Eating a bowl of oatmeal each morning is a perfect way to start your day by providing your body with energy and many health benefits. Low in calories, sugar, sodium and fat, oatmeal is high in dietary fiber and important vitamins that are essential to support normal growth and development.
Identification
Oatmeal is made by steaming, then rolling or grinding oat grain from cereal grass. Originally used as horse feed, today it is most recognized for its use in porridge, commonly eaten at breakfast. Oatmeal is available in regular, quick cooking, fortified and flavored varieties. The instant varieties usually contain sugar.
Folate
Eating folate-containing oatmeal has important benefits by helping in the production of red blood cells and synthesizing DNA and RNA. Folate, a B vitamin, assists with the production and maintenance of new cells and helps prevent birth defects, neural tube deformities and abnormalities of the spine and brain. A deficiency of folate may contribute to premature birth or low birth weight. Oatmeal contains 14 mcg per cup.
Choline
Choline is a nutrient that helps with brain and memory development. It is required for normal cell activity, function of the liver and nutrient absorption throughout the body. The daily recommended adequate intake, or AI, is 550 mg for men and 425 mg for women, according to the Food and Nutrition Board of the Institute of Medicine. Oatmeal contains more than 17 mg per cup.
Lutein
Oatmeal is a good source of the antioxidant lutein, with 421 mcg per cup. Lutein is important to the health of the eyes and helps protect against developing advanced age-related macular degeneration. Researchers at Harvard University found that adults who took 6 mg per day of lutein had a 43 percent decreased risk of macular degeneration.
B Vitamins
Oatmeal is a good source of B vitamins, including thiamin, riboflavin, niacin, pantothenic acid and vitamin B-6. The B vitamins are essential for the formation of every cell in the body, especially nerve cells. They are critical nutrients for brain activity, including mood and memory, and for energy.
Other Health Benefits
Oatmeal is good for the heart. Dr. James W. Anderson, professor at the University of Kentucky College of Medicine, said oatmeal reduces cholesterol levels and is safer than cholesterol-lowering drugs, according to the website Medicine News Today. Oatmeal is especially beneficial to people at risk for cardiovascular disease.
References
- National Institutes of Heath, Office of Dietary Supplements: Folate
- USDA National Nutrient Database
- USDA Database for the Choline Content of Common Foods; Juliette C. Howe, et al; 2004
- American Macular Degeneration Foundation; Lutein May Decrease Your Risk of Macular Degeneration; George Torrey, Ph.D.
- The Vitamins and Nutrition Center; B Vitamins-Energy; Dr. George Obikoya
- Medical News Today; Science Strongly Reaffirms Oatmeal's Health Claims; 2008
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