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You are here: Home / Food as Medicine Database / Search by Food / Oats

Oats

Health BENEFITS of Oats:

High in Manganese

  • helps thee body absorb calcium
  • important for strong bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list here)

High in Molybdenum

  • helps the body break down protein
  • supports proper sulfur metabolism
  • plays a key role in detoxification
    (see full list here)

High in Phosphorus

  • aids in proper calcium absorption
  • helps build and repair bones and teeth
  • supports proper nerve function and muscle contraction
    (see full list here)

High in Copper

  • aids in producing ATP, the body's main source of energy
  • helps release stored iron to make oxygen-carrying red blood cells
  • assists in making and maintaining strong connective tissues 
    (see full list
    here)

High in Vitamin B7 (Biotin)

  • helps the body convert food into energy
  • aids in promoting healthy skin, hair, and nails
  • supports a healthy nervous system and cognitive function
    (see full list here)

High in Fiber

  • feeds and strengthens the healthy bacteria in the gut
  • aids in reducing heart disease and diabetes
  • helps strengthen the immune system and lowers the risk of diabetes

Good Amounts of:

  • Selenium
  • Vitamin B1 (Thiamine)
  • Magnesium
  • Iron
  • Chromium
  • Zinc

MACRONUTRIENT PERCENTAGE OF CALORIES
(1/2 cup, dry = approximately 133 calories)

81%
Carbohydrates
12%
Protein
17%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1/2 cup, dry)

29.4g
Carbohydrates

4.5g
Protein

1g
Fat


FIBER & NATURAL SUGAR

(grams per 1/2 cup, dry)

4.8g
Fiber

1g
Natural Sugar


NET CARBS

(grams per 1/2 cup, dry)

24.6g
Carbohydrates – Fiber = Net Carbs



*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.

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