A cereal with multiple virtues
Oats are often recommended by nutrition experts and health influencers for inclusion in the daily diet, due to their many benefits.
Indeed, oatmeal is particularly prized for its ability to provide satiety and well-being, thus facilitating weight management.
In addition, ground oats are known for their skin care benefits, making it more supple and firmer.
Impact on health according to studies
Various scientific studies highlight the health benefits of oats, including improving blood sugar levels and reducing the risk of cardiovascular diseases.
Oats are also a rich Source of antioxidants and soluble fiber, essential for a balanced diet.
Nutritional values of oats
Half a cup (40.5 grams) of dry oatmeal provides a significant supply of several essential nutrients:
- Manganese: 63.9% of the recommended daily intake (RDI)
- Phosphorus: 13.3% of the RDI
- Magnesium: 13.3% of the RDI
- Copper: 17.6% of the AQR
- Iron: 9.4% of the RDI
- Zinc: 13.4% of the AQR
- Folic acid: 3.2% of the RDI
- Vitamin B1 (Thiamin): 15.5% of the RDI
- Vitamin B5 (Pantothenic acid): 9.1% of the RDI
- Calcium, potassium, vitamin B6, and vitamin B3 in lower quantities.
As for a cup of oatmeal, it contains:
- 4 grams of carbohydrates
- 3 grams of protein
- 6 grams of fat
- 4 grams of fiber
- 5 calories
The role of oats in weight loss
The dietary fiber present in oats not only stimulates digestion but also prolongs the feeling of fullness, which helps control appetite and reduce cravings, thereby facilitating weight loss.
Benefits for the skin
Oats enriched with vitamins B1 and minerals like selenium and manganese improve blood circulation, promoting cell regeneration and collagen production.
Which contributes to firm and glowing skin. The biotin (vitamin B7) in oats is also essential for healthy skin, hair and nails.
Tips for a sports diet
Before physical activity, it is advisable to consume foods rich in easy-to-digest carbohydrates. An ideal example could be oatmeal soaked in hot water or milk, accompanied by a small serving of fruit like blueberries, to provide the necessary energy without overloading the digestive system.
Recommended amount of oats
Although oats are extremely beneficial, daily consumption should be moderate to around 250 to 300 grams, spread over several meals to avoid fiber overload, which could disrupt the digestive system.
These recommendations clearly show why oats are considered a pillar of healthy eating and why they should be included regularly in our diet for their multiple nutritional and health benefits.
