11 benefits of oats and a recipe for breakfast

In any presentation, oats is a grain rich in proteins, unsaturated fats and vitamin B. It is the grain with higher concentration of vitamins and minerals. Their beneficial properties for the skin are widely known, as well as their qualities to regulate intestinal transit. This cereal has many health benefits and can be ingested by anyone.
It is a food that has been consumed for more than 4 000 years and, in ancient times, it was considered a food for the lower classes. However, nowadays this perception has changed because of all the properties owned. For this reason, add oats to any meal, either in the breakfast, snack and so on, is one of the best habits to stay healthy.

1- Ways of consuming oats:

There are many ways that oats can be included in the diet. However, it is consumed mainly in two ways: in flakes and bran. The main difference between the two is in the process that undergoes the grain for the two variants.
The groat is the whole, freshly cut and the shelled grain. So the Oatmeal is present in the form of flakes, dried Pearl bead and is cut into smaller pieces for, finally, slicing it in the form of flakes. In the second case, the bran, the groat is directly ground without removing anything in the grain.
As a result, oat bran is primarily made up of the outer layers of the grain, which gives it more protein and less carbohydrates than the OAT flakes. There is a tendency by preferably consume oat bran, and that has more nutrients (particularly fiber). However, there is no evidence that this strain is significantly better for the health. Regardless of which you choose, eat oatmeal every day helps to reduce blood cholesterol, regulates digestion and is a rich source of fiber.

2- The properties of oats:

Oats contain protein in abundance, as well as carbohydrates, healthy fats (fatty acid and unsaturated linoleic acid), vitamins, minerals and trace elements. These properties make this grain to provide energy, avoiding the feeling of tiredness resulting from the lowering of glucose.
This cereal is an excellent source of vitamins of the B complex, vitamin A, vitamin E and vitamin D. It also contains minerals such as calcium, which prevents osteoporosis. It is rich in iron, which helps in the transport of oxygen to the tissues of the body. Along with this, oats provides zinc, which represents a fundamental role in the performance of the insulin.
Other properties of oats is owning up to a 25% protein, surpassing any cereal, since no other contains such concentrated amounts. For example, the Oatmeal has a protein concentration as high as meat, milk and eggs. In this way, our body uses proteins of OAT to form our muscles. In addition, they are also necessary to maintain our muscle mass.
Now, oat flakes have six out of the eight essential amino acids: isoleucine, Leucine, lysine, methionine, and phenylalanine. They help to eliminate the bad cholesterol (LDL) and stimulate the liver to produce more lecithin which helps purify the body heavy compounds. This makes this cereal in the full thing. In comparison: the wheat contains only an essential amino acid and the barley and rye have none.
On the other hand, the beta-glucans, present in this food, are components that absorb cholesterol and bile acids in the intestine. This prevents the harmful compounds to pass to the body and helps eliminate them naturally.
Oats has beneficial properties for the skin. You can find various creams, ointments and soaps to exfoliate it and moisturize it. In addition, the baths of this cereal are used to combat various diseases, infections and irritations to the skin thanks to its emollient properties. Also can be a remedy home very effective against the herpes and the chicken pox.
Finally, this grain has a lot of fiber, especially oat bran, which helps the good intestinal transit and to reduce cholesterol. Because of this, not only becomes an effective remedy against constipation, but it reduces the bile acids decrease toxic capacity.

3- The 11 health benefits:

Oats referred to also as the Queen of cereals by multiple benefits for health and the vitamins and minerals it contains. Below, we present eleven forms that consume oats can improve the performance of your body.

It regulates the digestive system:

Due to its good amount of soluble fiber, oats help to digest food and regulates the digestive system. Eat oatmeal prevents constipation and facilitates intestinal transit. Also, a glass of water with a teaspoon of flakes relieves heartburn and reflux.

Reduces cholesterol:

Consuming grain every day is a good way to lower bad blood cholesterol and triglyceride levels. Thanks to acid linoleic and fiber, oats prevents cholesterol passes into the intestine. At the same time, also the fiber goes sweeping fat deposits that accumulate on the walls of the arteries. This protects body of developing hypertension, of a heart attack or other heart problems.

It controls blood sugar levels:

Oats is highly recommended for diabetics, since their soluble fiber stabilizes blood sugar levels. Since it reduces the absorption of sugar in the intestine, it also reduces levels in the blood. It is important to point out that, unlike other grains, this grain in particular adds more carbohydrates than other types of fibre.

It regenerates tissues:

As it is very rich in protein, consume it favors the production and development of new tissues in the body.

It prevents cancer:

Oats, as well as other vegetable grain, has plenty of phytochemicals substances, which are chemicals of plant origin that are related to the prevention of the development of cancer. Phytoestrogens and lignans that are in this grain have a correlation with the decline in the risk of breast cancer-related hormones. It is still investigating the favorable effect of components photochemical of oats in other cancer types as the of endometrium, ovary and prostate.

It keeps you satiated:

A breakfast of oats keep satisfied the body longer than one cereal with milk. This is because the oats has slow absorption carbohydrates, allowing a longer effect of satiety and a better control of blood sugar levels.

Rich in calcium:

Oats has a lot of calcium, which helps to prevent the demineralization of the bones.

It is favorable for the skin:

This grain flakes have a powerful cleaning action on the skin. It absorbs any dirt and debris that accumulate in the pores, sanitized in a profound way. In this way, becomes a natural way to maintain the skin's pH balanced without abusing it. Oils containing oats are also great to prevent dehydration of the skin. In addition, oats can be very relaxing and helps to fall asleep.

It can help you lose weight:

Take oatmeal for breakfast every day helps to keep people controlled their weight and to lower it gradually. Oat flakes can be eaten with a glass of milk, or mixed with yogurt. The recommended amount is two tablespoons daily so we do not meet in the caloric intake.

It contains vitamins of the B complex:

As the B1 and B2 vitamins are essential for the proper functioning of the brain and nervous system. Around 100 grams of oat cover 40% of the daily requirements of vitamin B1.

Favourable for the thyroid:

The consumption of oats prevents hypothyroidism, because it contains iodine, a mineral which makes work correctly the thyroid gland.
Oats can be consumed by all people regardless of age. There is no evidence or contraindications have been described by the consumption of oats provided you eat in adequate and recommended dosages. There are, however, a small group of people that can present allergy oats.

Recipe for breakfast:

You need to prepare a delicious and different dish of oatmeal to start the day:

1/2 cup oatmeal
6 almond
2 nuts
Honey
1 teaspoon of raisins
Cinnamon, cardamom, ginger powder (optional, but highly recommended)

How to prepare it...

Place the oats soak overnight. Then withdraws the water and put in a pot with half a cup of water.
Cooking and add the cinnamon, cardamom and a pinch of powdered ginger.
When it begins to thicken add a bit more water to avoid that it oats from sticking.
It is sweetened with honey to taste, is served and the addition of raisins and almonds and chopped nuts.
You can add you cocoa powder, dehydrated or fresh blueberries and chunks of banana, fruit jam, etc.
Try these easy and useful homemade tips.your comments will highly appreciated.