Oats health benefits includes improving cardiovascular health, preventing and treating diabetes, relieving constipation, fighting cancerous cells, lowering the incidence of hypertension, boosting immunity, preventing weight gain, making bones stronger, improving sleep, treating acne, acting as natural cleanser, treating dandruff, and fighting hair loss.
What Are Oats?
Oats are used in many forms, milled, ground, rolled, or steel-cut. Oatmeal is made using oats, and they have a good reason for being one of the most famous choices for breakfast. Oats come from the family of cereal grain that is popular for their seeds. All around the world people use them as feed for livestock.
Nutritional Value of Oat
Per one cup (156g) amounts.
- Total Calories 607
- Total fat 11g
- Cholesterol 0mg
- Sodium 3 mg
- Carbohydrates 103 g
- Dietary fibers 17 g
- Calcium 84.3 mg
- Iron 7.4 mg
- Magnesium 276 mg
- Protein 26 g
13 Amazing Health Benefits of Oats
1. Improve Cardiovascular Health
LDL oxidation is the leading cause of heart disease. Oats contain tons of dietary fiber, the most powerful amongst which is the beta-glucan that is known for its role in lowering the down the cholesterol levels. It has properties that do not affect good cholesterol but only target bad cholesterol and lowers it down. Phenolic acids and avenanthramides are the antioxidants present in oats. They work with vitamin C to prevent LDL oxidation, thereby lowering down the instance of cardiac issues.
Amongst the various categories of oats, oat bran has shown to contain more fiber and vitamin E than oatmeal. Vitamin E is also an essential nutrient for cardiac health. A study conducted in Australia shows that the fiber present in oats is more effective in the prevention and treatment of heart diseases than wheat fiber.
2. Prevent and Treat Diabetes
Low glycemic index in oats is useful in lowering down regulating blood sugar levels. Also, due to being abundant with fibers, oats are digested slowly because they thicken the content s of the stomach. Patients with type 2 diabetes reportedly experienced a reduction in blood glucose concentrations when consumed oats.
3. Relieve Constipation
Oats contain copious amounts of dietary fiber. No wonder they are good at easing the defecation process by increasing stool weight. Oats have also been found to decrease the incidence of colorectal cancer. Studies also show that oats increase the bioavailability of B12 in older adults.
Old fashioned rolled oats and steel cut form of oats are rich in insoluble fiber, which is found to be very good for gut health.
But in some instances, oats have been reported to cause constipation. This might be because they are also high in soluble fibers which can cause gas.
4. Fight Cancerous Cells
The abundance of antioxidants in oats combats many types of cancers; especially high fiber content helps prevent colon and rectal cancers.
A compound called avenanthramides (already discussed) is a part of oats’ defense mechanism because it is anti-inflammatory. Studies show that this compound helps a great deal in fighting the cancer cells.
5. Lower the Incidence of Hypertension
Studies have found a reduction in systolic blood pressure by 7.5% and in diastolic blood pressure by 5.5% in people who consume organic or non-instant oatmeal. Furthermore, it reduces the incidence of heart disease by 22%. According to studies, a diet rich in oats prevent hypertension and reduces the need for medication.
Moreover, oatmeal is a natural calmer. It slows down the secretion of stress hormones and boosts serotonin, thereby calming the nerves and keeping the mood overall happier. This also helps keep the hypertension low.
6. Immunity Boosters
Beta glucan in oatmeal has been found to be very helpful in increasing the activity of white blood cells, thereby making them stronger and more active. A stronger army of leucocytes makes the immune system functioning healthier. Rich content of zinc and selenium in oats also help fight and prevent infections.
7. Prevent Weight Gain
Consumption of oats makes you feel full for longer, helping you avoid consuming more food. Make sure to buy plain oats though, because the ones that are sold in packs are loaded with unnatural sugars. Oats may also serve as adjuvant therapy in metabolic diseases. Because oats already have enough carbohydrates and enough calories, they provide energy for longer durations and doesn’t let you feel lethargic and therefore, in need of food. Oats are rich forms of whole grains and therefore inversely associated with high body mass index as they help regulate weight.
8. Make Bones Stronger
Oats are bursting with minerals that are good for health. Make sure to avoid instant oats because they can go rancid in a little amount of time. Non-instant, steel cut oats are the best option as they are enriched with silicon. This mineral is well known for its properties that are essential for bone formation and maintenance. It also cures post-menopausal osteoporosis.
9. Improve Sleep
Melatonin is a chemical that induces sleep. The many minerals in oats help in the production of this chemical. Tryptophan is another amino acid that works as a sedative for the brain. Oats help promote insulin which paves the way for the reception of this amino acid in the neural pathways.
Serotonin is also known as the ‘feel good’ hormone. The rich content of carbs in oats helps produce that.
10. Used for Acne Treatment
The external use of oats is also highly beneficial for skin related issues. Acne is the result of the excess oil on the skin. Boiled oats made into a paste and applied on skin help absorb excess oils and other harmful chemicals that are present on the skin. You can also use it as a scrub which is quite helpful in the removal of dead skin cells and in reducing dark spots.
11. Natural Cleanser
It also contain a compound known as saponin which helps formulate foam and washes off the dirt and other harmful agents from the skin, thereby cleaning it deeply. Soaking the oats in water for some time releases oat milk. The application of this substance not only helps deeply clean the skin, but it also rejuvenates the skin.
12. Treat Dandruff
Grind the oatmeal until it has turned into fine powder. Mix the ground oatmeal with water, lemon juice, and apple cider vinegar to make a mixture. Add this mixture to a shampoo bottle and use it as an oatmeal shampoo to treat hair problems like dandruff, itchy scalp and for the removal of excess oil and dirt. You may skip the lemon juice if your hair has ever undergone color treatment.
13. Fight Hair Loss
It’s also very useful in preventing hair loss. This includes applying an oatmeal hair mask. To make the mask, you need one tablespoon of each: oatmeal, fresh milk, and almond milk. Apply this thick paste onto your hair as it is useful in strengthening the hair follicles.
Oats are overall useful for direct consumption as well as for the external application to beautify skins and hair. Therefore it is a must-have in every kitchen.