refer healthy breakfasts? Here are three delicious and highly nutritious recipes with one ingredient in common – oatmeal flakes.
Hrefna Palsdottir states on healthline.com:
Oatmeal has a balanced nutrition profile for it contains carbs, fibre, vitamins, minerals, antioxidants and protein (this last one, in more quantity than other grains).
- Minerals: Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Folate, Vitamins B1 B6 B5 and B3. One peculiarity of this food is that it is dense in nutrients.
- A particular group of antioxidants (avenanthramides) is present exclusively in oatmeal. They contribute and help to lower the blood pressure by dilating the blood vessels.
- Also, avenanthramides are beneficial on inflammations and itching by notably reducing these effects. Oatmeal contains fibre, especially one type that is called beta-glucan (a soluble fibre).
- It forms a solution in the intestine increasing the bacteria growth, while at the same time, reducing the cholesterol, sugar in blood and insulin response.
- Fibre produces satiety (feeling of fullness) for what it leads you to eat less (weight loss).
5 oatmeal flakes recipes
Conclusion: You should include oatmeal in your diet
This dishes, apart from oatmeal, also include almonds, figs (or dried fruit), coconut and honey (to mention a few of them).
- Almonds, being the most popular nut, contain fats (healthy monounsaturated fats), vitamins, antioxidants and minerals.
- They have fibre, protein, vitamin E B2, manganese, magnesium, copper and phosphorus. Phytic acid (antioxidant) is also present in almonds, and it sticks together specific minerals while preventing them from absorption.
- Almonds are one of the best sources of antioxidants, which prevent numerous diseases like cancer. Honey, contains natural plant compounds and antioxidants. The colour and taste depending on the sort of flower that it comes.
- Flavonoids (antioxidants) are present in the honey, and the sort from buckwheat increases the level of antioxidants in your blood. Figs, on the other hand, are an excellent natural source of sugar, minerals and soluble fibre.
- They include potassium, calcium, magnesium, iron, copper and vitamins A, E and K. Also, they contain fibre, which is excellent for your intestines (laxative).