The ILEAD Company® welcomes you to Fitness Friday. On Fridays, I will educate you on becoming mentally sound and physically fit. Nutrition and Fitness is influential, especially for leaders who desire to impact the lives of others!
And we shall continue with our weekly talk on healthy foods; more specifically, super foods. The super food of the day is OATS.
Healthy Food – Understand The Power of Oats
The humble oat made nutrition history in 1997 when the FDA allowed a label to be placed on oat products claiming an association between consumption of a diet high in oatmeal, oat bran, or oat flour and a reduced risk for coronary heart disease—the number one killer in the U.S. The overall conclusion from the FDA review was that oats could lower serum cholesterol levels, especially LDLs. The FDA stated that the main active ingredient that yielded this positive effect is the soluble fibre found in oats called “beta glucan.” The press jumped all over this news and oats, particularly oat bran, became the magic bullet against cholesterol. Subsequent research showed that the cholesterol-lowering effect of oat bran was less dramatic than originally thought and the oat bran story faded away.
What Does Oats Provide for the Body
However, new discoveries, combined with what’s been known about oats for years, have revealed that their health-promoting powers are truly impressive. Oats are low in calories and high in fibre and protein. They’re a rich source of:
- magnesium,
- potassium,
- zinc,
- copper,
- manganese,
- selenium,
- thiamine, and
- pantothenic acid.
They also contain phytonutrients such as polyphenols, phytoestrogens, lignins, protease inhibitors, and vitamin R. They’re an excellent source of tocotrienols and multiple tocopherols – important members of the vitamin E family.
The synergy of the nutrients in oats makes them an outstanding and formidable Superfood. The degree of protection against disease offered by oats and other whole grains is greater than that of any of their ingredients taken in isolation. In addition to their power to reduce disease and improve your health, oats are a flagship Superfood for practical reasons: they’re inexpensive, readily available, and incredibly easy to incorporate into your life. Oatmeal is on virtually every menu of every restaurant serving breakfast, and if you could only remember to eat a bowl of oats regularly, you’d be on the road to better health.
What Have Studies Said About Oats
It’s the cholesterol-lowering power of oats that drew the most attention to this lowly grain. The specific fibre—beta glucan—in oats is the soluble fibre that seems to be responsible for this benefit. Study after study has shown that individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fibre per day—or roughly the amount in a bowl of oatmeal—can lower total cholesterol by 8 to 23 percent. Given that each percentage drop in serum cholesterol translates to a 2 percent decrease in the risk of developing heart disease. That’s a significant effect.
In addition to the power of oat fibre, researchers have been excited to learn more about the phytonutrients in grains and how they help to prevent disease. The germ and bran of oats contain a concentrated amount of phytonutrients, including caffeic acid and ferulic acid. Ferulic acid has been the focus of recent research (that shows promising evidence of its ability to prevent colon cancer in animals and other experimental models). Ferulic acid has been found to be a potent antioxidant that’s able to consume free radicals and protect against oxidative damage. It also seems to be able to inhibit the formation of certain cancer-promoting compounds.
Oats Super Cousins
An unusual feature of oats is that they have two “Super Cousins”: ground flaxseed and wheat germ. These “cousins” really belong in a very special category because they’re so nutrient dense. Both offer super benefits in very small amounts. If you add just 2 tablespoons of ground flaxseed and 2 tablespoons of wheat germ to your cereal each morning, you’ll have taken a step toward a healthier life.
Want to Learn More About Oats?
More talk on oats including recipes will be shared during the TKO night show tonight at 9p.m. EST. An important element of winning in life and business as leader is being healthy. Adding oats to your diet will help you soar physically and enhance your overall health.
