Whether you like porridge, flapjacks or your oats with your favourite protein shake, oats have multiple benefits for good health and are a delicious source of essential micronutrients.
I personally choose to put them in a protein shaker overnight with my favourite protein shake with 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 in delivering essential nutrients and the health benefits to the human body.
Good Source of Beta Glucans
Beta-Glucan is a dietary fibre found in high levels in oats and 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. The majority of fats are absorbed through this organ so by creating a barrier, this allows the opportunity to not allow the body to absorb cholesterol from other foods and allow it to pass, thus not increasing the level of cholesterol in the blood. High levels of cholesterol in the blood increases the risks of heart attack and stroke.
A Boost of Protein!
In just 100g of oats, they deliver a solid 13g of protein however the protein which oats deliver is known as incomplete protein which means they do not possess all 9 essential amino acids in a consistent amount. Therefore combine this with a complete protein source, such as whey protein powder and you can boost your protein intake significantly!
Oats are packed with vitamins which are 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, the majority of people are aware that iron is fundamental in the body to create Haemoglobin, the protein which is found in red blood cells which transport 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
Magnesium is known to be needed for over 300 biochemical reactions in the body. The main roles magnesium are known to support are to regulate calcium, relaxes skeletal muscles, energy production, regulates heart contractility and cleans 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 and Growth and Development
52% RDI phosphorus
Phosphorus main function in the body is in the formation of bones and teeth, it combines with calcium to make calcium phosphate! Other roles in the body include energy (P in ATP), protein synthesis and cell repair
12% RDI of potassium
Potassium main function in the body is to regulate nerve signals and muscle contraction. Other roles potassium is involved in 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 is also known to 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 cofactor 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.