Oats – sources, health benefits, nutrients, uses and constituents at NaturalPedia.com

Friday, June 30, 2017 by Tim Wesley

Oats are a staple at breakfast tables. Who doesn’t love starting the day with a scoop of oats? These are commonly consumed in the form of oatmeal or rolled oats. Mainly eaten as porridge, oats can also be used in baking. Because they are loaded with dietary fiber and other nutrients that help regulate cholesterol in the body, oats have become a very popular choice for health-conscious individuals.

List of known nutrients

Calcium
Carotenes
Copper
Fiber
Folic acid
Iron
Lignans
Magnesium
Manganese
Pectin
Phosphorus
Potassium
Selenium
Sodium
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin E
Vitamin K
Zinc

Medicinal uses for oats

The U.S. Food and Drug Administration says that when included in a diet, oats can lower the risk of heart disease. Its health benefits include lower levels of cholesterol which reduces the risk of coronary heart disease and even colorectal cancer.

When it comes to protecting the heart, whole oats, which are excellent sources of soluble fiber, have been found to help reduce the risk of coronary heart disease, according to a study published in the American Journal of Lifestyle Medicine.

A high-fiber diet is also beneficial in lowering the risks of colorectal cancer. One study showed that adding 10 g of fiber in one’s diet resulted in a 10 percent risk reduction of developing this type of cancer. Moreover, incorporating whole grains in your diet is like taking an anti-hypertensive medication. This means you can effectively lower blood pressure by eating oats.

Similarly, oats play a vital role in digestion. Oats can help you feel full longer so you don’t overeat. They can also improve the quality of your diet and overall metabolic health. Consequently, you’ll have better digestive and cardiovascular health. Whole grains are encouraged for people because of their benefits to the gastrointestinal tract. Researchers say that oats can improve the immune system and even lower the risk of obesity and chronic diseases.

When it comes to people afflicted with diabetes, regular consumption of oats can stabilize blood sugar levels. The high fiber content and complex carbohydrates slow down the conversion to blood sugar. You can also combat hypertension by including oats in your diet.

Whole grains also have anti-cancer properties. A compound called lignan has the ability to diminish the risks of hormone-related cancers: ovarian, prostate, and breast cancer.

Body systems supported by oats

Oats are rich in soluble fibers that have numerous health benefits: lowered cholesterol levels, reduced glucose absorption, improved peristalsis, boosted energy levels, and strengthened immune system among others.

Your heart will thank you for eating oats because it will help you maintain healthy cholesterol levels, eliminating the dangers of stroke and heart attacks. At the same time, whole grains can properly regulate your blood sugar levels before and after you eat a meal.

And because they’re packed with fiber, oats are ideal for weight loss. Oats are low calorie-foods that slow down digestion. This is beneficial because you won’t feel hunger; you’ll feel fuller for a longer time.

Don’t forget that it’s also great for the skin. Oats have been considered a soothing agent for itch and irritation. According to The American Academy of Dermatology, oatmeal can normalize the skin’s pH. These whole grains can also enhance your immune system thanks to beta-gluten.

Ways to use oats

Regardless of how you like it — served with berries, as cookies, or on pancakes — oats are ideal for every one who wants to stay healthy. There are tons of other ways to enjoy these whole grains. You can whip up power bars, smoothies, or muffins. Here are some recipes for oats you might want to try.