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Oatmeal: Nutrition and 12 Health Benefits of Oatmeal



Eating oatmeal in the morning breakfast is a healthy and good option to start your day. The scientific name of oats is ‘Avena Sativa’, which is a whole grain. It was first grown in Scotland and was a staple diet in that country. It is mostly cultivated in Haryana and Punjab regions in India. Nowadays it is available in many flavors in the market, but oats without flavor are natural, in which all the nutrients, vitamins and minerals are found.

Oats contain the right mixture of proteins and carbohydrates, which give you instant energy. Recent studies suggest that consuming one bowl of oatmeal a day can keep you away from the doctor. Eating oats increases immunity power. By consuming oats daily, we stay away from many diseases.

Oats are full of fiber and a cup of oats also contains 24 grams of protein. [Trusted Source]

It is not only consumed by humans but also for animals.

Oatmeal are Yummy


One cup (156 g) of oats contains about : [Trusted Source]

  • 607 calories (30% DV)
  • 84.3 mg calcium (8% DV)
  • 7.4 mg iron (41% DV)
  • 103 g total carbohydrate (34% DV)
  • 26.4 g protein (53% DV)
  • 276 mg magnesium (69% DV)
  • 816 mg phosphorus (82% DV)
  • 669 mg potassium (19% DV)
  • 6.2 mg zinc (41% DV)
  • 1 mg copper (49% DV)
  • 7.7 mg manganese (383% DV)
  • 87.4 mcg folate (22% DV)
  • 2.1 mg pantothenic acid (21% DV)

* DV stands for daily value.


Let’s know about its benefits —

1. High in Nutrition:

The nutrition of oats is quite balanced, due to which every fitness freak consumes it. It is a good source of carbs and fiber which also contains powerful fiber, beta-gluten.

Nutritious Oatmeal

At the same time, it contains a lot of protein and healthy fat. All the nutrients, vitamins, minerals and antioxidants are found in it. As well as, some amount of calcium, potassium, vitamin B6 and vitamin B3 are also present in it.

2. Prevent Cancer:

Like other vegetables and cereals, oats contain significant amounts of phytochemicals. These phytochemicals are believed to help prevent cancer, especially breast cancer. Studies and research have proved that dietary fiber regulates the circulation of estrogen in women, reducing the risk of breast cancer.

3. Prevent Diabetes:

Type-2 diabetes is a common disease that occurs due to increasing amounts of sugar in the blood. It is usually caused by a deficiency in the hormone, insulin.

Oats can help to reduce blood sugar levels, especially in people who are overweight or who have type-2 diabetes. Eating foods with a high glycemic index increases the level of glucose in the blood of the body. Oats have a low glycemic index which makes it an appropriate food item for sugar patients.

Note : The glycemic index is a measure of carbohydrates in foods that indicate how quickly blood sugar levels will increase by eating them. Foods with low glycemic index are appropriate for sugar patients.

People who are trying to reduce their blood sugar levels should consume oatmeal regularly. Diabetic patients, especially those who are finding ways to control their blood sugar levels can add oatmeal into their diet. Oats should be consumed every day for best results.

4. Oats in Weight Loss:

Oats or its flour is not only tasty, but it is also used to fill your stomach. The soluble fiber present in oats helps in slow digestion and prolonged absorption of nutrients. This helps you to keep your hunger calm for a long time. Eating it keeps your stomach full for a long time and you eat less, which can help you lose weight.

The beta-glucan present in it keeps your appetite suppressed. Therefore, people who are on diet to lose weight should start consuming oats. At the same time, the beta-glucan peptide produces the YY (PYY) hormone, which makes you eat fewer calories and can reduce your risk of obesity.

5. In Constipation:

Fiber present in oats helps to regulate the functions of the intestines. Oats contain high amounts of soluble and insoluble fiber. Since insoluble fiber doesn’t dissolve in water, it makes the stool heavier and makes the excretion process easier. Thus, it helps in relieving constipation.

6. In Chickenpox:

Oats contain antioxidants that are effective in reducing inflammation and itching. Due to this, oatmeal has been used for thousands of years to treat eczema, insect bites and skin infections. To get relief from itching caused by chickenpox or sunburn, grind grits and keep it on a thin cloth. Now tie this cloth around a tap and then run the tap. Take a bath with the water that comes out.

7. Reduces Blood Pressure:

Eating oats everyday can control high blood pressure levels. In some cases, it also helps to reduce the requirements for high blood pressure medications. High blood pressure can pose a serious health risk. Therefore, to maintain your high blood pressure levels, consume oats in your daily diet.

8. In Digestion:

The insoluble fiber present in oats helps to keep digestion healthy. These fibers help in treating constipation. In addition, people suffering from gastroesophageal reflux (GERD or GERD) should also consume oats. Being low in fat, oats help to control GERD symptoms such as, chest irritation.

9. Reduces Cholesterol:

Heart diseases are the largest cause of most of the deaths globally, with the highest contribution of high cholesterol. Several research suggests that the beta-glucan fiber present in oats helps in lowering the level of total LDL cholesterol or bad cholesterol. It also contains soluble fiber, which dissolves easily in water. The antioxidants present in it help to lower LDL cholesterol, reducing the risk of heart disease.

10. For Brain:

Oats contain fiber and magnesium, which increase the amount of serotonin in the brain. It keeps your brain calm, keeps the mood good and also improves sleep. If you want, you can eat blueberries by adding it.


Oats flour is used in making skin care products. These products often add oats as ‘colloidal porridge’. FDA approved oats flour as a skin care product in 2003, but in fact, oats have been used for centuries to treat itching and skin irritation. Oats-based skin products may also improve symptoms of eczema. Other skin benefits of oats may include :

In Acne:

Cooked oatmeal is a great natural remedy for treating acne. Boil the oatmeal and prepare it. Let it cool for 15 minutes. Apply it on the affected area and wash it after 10 minutes. It draws excess oil from your skin and flushes out bacteria. It also helps in removing dead cells from the skin.

For Dry Skin:

Oats are effective in fighting lifeless and dry skin because it contains polysaccharide, which when added to water produces smoothness.


After application on the skin, it acts as a protective shield. It is very effective in curing dry skin symptoms like itching, rashes, swelling, etc. To get rid of dry skin, mash a banana in finely ground oatmeal and add some milk to it and apply it on your face. Wash your face well after 10-15 minutes.

For Skin Fairness:

Oats not only keeps our body healthy, but it is also very beneficial for the skin. Oats gives moisture to it. For people who have very dry skin or itching and burning sensation, consuming oats is very beneficial. Oats are also used to improve skin color, as well as it is helpful in improving skin tone and texture.

Oats contain saponin, a natural cleanser that can help to remove dirt and oil from the skin. It also removes dead skin cells, making the skin soft and shiny.


oats for hair


Oatmeal can be mixed with other ingredients. Apply oatmeal to your hair before shampooing to get rid of dandruff. Doing this will remove excess oil and dirt accumulated on the skin of the head and make it clean.

Hair Loss:

Hair loss can start due to various reasons such as, excessive chemical use in hair, hormonal imbalance or unhealthy lifestyle. Malnutrition (which occurs due to lack of essential vitamins and minerals) is the most common cause of hair loss. Oats contain large amounts of zinc, iron, magnesium and potassium, which help in hair growth.


  • Don’t consume oats, if you have problems swallowing or if you don’t have teeth or have trouble chewing.
  • A person suffering from digestive disorders including stomach and intestines should avoid eating oats or products made from it.


Oats are delicious and healthy. They are rich in vitamin B, vitamin E, calcium, zinc, magnesium and iron. They contain significant amounts of soluble fiber, which is very beneficial in stomach problems, as well as, high cholesterol problems.

Oats are also beneficial for those who are suffering from dyslipidemia and diabetes. Oats is also good for your skin, hair, digestion and immunity. Pregnant women and growing children should also eat oats. So, just for a while, replace your breakfast with oats, then see how you will feel energetic.


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