What is oatmeal and why it is important? Nutrition in oatmeal is full of energy and fibers. It is one of the good way of getting strength and energy to carry all the day work. It can be added in many various food dishes to add energetic aspects in the dishes. Oatmeal is full of fiber called as beta-glucan. Fiber is necessary for healthy diet. The amount of nutrition in oatmeal needed by the woman on daily is 25 gram while for men to do his daily work is 38 gram.
What is Oatmeal
Oats belongs to the family of grains cereal having fiber and vitamins. The scientific name of the oats is Avena Sativa. They are good in eating containing a lot of vitamins,fibers,minerals and antioxidants.
Oats are crushed and used as oatmeal in the form of porridge,cereals, and muesli. Due to the good effective results of oats, it is counted in the list of healthy food. It is very helpful in the prevention of heart diseases,controlling blood sugar and balancing cholesterol levels. Oats are most of the time taken in breakfast as oatmeal. Oats are also used in cookies ,bakery items ,in muffins and granola bars. The whole grains are called as oat groats and taken mostly in the form of crushed or rolled oatmeal’s. For babies, the oats are very nutrition and taken in more powder form for them. 30 grams of oats contains 117 calories. Oats are made up of 66% carbohydrates,17 % protein,7% fat and 11 % fiber.
General information on nutrition in oats
|Information||Quantity of vitamins and minerals|
|Omega 3||0.11 g|
|Omega 6||2.42 g|
Half a cup of dry oats contains the following important minerals,vitamins, and antioxidants.
- Phosphorus 41 % of the RDI.
- Copper 24% of the RDI.
- Iron 20% of the RDI.
- Folate 11% of the RDI.
- Magnesium 34% of the RDI.
- Manganese 191% of the RDI.
- Vitamin B1 39 % of the RDI.
- Vitamin B5 10% of the RDI.
Presence of high fiber Beta-Glucan
It is a kind of soluble fiber.It is an important fiber for health. The benefits of Beta-Glucan is discussed below.
- It will help to reduce LDL.
- It will help to control the cholesterol level.
- Become the cause of the growth of good bacteria in the digestive system.
Amount of fat,calories, and protein in oatmeal
Oatmeal used for breakfast is full of calories,fats, and proteins that are important for the daily work. One cup of oatmeal contains 166 calories ,6 grams of protein and 4 grams of fats per serving. The breakfast of oatmeal is rich with nutrients that are needed by the healthy muscles,tissues and cell structures.
Amount of carbohydrates in oatmeal
As oatmeal is a grain food so a good quantity of carbohydrates present in it. It contains 28 grams of total carbohydrates including 4 gram of dietary fiber. This will help in controlling the cholesterol level and blood sugar. It also helps in maintaining your weight and also for weight loss.
Amount of minerals in oatmeals
One cup of oatmeal is enough for the healthy life. It is full of nutrients. The amount of manganese is present in it which is necessary for daily life and helps in making strong bones, healthy tissues,sex hormones,Regulation of blood sugar and proper functioning of the brain. A good amount of zinc, phosphorous,selenium and water minerals are present that is good for immune system.
Amount of fiber in oatmeal
Oats have almost 11% fiber and its meal like porridge contains 1.7 % fiber. It has soluble fiber like beta-glucan but it also contains the insoluble fiber called as lignin, cellulose, and hemicellulose. Beta-glucan is good for preventing heart disease.
Antioxidants in oatmeal
Oats are rich in antioxidants that are good for health. Following are the main antioxidants present in oatmeal.
Phytic acid is a kind of antioxidant that helps in absorption of minerals like zinc and iron.
Ferulic acid is the most common antioxidants present in all oats and cereal meals. It is healthy for the body.
Avenanthramide is the most stronger antioxidant. It helps in regulating the blood pressure.
Benefits of eating oatmeal
1.Keep safe from heart and cancer disease
Oatmeal contains plant lignans. One lignans is considered to be good in protecting against breast and other hormone-dependent cancers as well as heart disease. It also safe from heart failures.
2.Use for skin care
Oats is present in many skin products. That is adding in the form of colloidal oatmeal in the making products of skin. Colloidal oatmeal is a skin protective substance. It is widely used in the allergies of the various skin.
3.Decreased the problem of Asthma in childhood
Asthma is a very common disease in children. The tube that carry air from the lungs become small that the children feel difficulty in taking the air. The children may have the symptoms of coughing and shortness of breath. Oatmeal is really helpful in preventing the children from asthma disease.
4.Helps in Constipation
The people having problem of constipation must eat oatmeal. Oat bran rich with fiber that is the outer layer of grain helps in relieving the constipation. The oatmeal can be used in the form of soup that is delicious in taste and also releases the pain of constipation.
5.Oatmeal helps in reducing the weight
Oatmeal is a delicious breakfast and it also help in weight lose. Especially, eating these kinds of breakfast helps you to eat fewer calories and lose weight. Due to the presence of beta-glucan your stomach never feels empty. Beta-glucan also promotes the ratio of hormone to reduce the amount of calories and also decrease the risk of obesity.
6.Helps in controlling Blood Sugar
The patient with the diabetes 2 must take oatmeal in diet. It is important to take the oatmeal in order to balance the level of insulin. Due to the beta-glucan the amount of glucose in the blood can be easily control. So oatmeal helps in controlling the blood sugar.
7.Help in controlling the LDL Cholesterol
Heart attack or heart disease is a major cause of bad cholesterol.Beta-glucan helps in protecting the total amount of LDL cholesterol.Due to the presence of LDL the inflammation in arteries,damages to tissues and high risk of heart attacks and stroke is possible. So beta-glucan helps in preventing from all these kinds of disease.
Nutrition in oatmeals helps in keeping our life healthy. To make it more delicious,tastier and even more, nutrition adds fruits, nuts or seeds and Greek yogurt.