Top 10 Super Foods in the World, Oatmeal Effect



 The world's top 10 superfood oats, selected by the U.S. Times, are rich in protein, essential amino acids, and water-soluble fiber compared to other grains, and are often used as oatmeal, a processed product of oats or rice.



Oats are native to Central Asia, which is now consumed more in the West than in Asia. In Korea, not many people visited because of its rough texture, but Time magazine selected oats as one of the top 10 super foods and began to pay attention, and domestic consumption and production are increasing.



Russia is said to have been the largest home of the country and had been cultivated since the Bronze Age. Although Korea has been cultivated since the Goryeo Dynasty, it is a crop suitable for areas with cool climate, so it was mainly grown in the northern part of the country, and not many people will have seen the actual grain due to its small amount.



Oats are used only for food, with only 5 percent of the world's production used for food, while the other 95 percent for food. It is mainly used for mixed rice, mixed grains, oatmeal bread, oatmeal, cereal, snacks, horse feed, etc. Oatmeal, which is commonly eaten in the West, refers to food cooked like porridge after frying oats and then crushing them roughly or pressing them flat.


What is the special ingredient?


Oats are rich in various ingredients that are beneficial to our body to suit the term "the world's top 10 superfoods."


1. Rich in fiber and protein, cholesterol free.

 100 grams contains 380 calories, 13 grams of protein, 6.5 grams of fat, and 67 grams of carbohydrates, of which 10 grams are dietary fiber. And the sugar content is 1g. The recommended daily intake of fiber for women is 25 grams and 38 grams for men.


2. It is rich in various minerals.

 100 grams contain 54 mg of calcium, 4.7 mg of iron, 429 mg of potassium, 177 mg of magnesium, 523 mg of phosphorus, 4 mg of zinc and 4.9 mg of manganese, while 0.6 mg of copper is contained. These ingredients are important ingredients that help our body's health.


3. It is rich in B vitamins.

One hundred grams of thiamine contains 51 percent of the recommended daily intake, 8 percent of riboflavin, 5 percent of niacin, 6 percent of vitamin B6, 13 percent of pantothenate, and 14 percent of folic acid. Vitamin B group is a necessary ingredient for our body.


In addition, various ingredients help our body's health. Manganese, magnesium, zinc, phosphorus and copper act as antioxidants in our bodies. Magnesium in 100 grams of grain is 44% of recommended daily intake, with 26% zinc, 12% phosphorus, 31% copper, and 246% manganese. It is a grain rich in antioxidants. It also has high levels of fatty acids, and contains 111 mg of omega-3 fatty acids in 100 grams.


What is the effect of oats?



1. Protect cardiovascular health.

Oats are rich in fiber and free of cholesterol. With a fiber content of 10 이어서 per 100 grams, women account for 40% of recommended daily intake and men for about 28%. Most of these fibers are water-soluble beta glucans, and contain insoluble fibers such as lignin.


2. It helps digestion, and it's good for dieting.

Rich fiber prevents constipation and helps digestion.

Not only does it help with intestinal exercise, but it also helps our body's health by proliferating bacteria that help our intestinal health. It also helps diet by maintaining satiety for a long time to prevent additional intake. If you have indigestion problems or are worried about obesity, consider this grain.


3. Reduce blood sugar levels to prevent diabetes.

Studies at the University of Heidelberg in Germany showed that blood sugar levels were lowered in people with type 2 diabetes who steadily consumed oatmeal. A study by Harvard University in the U.S. also showed that consuming fiber-rich grains lowers blood sugar levels.


4. Lower your risk of breast cancer.

The effectiveness of fiber is beyond description. One of them is prevention against cancer. Harvard University's findings showed that steady consumption of fiber-rich grains lowers the risk of breast cancer. Women who consistently ate fiber-rich foods in adolescence and early adulthood had a significantly lower risk of breast cancer than women who did not.


5. It is good for women's health.

Oats are grains rich in vitamin B group. Vitamin B group is an essential vitamin that plays an important role in the body, such as cellular metabolism. Especially, vitamin b9 folic acid is known to play an important role in women's health. It helps produce red blood cells to prevent anemia, acts on breast and cervical cancer, facilitates hormone secretion, and relieves depression. For this reason, folic acid is recommended for women, and oats are rich in folic acid.


6. It boosts immunity.

Another effect of oatmeal is to boost immunity. Immunity acts to protect our bodies from disease. Without this action, we would always suffer from disease. Oatmeal, called immune-boosting food, will help your health.