Studies show that eating a daily serving of oats not only lowers total cholesterol levels, but also reduces the risk of developing heart disease. In addition to being rich in heart healthy soluble fiber, oats offer a variety of other nutrients that boost health.
Nutrients in Oats
Oats are considered a “superfood” because of the vast array of essential nutrients that are not only needed by the body but also boost overall health. Oats are a cereal grain that provides complex carbohydrates, B vitamins, fiber, and minerals such as phosphorous, iron, selenium, and calcium.
Health Benefits of Oats
In addition to promoting heart health, oats offer the following health benefits.
- Complex carbohydrates such as oats not only lowers the risk of heart disease, but also reduce the risk of stroke and certain cancers and helps lower high blood pressure. Carbohydrates also contain tryptophan, a nonessential amino acid that improves mood.
- The specific type of fiber found in oats not only promotes a healthy digestive system by helping prevent constipation, but also helps control blood sugar levels. Because of the fiber, oats have a low impact on blood sugar levels and may help reduce the risk of developing type 2 diabetes. Studies also show that high-fiber foods help control appetite, which is a plus for those trying to lose weight.
- Selenium works as an antioxidant with vitamin E to help protect the body from free radical damage and may help protect the body against certain cancers. Selenium also boosts immunity, and studies suggest selenium may boost mood.
- When it comes to strong teeth and bones, phosphorus, which is also found in oats, is just as important as calcium. Phosphorus also boosts energy and plays an important role in healthy digestion.
- Oats offer B vitamins such as thiamin, riboflavin, and niacin. B vitamins are used by the body for energy production and maintaining a healthy nervous system. B vitamins also help reduce stress and boost immunity.
- Like other whole grains, oats are a good source of magnesium, which is important not only in energy production, but also maintaining strong bones, and magnesium may help relieve symptoms of premenstrual syndrome.
- With 6.1 grams of protein per one cup (one-half cup raw), oats are a good source of protein. Protein is used to build, repair, and maintain all body tissues, provide the body energy, and studies suggest protein has a thermogenic effect that boosts metabolism, which may aid weight loss.
- Oats also contain iron, which helps boost immunity, increase energy, and produce collagen.
- Oats are rich in calcium. Regular consumption of calcium helps keep bones strong, reduces the risk of developing certain diseases, such as periodontal disease, and studies suggest calcium is beneficial to weight maintenance.
The most nutritious oats are those that have been minimally processed with no sugar added. Although well-known as an inexpensive breakfast food, oats can also be incorporated into many recipes from baked goods to main dishes.
Sources:
United States Department of Agriculture. (2008). Why is it important to eat grains, especially whole grains? Retrieved August 14, 2009 from Mypyramid.gov.
Magee, E. (2008). How Food Affects Your Moods. Retrieved August 14, 2009 from WebMD.com.
Duyff, R. (2006). American Dietetic Association Complete Food and Nutrition Guide. Hoboken: John Wiley & Sons, Inc.
The George Mateljan Foundation (n.d.) Oats. Retrieved August 14, 2009 from WHFoods.com.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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