Oats are a herbaceous plant of the Poaceae family. Its origin dates back to the Bronze Age, The most cultivated species are Avena sativa and Avena Byzantine.
To highlight: This cereal has been the basis of nutrition for several civilizations and is considered the king of cereals.
Oats It is a beneficial health food since it is rich in fiber, vitamins, and minerals. It is very complete from a nutritional point of view.
Eating oats can help in reducing blood sugar levels, such as the risk of heart disease, related to high cholesterol levels.
For the reasons mentioned above and others, in the following article, we will share with you some of the many benefits and properties that oats bring to our health.
Properties of oats
Among its properties we have, that Oatmeal is a cereal with great energy value, it is a source of proteins and a high fiber content. If compared to other cereals, it has a lower carbohydrate content than the rest and a higher lipid content than the rest.
To highlight: Oats also provide unsaturated and polyunsaturated fatty acids, which are considered healthy fats.
On the other hand, regarding micronutrients, oats have high iron content, magnesium, zinc phosphorus, vitamin B1, vitamin B6, and folates, In addition to being a source of potassium and vitamin E, all very beneficial for the health of our body.
Vitamins
Of the cereals, oats contain the most vitamins that are necessary for the growth and development of the organism, among them are B1, B5, B6, B12, A, C, and E.
Minerals
The contribution of minerals that oats give to our body is also high, since They contain zinc, calcium, iron, potassium, sodium, magnesium and phosphorus is a very complete cereal.
Fibers
Oats are rich in fiber and that makes them stand out, The type of fiber it contains does not dissolve, so it helps facilitate the passage of food through the digestive tract.
Likewise, this facilitates cholesterol absorption and its subsequent elimination from the body naturally, along with bile acids.
Health benefits of oats
Among the different cereals that exist, oats are the most complete in terms of the positive contributions they make to our body, for their wide variety of vitamins and minerals, fibers, proteins, carbohydrates, and unsaturated fats better known as good fats, among others.
Below we will talk to you a little about the benefits that oats bring to the health of our body, thanks to all the properties it has.
Regulates blood pressure
Maintaining a balanced diet helps us have a good quality of life since our body is in optimal conditions. In that sense, oats with their large amount of contributions, it is without a doubt a food that helps regulate blood pressure.
To highlight: Oats have a low composition of fat and sodium contains unsaturated fatty acids, which makes them a good option to regulate hypertension.
In addition, its high fiber content, which is digested more slowly, allows blood sugar levels to be kept under control and in turn reduces blood pressure.
Reduces triglyceride and cholesterol levels
Have high levels of triglycerides and cholesterol, It is a problem that afflicts the vast majority of the population around the world. It is the result of having a poor diet, therefore to regulate these levels it is necessary to adopt better eating habits.
Thanks to the benefits of oats, we can balance triglycerides and cholesterol since It prevents them from being deposited in the intestine and this is due to its fiber and linoleic acid content. So it is ideal to include oats in our diet.
Regulates blood sugar level
Oats contain beta-glucan, which is a type of soluble fiber, which contributes to blood glucose control, Therefore, people with diabetes when consuming this cereal see a considerable decrease in postprandial glucose, thus improving insulin resistance.
To highlight: Since 1996, the American Diabetes Association (ADA) has recognized the benefits of oats to help regulate glucose control and stabilize insulin peaks in diabetic patients.
Improves the digestive system
Another great benefit of oats as we have already mentioned, thanks to their high fiber content, which helps keep the digestive system in excellent functioning, thus facilitating the digestion of food and regulating intestinal transit.
To highlight: Notes publication made in the Journal of the Medical Association of Thailand, Eating oats prevents constipation and different intestinal diseases.
Strengthens the immune system
The content of vitamins B, and C and minerals such as zinc are contained in oats, They contribute to the proper functioning of the immune system to protect the body against diseases that invade the body.
Contributes to weight loss
When it comes to losing weight in a healthy way and without putting our health in general at risk, we have oats as an ally, since Not only does it keep blood sugar levels low, but it is also satiating and provides us with extra energy.
To highlight: Its high fiber content is what makes it famous when it comes to losing weight, especially when consuming oat bran since it contains a greater amount of fiber and fewer carbohydrates.
When we ingest the recommended amounts of fiber, we help our body with its purification process and regulate our intestinal transit, which prevents constipation.
Balances the nervous system
In a study carried out by the University of Las Palmas de Gran Canaria, Oatmeal produces a balancing effect on the nervous system, so consuming it helps in cases of fatigue, insomnia, nervousness, or even at times of stress.
Strengthens bones
Osteoporosis is one of the diseases best known for weakening our bones, so it is necessary to have a good intake of calcium, a mineral necessary for healthy and strong bones, Oats are a food rich in calcium.
Tip: If you eat oats with an ingredient that contains vitamin C, you can help the body absorb calcium better. As you can see, it is a recommended food to strengthen the bone structure.
Fight hypothyroidism
Among the many minerals that oats contain, there are iodine and zinc, which help control the thyroid gland and its functioning, avoiding diseases such as hypothyroidism.
Improves respiratory conditions
oats works as an expectorant and mucolytic, improving cough and bronchitis problems.
To highlight: Including whole grains such as oats in our diet helps reduce the risk of asthma in children, as well as reducing the risk of narrowing of the airways that occurs in the bronchi.
Renew the fabrics
Thanks to its high content of essential amino acids, they make oats a source of high-value protein, which allows the formation and development of new tissues in the body.
Improves skin
It is common for us to see body care or beauty products that are made from oats, such as soaps, and creams, among others. This is because Oatmeal helps improve the itching caused by some dermatitis.
In the same way, oats are used to apply as a mask, mixing it with honey, thus achieving excellent nutrition for the skin.
How to consume oats?
It is thought that the best time to consume oats is during breakfast, but at night it is also a good option since it contains properties to help you fall asleep and restore the nervous and psychological system while you sleep.
There are various ways to consume, such as oatmeal water, smoothies, and even oatmeal cookies, among others. The important thing is to include oats in our daily diet. Here we present some options to consume it.
Oatmeal smoothie
When it comes to consuming this cereal, due to its great versatility it can be combined very well with other foods and make an exquisite food, as is the case of smoothies that are very fashionable today and the best thing is that they are very easy to make. Do.
Ingredients
- 3 tablespoons rolled oats
- 1 glass of almond milk
- 1 banana
- ½ teaspoon vanilla
- Sweetener to taste
Preparation
- First, peel the banana and cut it into small pieces.
- Place the banana with the rest of the ingredients in the blender.
- Blend until you get a homogeneous mixture.
- If you like to drink it cold, add a little ice or use a frozen banana.
oatmeal porridge
This is a good alternative for breakfast or even for dinner, It is ideal for adults and children due to its multiple benefits.
Ingredients
- 100 g oatmeal flakes
- ½ liter of water
- ½ teaspoon vanilla
- sweetener and cinnamon to taste
Preparation
- We heat the water in a pot.
- Next, we add the rest of the ingredients and stir. The oats are cooked for a few minutes, stirring constantly until they thicken.
- The exact point to remove the oats is when they turn into mush.
- We let it cool. It can be served warm or cold.
oat water
Oat water is highly recommended for weight loss, since its composition of minerals, vitamins, and fiber provides a feeling of satiety, thus avoiding eating between meals.
On the other hand, it also helps us eliminate toxins from the body, which can cause diseases.
Ingredients
- 1 cup rolled oats
- 2 liters of water
- Sweetener and cinnamon to taste
Preparation
- Blend the water with the oats and the sweetener to taste.
- Boil the previous mixture with the cinnamon for 5 minutes and let it cool.
- If you wish, you can strain it, although the ideal is to drink it without straining.
It is recommended to drink a glass with breakfast for at least a month.
As we can see Oats are a great ally to keep our body functioning properly. Since it is a source of vitamins, minerals, soluble fibers, proteins, and antioxidants.
As for its benefits, there are also multiple, among which stand out, improves the digestive system, helps reduce cholesterol, and is ideal for heart health, inter alia.
Experts from the Food and Drug Administration in the United States (FDA) affirm that oats are a good source of energy and vitality that we should consume every day.
Key takeaways
- Oatmeal is a beneficial health food since it is rich in fiber, vitamins, and minerals and is very complete from a nutritional point of view. It is a cereal with great energy value, it is a source of protein and a high fiber content.
- Oatmeal is a cereal rich in vitamins such as vitamins B1, B5, B6, B12, A, C, and E. Minerals such as zinc, calcium, iron, potassium, sodium, magnesium, and phosphorus. It is also rich in fibers that do not dissolve, which helps facilitate the passage of food through the digestive tract.
- Oatmeal has many health benefits as it is a completely nutritious food, among them, it regulates blood pressure, reduces triglyceride and cholesterol levels, helps with weight loss, combats hypothyroidism, strengthens bones, improves skin, renews tissues, balances the nervous system, among others.
- You can consume oats in different ways, it can be in a smoothie combined with some fruit, in the form of porridge, and the most common of all, oat water.
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