Oats (Avena sativa) is one of the most-healthiest grains in the world. Oats are a good source of various nutrients including vitamins, fiber, antioxidants, and minerals. Both oats and oatmeal are having huge health benefits, which include reducing cardiovascular diseases, helpful in weight loss, and lower blood glucose or sugar level.
Oats are whole grain food same as barley, brown rice. Oatmeal, is a food, that commonly eaten as a breakfast food, as it is rich in nutrients. Oats are boiled in water or milk, which results in oatmeal. Many people prefer instant or quick oats as well as crushed and rolled oats, to save time (for cooking). Here are the best health benefits of oats and oatmeal as follows
20 Amazing Health Benefits of Oats and Oatmeal
The oat is a species of cereal, suitable for human consumption as oat milk and oatmeal. Oats are a whole-grain cereal mainly grown in North America and Europe. Oats are loaded with dietary fiber (containing more than many other grains) and have a range of healthy cholesterol-lowering properties.
| Scientific Name | Avena sativa |
| Family | Poeceae |
| Kingdom | Plantae |
| Order | Poales Rank: Species |
Rich in Antioxidants
Whole oats are rich in polyphenols (most beneficial plant compounds), and antioxidants which include avenanthramides, ferulic acid. Oats are a great source of avenanthramides. This special type of antioxidants may decrease the risk of hypertension. Avenanthramides reduce blood pressure by increasing nitric oxide production. Nitric oxide dilates blood vessels, thus improve blood flow in the body. Besides, avenanthramides constitute anti-inflammatory and also anti-itching properties.
Oats contain Beta-glucan, a Soluble Fiber
Oats are high in beta-glucan same as barley, a powerful soluble fiber. This Beta-glucan reduces low-density lipoprotein (LDL), and total cholesterol levels in the body, decrease blood glucose or sugar levels, also helpful in the production of good bacteria in the gut. Intake of oatmeal may increase the feeling of satiety or fullness, due to the presence of Beta-glucan. This beta-D-glucose polysaccharide may improve eczema, wounds, and other skin conditions.
Oats and Oatmeal, Reduce Cholesterol levels, also Protects good Cholesterol
As we know, high blood pressure or hypertension is the major factor for heart diseases. As per the studies review, it is clear that beta-glucan in oats may lower total cholesterol and also LDL cholesterol in the body. Oxidation of bad LDL cholesterol leads to heart diseases. This can be prevented by taking oats with vitamin C supplements.
Maintain Blood Sugar Levels
Elevated blood sugar levels in the body result in Type 2 Diabetes, due to decreased insulin sensitivity. Oats can lower blood glucose levels mainly in Type 2 diabetes patients and people with overweight. oats contain beta-glucan may improve insulin sensitivity in type 2 diabetes patients.
Oatmeal Intake may help you to Lose Weight
Oatmeal (porridge) a very delicious food, it will increase the feeling of fullness. As oatmeal is a filling food. Intake of filling foods may help you to take fewer calories. beta-glucan delays the time of emptying the stomach results in weight loss. Consumption of oats or oatmeal also reduces the risk of obesity and increases the release of a satiety hormone called (PYY) peptide YY.
Beneficial to Skin
Ground Oats are included in many skincare cosmetics. Oats have anti-itching properties and prevent various skin diseases. Finely ground oats (colloidal oatmeal) may reduce the risk of eczema and heal wounds when applied to the skin. Oats upon tropical application may benefit your skin.
Reduce the Risk of Pediatric Asthma
A most common lung disease called asthma, generally found in kids. Childhood asthma can be prevented by taking oats. According to a study, oats- feeding to young infants may reduce the risk of pediatric or childhood asthma and also relieve some allergic conditions.
Relieve Constipation
More often old people experience a condition called constipation. When you take fiber-rich food such as oats, may help ease the passage of stool. Laxatives, effectively relieve constipation but reduce life’s quality. So, taking oats regularly decrease the risk of constipation naturally.
Healthy and Storehouse of Nutrients
Oats are a great source of fiber, carbs, proteins, fats. Oats contain vital minerals, vitamins, antioxidants. Oatmeal is rich in phosphorus, manganese, magnesium, iron, zinc, thiamin (Vitamin B1), pantothenic acid (Vitamin B5). It also contains small amounts of calcium, niacin (vitamin B3), pyridoxine (Vitamin B6). These vital nutrients may reduce the risk of various diseases and also boosts your immune system, thus improve your health.
Improve Sleep Quality
Oatmeal promotes good sleep. Oats contain several nutrients and amino acids that stimulate the melatonin hormone, thus induce sleep and also adjusts the sleep-wake cycle. Oats can reduce the risk of various sleep disorders such as insomnia, perhaps boost energy and help you stay active for a long time.
Prevents Cardiovascular Disease
Oats have antioxidants which are beneficial for heart disease and the dietary fibers help lower the bad cholesterol (LDL) without affecting the good cholesterol (HDL)”. Oats also have plant lignans especially enterolactone. Which helps to prevent heart disease. In this way oats keep our heart healthy. So I can say, Oat is the key food to be good for the heart”.
Prevents Constipation
Oats are rich in fibers both soluble and insoluble. These fibers regulate bowel movements and hence prevent constipation. When we add oats in our diet it reduces the complain of constipation. So we can add oats in our breakfast.
Controls Blood Sugar Levels
It is proven that oats help to maintain blood sugar and reduce risk of type-2 diabetes diabetes so i think we should consume oats regularly. The oats have high fiber and complex carbohydrates which help to slow down the conversion of our food to simple sugars, and beta-glucan delays the fall in blood sugar levels before meals and slows the rise after a meal.
Reduces Cancer Risk
As we already mentioned that oats have Lignan, the same compound which helps prevent cardiovascular disease also “helps reduce chances of few hormone-related cancers like breast, prostate and ovarian cancer”, that is why, including oats in our diet is good for both men and women.
Reduces Hypertension
People who have high blood pressure, a daily dose of oats will help to maintain their blood pressure and as a result it reduces the risk of hypertension. We can consume oats in the form of breakfast or during lunch time as well.
Rich Source Of Magnesium
Oats are a rich source of magnesium. Magnesium is an essential mineral required in our food for enzyme function and energy production which helps prevent heart attacks and strokes as it helps in relaxing blood vessels, aiding the heart muscle, and regulating blood pressure. Magnesium in high levels regulates the proper use of glucose and insulin secretion.
Supports Weight Loss
Oats are a low-calorie food that reduces digestion and makes us feel full for longer. The oatmeal compound Beta-glucan helps in the increase of Cholecystokinin, which is a hunger-fighting hormone. This reduces our cravings and helps us shed a few pounds.
Enhances Immune Response to Disease
Beta gluten, a compound found in oatmeal is very helpful to reach neutrophils to the infection site as it helps neutrophils to travel faster and increase their efficiency to kill microorganisms at the site of infection.
Protects Skin
According to The American Academy of Dermatology, “Oatmeal is helpful to maintain the skin’s pH. Oats also help to moisturize and soften the skin.” Oats help to relieve itching and irritation in the skin.
Conclusion
Oatmeal is popular and delicious breakfast food. Regular intake can prevent the risk of various diseases including diabetes, heart disease (cardiovascular disease), cancer, and many others. It contains powerful soluble fiber and antioxidants. Oats can help you to lose weight. It is beneficial, not only to young and elder age group people but also beneficial to infants. Oats are included in several baked products. These oats are incredibly good for your health.
