skin. It is a natural way to maintain the skin’s normal pH balance without strong chemicals. The oils in oats also provide moisture to the skin. Oats also have a really relaxing effect, which may help you fall asleep more easily.
Can help with weight loss
Eating oats daily for breakfast helps with weight management and gradual weight loss. Oatmeal can be eaten in the form of porridge, with milk or even mixed with yogurt.
Contains B vitamins
Vitamins B1 and B2 are essential for the normal functioning of the brain and nerves. About 100 grams of oats is enough to meet 40% of your daily vitamin B1 needs.
Good for the thyroid gland
Eating oats helps prevent hypothyroidism because oats contain iodine, a trace element that the thyroid gland needs to function properly.
Oats can be eaten by people of any age. No side effects have been reported, but a small percentage of people may be allergic to oats.
Take advantage of the 11 oats we mentioned above by enjoying the oats right in the morning. Here’s a great recipe for oats for breakfast.
Oats, raw nutrition facts and analysis per serving: Serving size 100g
Nutrition details from nutritionvalue.org
|Folate, DFE||32.00 mcg||8 %|
|Folate, food||32.00 mcg|
|Folic acid||0.00 mcg|
|Niacin||1.125 mg||7 %|
|Riboflavin||0.155 mg||12 %|
|Thiamin||0.460 mg||38 %|
|Vitamin A, RAE||0.00 mcg|
|Carotene, alpha||0.00 mcg|
|Carotene, beta||0.00 mcg|
|Cryptoxanthin, beta||0.00 mcg|
|Lutein + zeaxanthin||180.00 mcg|
|Vitamin B12||0.00 mcg||0 %|
|Vitamin B12, added||0.00 mcg|
|Vitamin B6||0.100 mg||8 %|
|Vitamin C||0.0 mg||0 %|
|Vitamin D||0.00 mcg||0 %|
|Vitamin E (alpha-tocopherol)||0.42 mg||2 %|
|Vitamin E, added||0.00 mg|
|Tocopherol, alpha||0.42 mg|
|Vitamin K||2.0 mcg||2 %|
|Calcium, Ca||52.00 mg||4 %|
|Copper, Cu||0.391 mg||43 %|
|Iron, Fe||4.25 mg||24 %|
|Magnesium, Mg||138.00 mg||34 %|
|Phosphorus, P||410.00 mg||59 %|
|Potassium, K||362.00 mg||8 %|
|Selenium, Se||28.9 mcg||53 %|
|Sodium, Na||6.00 mg||0 %|
|Zinc, Zn||3.64 mg||33 %|
Article source: askelterveyteen.com
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