Oats are among the healthiest grains on earth. They are a gluten-free whole grain and a great source of important vitamins, fiber, minerals, and antioxidants. Studies show that oats and oatmeal have many health benefits. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats and water or milk. Oatmeal is often referred to as porridge. They are also often included in muffins, granola bars, cookies, and other baked goods. The nutrient composition of oats is well balanced. they are a good source of carbs and fiber, including the powerful fiber, beta-glucan. they also contain more fat and protein than most grains. In addition, oats are loaded with important vitamins, minerals, and antioxidant plant compounds, including manganese, phosphorus, magnesium, copper, iron, zinc, folate, vitamins b1 and b5, and small amounts of calcium and potassium. Seven important health benefits of oats.
1.
Oats may help manage your blood pressure. Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats. Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow. In addition, avenanthramides have anti-inflammatory and anti-itching effects. Ferulic acid is also found in large amounts in oats, which is another antioxidant.
2.
Oats can help lower blood cholesterol levels. Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels. Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. Oxidation of LDL cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease. It produces inflammation in arteries damaged tissues and can increase the risk of heart attacks and strokes. Studies have shown that antioxidants and oats work together with vitamin C to prevent LDL oxidation.
3.
Oats can improve blood sugar control. Type 2 diabetes is a common disease, characterized by significantly elevated blood sugar levels. It usually results from a decreased sensitivity of cells to the hormone insulin. Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes. They may also improve insulin sensitivity. These effects are mainly attributed to beta glucan's ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.
4.
Oatmeal is very filling and may help lose weight. Not only is oatmeal a delicious breakfast food. It's also very filling. Eating filling foods may help you eat fewer calories and lose weight. By delaying the time it takes your stomach to empty a food the beta-glucan and oatmeal may increase your feeling of fullness.
5.
Finely ground oats may help with skincare. It's no coincidence that oats can be found in numerous skincare products. Makers of these products often list finely ground oats as ''colloidal oatmeal''. In fact, oats have a long history of use in the treatment of itch and irritation in various skin conditions. For example, oat-based skin products may improve uncomfortable symptoms of eczema. However, it is important to note that skincare benefits pertain only to oats applied to the skin, not those that are eaten.
6.
Oats may decrease the risk of childhood asthma. Asthma is the most common chronic disease in kids. It is an inflammatory disorder of the airways. The tubes carry air to and from a person's lungs. Although not all children have the same symptoms, many experiences recurrent coughing, wheezing and shortness of breath. Many researchers believe the early introduction of solid foods may increase a child's risk of developing asthma and other allergic diseases. However, studies suggest that this doesn't apply to all foods. Early introduction of oats for example may actually be protective.
7.
Oats may help relieve constipation. Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass. Laxatives are often used to relieve constipation in the elderly. However, while they're effective, they're also associated with weight loss and reduced quality of life. Studies indicate that oat bran the fiber-rich outer layer of the grain may help relieve constipation in older people.
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