Oats Nutrition Facts and Health Benefits

Oats are one of the most commonly eaten food for breakfast around the world and one of the most popular grains.

They are very versatile and delicious and can be part of different breakfast and meal recipes, including sweet and savory ones.

Oatmeal and overnight oats are a usual breakfast for many, but oats also are used as a whole grain rather than in the form of instant, rolled, or steel-cut oats. Made from ground oats, oat flour is a great alternative to refined flour.

Oats aren’t just delicious, they are also high in many important nutrients. They are high in both soluble and insoluble fiber, phosphorus, thiamine, magnesium, zinc, and other vital nutrients.

Speaking of oats, their protein content has to be mentioned. While they have a balanced essential amino acid profile, they are not a complete protein source.

However, they are rich in avenalin, a legume-like protein comparable to the quality of soy protein which World Health Organization research has shown to be equal to meat, milk, and egg protein.

Oats are also used to make oat milk, a popular non-dairy alternative to milk, and part of many meals, including curries.

Continue reading to find out other health benefits oats could provide.

Oats Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of oats:

• Energy: 389 calories
• Carbs: 66.3 grams
• Fiber: 10.6 grams
• Protein: 16.9 grams
• Fat: 6.9 grams
• Saturated Fat: 1.22 grams

Jump to a section where you can learn more about oats nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Oats

Thanks to a significant amount of specific vitamins and minerals, oats could provide several health benefits.

They May Help Relieving Constipation

Magnesium can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

It can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

Magnesium plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

They May Boost Red Cells Production

Copper is needed by the body for several functions, including the formation of red blood cells.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

May Support Energy Production

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

May Help Maintaining Normal Blood Sugar Levels

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

Zinc is one of the important minerals involved in the growth and development of organs and tissues.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

May Improve Bone Mineral Density

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is also needed for normal nerve and brain function.

Manganese can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

May Improve Protein Synthesis

The primary function of phosphorus is linked to the formation of teeth and bones.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.