We all know that breakfast should be the heaviest and richest meal of the day. So adding a bowl of oatmeal to your breakfast along with some dry fruits and fruits can be a great option. If you do not eat oatmeal for breakfast, you are missing out on the fiber and nutrients your body gets in the morning.
Eating oatmeal has many benefits for your body, especially if you want to make your digestive system better and healthier. This is a good option for those who are trying to lose weight. Along with the consumption of oatmeal, you can make other changes in the diet to lose weight.
Make wheat by soaking it overnight. This breaks down starch and helps in its digestion and absorption of nutrients. Including a bowl of oatmeal in your diet, every day not only helps you in reducing weight but also helps in keeping cholesterol regular.
Let us know what are the benefits of consuming oatmeal for your body and how you can consume it- in this article made me perfect we will give you full information about Oatmeal Benefits And Side Effects.
Nutrients in Oatmeal
Oatmeal is rich in many important vitamins, minerals, and antioxidants. 100 grams of oatmeal contains the following nutrients:
- Carbs: 77.8 grams
- Manganese: 191% of the daily requirement
- Phosphorus: 41% of the daily requirement
- Sodium – 24% of the daily requirement
- Magnesium: 34% of the daily requirement
- Iron: 88% of the daily requirement
- Zinc: 20% of the daily requirement
- Vitamin C: 9% of the daily requirement
- Vitamin B1 (Thiamine): 39% of the daily requirement
- Vitamin B5 (pantothenic acid): 10% of the daily requirement
- Vitamin B3
- Vitamin B6
- amino acids
benefits of oatmeal
- relieve constipation
- lower cholesterol
- help in weight loss
- Rich in Vitamins and Minerals
- rich fiber
- good source of energy
- reduce the risk of heart disease
- low-calorie food
- keep skin healthy
Dalia is basically made by roasting and grinding wheat. It contains a good amount of dietary fiber which boosts intestinal health and prevents constipation. Consuming oatmeal with milk or vegetables can give you the best results.
The main cause of many heart diseases is uncontrolled cholesterol levels which cause blockage in the arteries. According to several studies, the beta-glucan fiber found in oatmeal is known to lower cholesterol levels. It releases bile which helps in preventing the rise in cholesterol levels thereby reducing the bad cholesterol in the blood.
help in weight loss
Consuming oatmeal helps you to lose weight and it can be a good option to maintain a healthy weight. However, it is not that you should eat only porridge three times a day. This can lead to weakness. By eating porridge, your stomach remains full for a long time, due to which you do not want to eat anything for a long time and you eat only healthy.
Rich in Vitamins and Minerals
Oatmeal is rich in antioxidants, especially polyphenols. They are beneficial in many ways along with reducing blood pressure, improving blood circulation. Apart from this, wheat contains nutrients like magnesium, vitamin B1, B5, iron, etc. So it would be correct to say that oatmeal is a nutritious food.
Oatmeal is rich in dietary fiber. One cup of oatmeal has about 4 grams of fiber. Fiber helps in lowering your cholesterol level, regulating blood sugar, and also making you feel satiated for longer. By consuming oats every morning, your bowel movements are better, which does not cause constipation.
good source of energy
Consuming oatmeal in the morning breakfast keeps you full of energy. It contains a good amount of carbohydrates. There are 28 carbs in one serving of oatmeal. Along with 3.5 grams of fat, they also give you about 5 grams of protein.
reduce the risk of heart disease
Like many other whole grains, oats also contain plant lignans, which are converted by intestinal flora into mammalian lignans. A lignan called enterolactone protects you from the risk of several heart diseases and also lowers the risk of other hormone-dependent cancers such as breast cancer.
Several studies have found that oatmeal keeps you satiated for longer. According to the Journal of Clinical Nutrition, oatmeal has a higher satiety index than other breakfast foods like donuts, croissants, eggs, etc. Also, it is low in calories, so you can eat it without feeling guilty.
keep skin healthy
If you look carefully at the label of some skincare products, you will see oatmeal on it. Oatmeal is a beneficial ingredient for your skin that helps in exfoliating, keeping the skin healthy. It also helps to heal dry and irritated skin. It locks the moisture in the skin.
How to Incorporate Oats Into Your Diet
The most popular way to eat porridge is sweet or salty porridge. Here we are telling you the easy way to do it:
- 1/2 cup roasted oatmeal
- 1 cup (250 ml) water or milk
- A pinch of salt
- Mix all the ingredients in a pot and bring to a boil.
- After a boil, reduce the flame.
- Keep stirring them slowly till they become soft.
- To enhance the taste and nutrition of oatmeal, you can also add cinnamon, fruit, nuts, seeds, and Greek yogurt to it.
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