Whether you like porridge, flapjacks or your oats with your favourite protein shake, oats have multiple benefits for good health. They are a delicious source of essential micronutrients!
I personally choose to put them in a protein shaker overnight with my favourite protein shake, some peanut butter and berries to make the easiest overnight oats. There are multiple reasons why I choose this breakfast, but the main factor is the properties that oats possess. They deliver essential nutrients and have a number of health benefits for the human body.
Good Source of Beta Glucans
Beta-Glucan is a dietary fibre found in high levels in oats. It has been recognised as having the ability to reduce cholesterol in the blood. The fibre is able to do this by creating a viscous layer in the small intestine, which reduces the uptake of cholesterol. This organ absorbs the majority of fats. So by creating a barrier, this ensures the body does not absorb cholesterol from other foods or allow it to pass. Thus beta glucans work to stop the level of cholesterol in the blood increasing. High levels of cholesterol in the blood heightens the risk of heart attack and stroke.
A Boost of Protein!
In just 100g of oats, you can get a solid 13g of protein! However the protein which oats deliver is known as incomplete protein. This means they do not possess all 9 essential amino acids in a consistent amount. Therefore it’s a good idea to combine oats with a complete protein source, such as whey protein powder. That way you can boost your protein intake significantly!
Oats are packed with vitamins essential for the body. 100 grams of oats provide the following minerals:
- 51% RDI of thiamine (Vitamin B1)
- 8% RDI of riboflavin (Vitamin B2)
- 5% RDI of (Vitamin B3)
- 13% RDI of pantothenic acid (Vitamin B5)
- 6% RDI of pyridoxine (Vitamin B6)
- 14% RDI of folate (Vitamin B9)
The B Vitamins are a class of water-soluble vitamins that play a vital role in cell metabolism. B vitamins work with enzymes that are involved in the cellular metabolism system which creates and releases energy which is vital for growth homeostasis across all systems of the body.
26% RDI of Iron
Iron plays an important role in the body. Most people are aware that iron is fundamental in creating Haemoglobin, the protein which is found in red blood cells. Your red blood cells transport protein from the lungs to the body, to maintain basic life functions. Iron is also known to help boost your immune system, aid in sleep and improve concentration!
44% RDI of Magnesium
You need magnesium for over 300 biochemical reactions in the body. Magnesium helps with regulating calcium, relaxing skeletal muscles, energy production, regulating heart contractility and cleaning the bowels.
26% RDI of Zinc
Zinc is necessary for more than 300 enzymes involved in the body. The main roles are gene expression, immune function, protein and DNA synthesis, wound healing, as well as growth and development.
52% RDI Phosphorus
The main function of phosphorus in the body is to help with the formation of bones and teeth. It combines with calcium in order to make calcium phosphate! Other roles in the body include energy (P in ATP), protein synthesis and cell repair.
12% RDI of Potassium
Potassium’s main function in the body is to regulate nerve signals and muscle contraction. Potassium also helps with fluid balance and is a known electrolyte of the body.
31% RDI of Copper
Copper is essential for the body’s survival, it plays a role in the production of red blood cells, maintaining nerve cells and aids the immune system. Copper also helps maintain collagen and elastin, which are major components of the skin.
246% RDI of Manganese
At a whopping 246%, oats deliver an incredible amount of manganese, which is vital for your body. Manganese is required to deliver normal function to the brain, nervous system and works as a co-factor to many enzymes.
Oats have multiple benefits for good health and are a delicious source of essential micronutrients and having them as part of a balanced diet can enable you to hit your supplement and nutritional goals. Just remember to consume a complete protein with them if you are adding oats into your diet to boost your protein levels.