How Oats Promote a Healthy Lifestyle
Nutrient Content
Vitamins
Excellent Source of:
- Thiamin – 25%
Also a Source of:
- Pantothenic acid – 9%
- Riboflavin – 7%
- Folate – 6%
- Niacin – 5%
- Vitamin B6 – 4%
Minerals
Excellent Source of:
- Manganese – 147%
- Phosphorus – 33%
- Selenium – 33%
- Magnesium – 28%
- Zinc – 20%
Good Source of:
- Iron – 19%
- Copper – 16%
Also a Source of:
- Potassium – 8%
- Calcium – 4%
Other
Excellent Source of:
- Fiber – 33%
- Protein – 21%
Also a Source of:
- Antioxidants – polyphenols
*All nutritional Info From (1)
How Oats Help Prevent Chronic Disease
Like other whole grains, oats contain many components that help prevent everything from cancer to stroke.
How Oats Help Prevent Cancer
Oats are a uniquely rich source of a group of antioxidants known as polyphenols. They are especially rich in the powerful polyphenol avenanthramide (AVA) that have anti-inflammatory properties.
- Antioxidants target harmful and cancer-causing free radicals in the body.
- AVA also promotes natural cell functions that prevent cancer, like the recycling of old cells (2).
Oats possess other antioxidants such as tocopherols, tocotrienols, phytic acid, and flavanoids, providing the body a diverse array of defenses against cancers (3).
Oats are an excellent source of manganese, supplying 147% of your recommended daily intake. Manganese deficiency is associated with adverse metabolic and neurological effects due to suppressed activity of important enzymes. These enzymes not only perform daily functions but repair oxidative damage in the body that may lead to tumors and cancer (4).
How Oats Help Prevent Cardiovascular Disease
Regular consumption of oats significantly increases HDL cholesterol levels. HDL cholesterol regulates lipid and fat content in the blood, counteracting abnormally high levels due to diet and lifestyle.
- Higher HDL cholesterol levels are associated with healthier cardiovascular systems in adults (5).
On top of raising good cholsterol levels, oats have been shown to reduce bad, LDL, cholesterol levels. LDL cholesterol sticks to your arterial walls causing blockage. Eventually, this can build up can lead to a clot; causing a heart attack or stroke. (9)
Tocopherols and sterols, bioactive compounds found in oats, lower blood lipid levels and reduce risk of cardiovascular disease and stroke (6).
Oats Promote a Number of Health Benefits
Oats can improve your immune health and exercise regimen.
How Oats Benefit Your Immune System
High fiber diets nourish and promote the growth and metabolic activity of the healthy bacteria in your gut. Your gut microbiome, in turn, creates a healthier immune system and targets irregular digestion. Irregular digestion, such as loose bowel movements or diarrhea can lead to dehydration and higher risk of infection (7).
Oats Promote Gut Health
As mentioned above, oats help to nourish the good bacteria in your gut. This benefit is mainly due to its high levels of beta glucan. Beta glucan is a soluble fiber found in oats that is a great resource for you gut bacteria, as is goes undigested through your digestive tract to where these bacteria are in your colon. There, it is digested by the good bacteria; allowing them thrive.
Oats and Exercise
Oats used before and after exercise can help prevent skeletal muscle damage, inflammation, and injury. Used after extensive exercise, oats can be a beneficial recovery meal to offset musculo-skeletal damage (8).
Oats are a favorable plant-based source of protein. Supplying 22% of your recommended daily intake, oats in your diet can support muscle growth when paired with appropriate exercise.
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