Oats (Avena sativa) is the most nutritious whole grain on the earth.
Oats are gluten-free cereals. They’re eaten in the form of oatmeal, and milled, rolled, or steel-cut oats are a popular choice for people all over the world.
This whole-grain powerhouse has been a great source of important nutrients including vitamins, minerals, fiber, and many antioxidants.
Oats offer many science-backed potential health benefits. These include weight loss, improving cholesterol levels, and Relieving constipation.
What Are Oats and Oatmeal?
The scientific name of oats is “Avena sativa”, also known as Jaee or porridge, which is a whole grain. It’s a type of cereal grain from the Poaceae grass family of plants.
Eating oats in breakfast in the morning is beneficial for health. It easily digested foods, which are extremely beneficial in keeping the stomach healthy. It also fills the stomach and gives us enough energy to work.
Apart from human consumption, it is also used as feed for livestock. At one time, animals used to eat only raw crops of oats. But later it was processed to a large extent to make it edible for humans.
There are many varieties of Oats, such as Oat groats, Oat Bran, Irish Oats, Rolled Oats, Quick Oats, Instant Oats, Oat flour, crushed or steel-cut oats, etc.
Quick oats take the least time to cook and are also the more processed variety.
Organic oats have more nutritional value than oats, which come in packets. Sugar and fat are also in packet oatmeal.
The Nutrient Composition of Oats
The following oat nutrition elements found per 100 grams of oats- (study)
Protein – 16.89 g
Fat – 6.90 g
Carbohydrate – 66.27 g
Fiber – 10.6 g
Vitamin-B6 – 0.19 mg
Thiamine – 0.763 mg
Riboflavin – 0. 139 mg
Niacin – 0.961 mg
Calcium – 54 g
Phosphorus – 523 mg
Potassium – 429 mg
Iron – 4.72 mg
Magnesium – 77 mg
Sodium – 2 mg
Zinc – 3.97 mg
Oats contain many nutrients, including beta-glucans and minerals.
Oats are higher in protein and a good source of carbs and fiber, but also higher in fat than grains. (STUDY)
Health Benefits of Oats And Oatmeal
Both oats and oatmeal are good for you. They contain many different vitamins and minerals (such as vitamins E and C and the mineral selenium) that all are more beneficial for health.
Full of Antioxidants
Oats are full of antioxidants, that are essential to a healthy diet. These antioxidants contain a range of Avenanthramides, which are polyphenols. Avenanthramides play a role in keeping blood pressure low by increasing nitric oxide production and protect cells against damage.
On the other, a powerful antioxidant, Ferulic acid is also present in oats.
Oats are rich in both fiber- insoluble fiber or soluble fiber. Insoluble fiber adds bulk through the stomach and intestines, while soluble fiber dissolves in water. Both fibers help to lower cholesterol and decrease the risk of diabetes.
Oats are less fat, it reduces cholesterol levels and increases the body’s immune system. In addition, oatmeal is also rich in iron, protein, and vitamin B1. Helps to overcome constipation problem.
Topping berries(Jamun) on oats will help in constipation.
As well Oats are whole grains that are easily digested. Eating oats in the morning diet can relieve these problems.
Benefits of oats in weight loss
Oats or Oatmeal is a low-cost option to regulate body weight.
Yes, Oats offer weight loss benefits. They are whole grains and can be part of a healthy diet. it can help you in your overall weight loss plan.
Oats are full of fiber, vitamins, and nutrition as well as a Sugar-free meal, that is easily digested.
If you purchase plain oats without any added flavor. Sugar-free oats prevent obesity and the distribution of abdominal fat.
Apart from this, they also contain the beta-glucan that further adds to their satiating properties.
According to research, beta-glucan found in oats helps to digest food as well as maintain energy in the body, which further enhances its satiating properties and keeps hunger at bay. Beta-glucan remains satiating for a longer period of time and may reduce the risk of obesity.
Additionally, beta-glucan produces the peptide YY hormone, which makes you eat fewer calories and may lower your risk of obesity. (study)
Benefits of oats for skin
Oats are rich in nutritional components especially antioxidants, Avenanthramides that often provide anti-itch and anti-inflammatory relief for persistent. and minerals also present in oats help prevent acne and improve complexion.
Its antioxidants properties can lead to clearer skin and reduce the inflammatory response in the body, and also people with acne are often found to have lower levels of antioxidants such as vitamin A, vitamin E, and selenium in their skin.
Oats contain zinc that reduces inflammation and kills the acne-causing bacteria. And also found the beta-glucan, which offers the much-needed moisture.
Apart from this, It also soaks up the excess oil on your skin and shines your face. For it makes a past of oats and warm milk and mix it well or apply it on your skin. Leave it on for about 20 minutes. In this mixture you can use Turmeric, rose water, Neem powder.
Its scrub also works well in treating acne and softens your skin.
Manufacturers of skin care products often advertise finely ground oats as “colloidal oatmeal.” (study)
The FDA approved oatmeal as a skin-protective product in 2003. They have been used for centuries to treat itching and skin irritation. (study)
For the healthiest skin you must avoid sweets, candy, pop, and flavor juice; and limit refined grains like white rice, white bread, pizza, pastries, and low fiber/sweet cereals.
Oats for hair
Oats have more benefits for the hair too. It makes the hair shiny and silky.
Worry not if you facing problems with hair. To get rid of hair problems, apply oatmeal and save hair.
Hair loss has become a common problem, due to vitamin deficiency. The lack of vitamins not only imbalances the health but also lose the hair.
Oats are rich in vitamins, minerals, and nutrients that make your hair stronger and your scalp healthier.
To make a hair pack just need 1 cup of oatmeal, 2ts honey, and curd. mix all things well and make pests. leave it for 10 minutes and after that apply to the hair and rinse as usual.
In this mixture, you can add 1 tablespoon of amla powder for shiny hair. And 2 tablespoons of basil juice for smooth hair.
To get rid of blonde hair- make a mixture of Oatmeal or aloe vera juice. And apply this oatmeal mask to the hair.
Oats For Babies
Its recommended worldwide to feed the baby only breast milk or formula milk for the first 6 months of life.
Oats are one of nature’s best foods for everyone, be it adults or babies. After six months of age, can start giving your baby oats. It is good nutrition because their digestive system is still developing. Nutrients present in oats are gluten-free, so consuming them does not have the problem of gluten allergy.
Oats have a high amount of dietary fiber that aids easy digestion. It is high in antioxidants that are important for a baby.
It is fulfilled with vitamin B-6, vitamin K and vitamin E, thiamin, riboflavin, and niacin, which is an essential supplement for the growth and development of the infant.
Oats also contain beta-glucan which helps boost the immune system of babies.
Children should get unprocessed oats as they are easy to cook and they are also rich in more nutrients.
Oats (Avena sativa) is a whole-grain cereal and among the world’s healthiest grains.
They are incredibly nutritious, a very good source of vitamins, minerals, and many antioxidants plant compounds.
In addition, oats are rich in fiber, especially beta-glucan that provides numerous health benefits.
These include weight loss, better heart health, promote skin and hair, lower blood sugar levels, and insulin responses.
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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional