Food

6 Benefits of eating catfish and side effects

Published

2 months ago

March 9, 2024

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able of Contents

What is catfish?
Nutritional values of catfish
6 health benefits of Catfish during pregnancy
Healthy catfish recipe for a happy mother
- Catfish fillet with jalapeño and pineapple sauce
Side Effects of Catfish
Consuming catfish during pregnancy is highly recommended by specialists since according to several studies this food from the sea contains many nutrients that can guarantee health during the pregnancy process.
As we all know during pregnancy, it is highly recommended to consume healthy foods with a high content of nutrients.

It is because during pregnancy it is not only the mothers who need all the nutrients but also the baby that grows inside the uterus.

Deficiencies in some essential compounds can be truly fatal, such as babies born with birth defects or even premature birth.
Fish is one of the sources of some important essential compounds during pregnancy and catfish is among the fish whose benefits are surprising to mothers during pregnancy.
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What is catfish?

Catfish is one of the freshwater fish whose species can be found in almost every corner of the world.

Therefore, it is not an expensive fish, easy to find, healthy and the health benefits of catfish during pregnancy is no longer something to be doubted.

In addition, catfish is also super tasty and you can cook whatever you want because during pregnancy mothers can sometimes be very picky when it comes to food.

Nutritional values of catfish

Since it is a freshwater fish, you cannot expect this type of fish to be super-rich in the health benefits of omega 3 fatty acids, like saltwater fish, but it is quite rich in omega 6 fatty acids.

Furthermore, catfish is also rich in vitamin D and various vitamin B complexes, including folic acid, which is very important for mothers during pregnancy.

To find out more about all the amazing things about catfish, the list of benefits of catfish during pregnancy below will give you more details.

6 health benefits of Catfish during pregnancy

Here are the health benefits of eating catfish during pregnancy:

1.- Low in calories

Compared to other types of foods that are recommended to consume during pregnancy, catfish is excellent because it is low in calories.

Calories are enough to provide energy, especially when eaten with rice, which is rich in carbohydrates.

However, the amount is not enough for mothers to gain excess weight because some obesity could be dangerous for the mother during pregnancy.

2.- Excellent source of healthy fats

One of the health benefits of fish during pregnancy is that fish is an excellent source of healthy fats such as omega 3 and omega 6 fatty acids.

Compared to omega 3 fatty acids, omega 6 fatty acid is not as popular.

However, this fatty acid is also essential to help optimize child development, although further study is still required on this topic.

3.-Protein source

Protein is essential during pregnancy because it can help optimize the baby’s brain development.

As for mothers, a sufficient amount of protein during pregnancy can help reduce the risk of postpartum depression, which is also known as a light blue syndrome.

4.- low in mercury

There are many health benefits of fish during pregnancy, but mercury is one of the reasons why pregnant mothers need to be very careful when choosing the type of fish they eat.

As a freshwater fish, catfish is low in mercury, making it quite safe to be consumed by mothers during pregnancy.

5.- Source of Vitamin B Complex

Vitamin B is essential for mothers during pregnancy. Vitamin B9, also known as folic acid, is good for optimizing the baby’s brain development and nervous system in the womb.

Furthermore, the health benefits of folic acids are also preventing the baby from being born with birth defects.

In addition to vitamin B9, catfish are also rich in vitamin B12 which helps optimize energy production from the food you eat.

6.- Source of vitamin D

During pregnancy, ensuring that vitamin D intake is met is super essential because it helps to strengthen the immune system.

During pregnancy, even the common cold or flu can be super annoying because mothers can’t just take medicine.

Therefore, the only way for mothers to protect themselves and their babies are to prevent disease by improving the immune system.

Healthy catfish recipe for a happy mother

During pregnancy at some point, it is not easy for mothers to control their appetite.

Some of the mothers have to deal with severe morning sickness, which is why eating sounds like torture, while others cannot even stop eating.

Every mother is unique, but whatever is consuming healthy food is mandatory during pregnancy to ensure that the fetus grows healthy within the womb.

As mentioned above, there are some essential benefits of catfish during pregnancy, and below is the best catfish recipe, a Caribbean-inspired meal that every mother can make at home.

Catfish fillet with jalapeño and pineapple sauce

Ingredients:

Fish

1 pound catfish fillet

½ teaspoon of salt

½ teaspoon ground white pepper

½ cup all-purpose flour

1 tablespoon of virgin olive oil

sauce

1 small ripe pineapple

¼ cup chives, chopped

3 tablespoons minced fresh coriander

3 tablespoons lemon juice

2 tablespoons minced fresh jalapeño

1 tablespoon canola oil

¼ teaspoon salt

Preparation:

For Sauce:

Finely dice the pineapple and place the chopped pineapple in a medium bowl. Add the chives, cilantro, lemon juice, jalapeño, and canola oil. Mix them by adding salt. Cool them for 1 hour.

For the fish:

Mix in the all-purpose flour, salt, and ground white pepper. Trace the catfish fillet well and make sure all sides are covered with flour.

Heat the virgin olive oil in the pan over medium heat. Cook the fish until all sides are lightly browned and the fish flakes easily with a fork.

How to serve:

Serve each serving of catfish with about ¼ cup of jalapeño pineapple sauce.

The sauce is a great touch for the mother during pregnancy, as it will improve the appetite and reduce the symptoms of morning sickness.

Also, the combination of healthy catfish, fresh ingredients like pineapple, and healthy herbs like coriander and chives are a great combination for the mother during pregnancy.

Also, the benefits of vitamin C contained in pineapple and lemon juice are excellent for protecting the mother’s immune system during pregnancy.

Side Effects of Catfish

Catfish comprises omega-6 fatty acids. If omega 6 is more in the body, it can increase the risk of blood clots, arthritis, inflammatory bowel disease.

Catfish comprises omega-6 fatty acids of 337 mg. Exaggerated eating of catfish can add bad fats and high cholesterol in the body.

Related Topics:advantages benefits benefits of catfish catfish uses virtues

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11 Benefits of red wine vinegar

Published

2 months ago

March 9, 2024

admin

Table of Contents

Nutritional Information and Chemical Composition
11 health benefits of red wine vinegar
Ways to use red wine vinegar
Red wine vinegar, as the name suggests, is made from red wine that is left to ferment until it turns sour.
Manufacturers then strain and bottle the vinegar, although it is sometimes aged to soften the taste. In some cases, red wine vinegar is aged for up to two years.

Red wine vinegar contains little fat but adds flavor to foods.

High acidity can increase stomach acid production, however, leading to an increased risk of acid reflux.

Red wine vinegar is very low in calories and contains no fat.

Using vinegar in foods like green salads or pasta adds a pop of flavor without adding large amounts of fat and calories.

Maintaining your fat intake, more specifically saturated and trans fat, is one step you can take to improve your overall health.

For example, using red wine vinegar in place of salad dressing or place of mayonnaise in pasta salad is a simple but tasty way to reduce your calorie and saturated fat intake.

A 1-tablespoon serving of red wine vinegar does not provide large doses of nutrients, but it does contain trace amounts of several key vitamins and minerals.

For example, a tablespoon of red wine vinegar contains small amounts of iron, a mineral that helps your body make red blood cells and helps prevent anemia, a health problem that causes fatigue and weakness.
A tablespoon of red wine vinegar contains small amounts of potassium and vitamin C, too.
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Nutritional Information and Chemical Composition

A 1 tablespoon serving of red wine vinegar has the following nutritional profile:

• Calories: 2.8

• Carbohydrates: 0

• Fat: 0

• Protein: 0

As can be seen, the seasoning contains practically no calories or macronutrients.

Red wine vinegar also contains small amounts of minerals like iron, magnesium, manganese, and potassium.

However, the values are extremely low, and we should view vinegar as a suboptimal source of micronutrients.

There are several other compounds in red wine vinegar that can have some positive points for our overall health. These include:

•Acetic acid: Like other vinegar, red wine vinegar contains acetic acid.

Also known as ethanoic acid, it is the result of the fermentation of ethanol by acetobacteraceae (bacteria in the acetic acid family). It has several proven health benefits.

•Polyphenols: Red wine vinegar contains polyphenolic compounds such as flavonoids and phenolic acids.

These antioxidants help fight oxidative stress and reduce inflammation.

• Producers make red wine vinegar by fermenting the red wine to a boil.

The quality of vinegar depends on the length of aging, and vinegar contains several beneficial compounds.

Additional health benefits

• Because red wine vinegar is essentially bitter red wine, it contains resveratrol. Resveratrol may help reduce the risk of cancer and slow or inhibit the growth of cancerous tumors.

• Red wine vinegar may also contain polyphenols, which are plant compounds that act as antioxidants to reduce cell damage caused by environmental factors.

• Vinegar can also be used to treat infections, reduce the risk of heart disease, and help control blood sugar.

Red wine vinegar in your diet

In addition to making delicious salad dressings, use red wine vinegar in meat marinade recipes or add a twist to a bowl of soup or chili for a bold flavor.

Marinate vegetables, such as mushrooms or shallots, in the red wine vinegar before sautéing to enhance the flavor.

Drizzle red wine vinegar over grilled shrimp or scallops, or toss a tablespoon or so into gravy for meat and potatoes as additional ways to get it into your diet.

11 health benefits of red wine vinegar

1.- Reduce body fat

• If you have weight loss goals, you don’t have to fully focus on all the foods you shouldn’t eat.

• Instead, turn your attention to the fat-burning foods you should be eating more of, like red wine vinegar.

In one study, researchers found that red wine vinegar helps reduce total body fat content.

• After determining that acetic acid (a main component of vinegar) suppressed the accumulation of body fat in animals, the researchers set out to find out if the same applied to humans.

2.- Decreases the signs of aging

• A study in 2010 explored the composition of red wine kinds of vinegar and found that they are high in anthocyanins.

• As natural antioxidants, anthocyanins help slow down the aging process.

•Note: Although all red wine vinegar contains beneficial anthocyanins, the amount present in red wine vinegar varies depending on the type and quality of vinegar used.

3.- You can suppress your appetite

• It may sound too good to be true that eating more of something may make you want to eat less, but in the case of red wine vinegar, it’s true.

• Acetic acid is an active ingredient in red wine vinegar that keeps food in the stomach for a longer period.

• This causes a delay in the release of the hormone ghrelin, which then triggers the feeling of hunger.

• If you are looking to suppress your appetite the easiest way to incorporate red wine vinegar is to use it as a salad dressing or marinade to enhance the flavors of meat and vegetables.

4.- It is rich in powerful nutrients

• Red wine vinegar is loaded with healthy nutrients, including several vitamins, minerals, and some iron and potassium.

• In terms of antioxidants, red wine vinegar also contains polyphenols, which essentially plant compounds that act as antioxidants that help reduce cell damage as a result of environmental factors.

5.- You can regulate your blood sugar level

• Vinegar has been found to help decrease the absorption of sugar from a meal into the bloodstream, suggesting that it has real potential to help people with diabetes.

• In a study published in Medscape General Medicine, vinegar was found to have blood sugar control benefits for people with insulin resistance or type 2 diabetes.

• So if you’re looking for a way to regulate your blood sugar, red wine vinegar is an ideal food to start incorporating into your diet.

• Unlike many other seasonings and dressings, red wine vinegar is virtually caloric, fatty, and sugar-free.

A whole ounce of vinegar has only 5 calories, compared to oil, which is more than 240 calories for the same amount.

6.- Increases calcium absorption

• In a scientific study, researchers speculate that the acetic acid in vinegar improves calcium absorption and retention.

• In human trials (which followed animal trials), vinegar was found to promote calcium absorption in the distal colon.

• If you’ve noticed signs that you’re not getting enough calcium, consider adding red wine vinegar to your marinade tonight.

7.- Helps with digestion

• In many Asian countries, vinegar is commonly drunk during or between meals to aid digestion.

• It is believed to remove toxins from the body, eliminate yeast in the digestive tract, and cleanse the urinary tract.

• All of these properties directly impact and improve some of the organs involved in digestion, so you can permanently keep it off your list of foods that are bad for digestion.

8.- Red wine vinegar can improve your skin and hair

• Believe it or not, red wine vinegar isn’t just good for your internal health; It can also work wonders cosmetically.

• If you have skin irritations, red wine vinegar can be used topically to restore the acid level of the skin and cool it down.

• It can also be used as a natural hair wash for dull and dull hair.

• And don’t worry about the smell – that strong vinegar smell goes away once your hair is dry!

9.- You may have skills to fight cancer

• One of the most important components in red wine vinegar is an antioxidant called resveratrol, which has been shown to neutralize free radicals by oxidizing molecules that can cause cell damage and cancerous mutations.

• While it’s not fully proven to reverse any signs of cancer, it doesn’t hurt to regularly consume red wine vinegar to avoid it.

10.- It can help reduce blood pressure

• several studies are investigating the impact of red wine vinegar on blood pressure.

• Animal studies suggest that acetic acid has an antihypertensive effect.

• However, I couldn’t find any human studies on blood pressure.

• It is worth remembering that the results of animal studies do not always translate into humans, so we should not read too much about them.

• Red wine vinegar appears to lower blood pressure in mice. However, there is a lack of evidence in humans.

11.- Antimicrobial properties

• Another good thing about red wine vinegar and all vinegar is that, like coconut oil, it has antimicrobial properties.

• several foodborne pathogens can cause potentially serious illness and health problems.

• These include:

• Clostridium botulinum

• coli

• Listeria

• Salmonella

• Staphylococcus

• Notably, studies on acetic acid show that it is very effective in preventing bacterial poisoning and killing harmful bacteria.

• Furthermore, there is even evidence that acetic acid can kill highly drug-resistant infections.

• Acetic acid, the active component in red wine vinegar, has antimicrobial properties and can kill powerful pathogens.

Ways to use red wine vinegar

There are many uses for red wine vinegar and some of the more common ways include;

1.- Vinaigrette

• Typically, people use red wine vinegar to make a salad dressing (known as a vinaigrette).

• These vinaigrettes combine red wine vinegar with our oil of choice, salt, pepper, and some seasonings.

2.- Take it directly

• People with an interest in the potential health benefits of red wine vinegar often take it “straight”.

• A tablespoon, either in the morning, before bed, or with a meal, is a fairly common way to go.

• However, I certainly wouldn’t recommend this when it comes to taste.

• If you don’t like the idea of taking a shot of vinegar every morning, perhaps cutting back would be a better idea.

3.- Make a reduction

• Making a red wine vinegar reduction involves boiling the vinegar and then simmering to reduce the water content.

• The result is a thicker consistency sauce to use as a condiment with food.

• Its flavor is particularly good with steaks, chicken thighs, and salmon.

Red wine vinegar has many potential uses. I think it is better to make a vinaigrette or reduction than to drink it straight.

Red wine vinegar is often used only in small amounts, to add a little acid to sauces and dressings, or it can be used as a marinade for meats.

In such small amounts, it may not cause acid reflux.

To reduce your risk of triggering reflux symptoms, do not use red wine vinegar with other foods that trigger heartburn, such as onions, garlic, or hot peppers.

Red wine vinegar is known to have health benefits, and a 2005 issue of the “Biological and Pharmaceutical Bulletin” included an animal study that found that red wine vinegar, consumed with grape juice, led to higher levels. low blood pressure.

Food

11 Benefits of mamey sapote and side effects

Published

2 months ago

March 9, 2024

admin

Table of Contents

Health Benefits of mamey sapote
What is Mamey sapote?
Nutritional facts of mamey sapote (per cup 175g)
Side effects of mamey sapote
- Related
The health benefits of mamey sapote include weight control, maintaining cardiovascular health, supporting the growth of healthy bones and teeth, helping to keep blood vessels flexible, increasing hemoglobin production, and helping to stimulate reproductive health.
Other benefits include increased energy level, helping reduce oxidative stress, helping maintain vision, and helping to relieve PMS symptoms.

The mamey sapote may not be a fruit you come across very often, but you shouldn’t ignore its benefits for robustness, including its ability to aid in weight loss efforts and strengthen the immune system, among others.

Health Benefits of mamey sapote

Mamey fruits may not be as well known as some very popular ones like blueberries, apples, and bananas, but they are just as impressive when it comes to their taste and nutritional profile.

Such is the case with the mamey sapote, a super sweet and creamy fruit that is native to South America and can also be found in warmer areas of the US.

Read on to find out more about this unpopular fruit that can have a huge and huge impact.

When summer rolls around, mamey is in season and can easily be found in the tropical fruit section of supermarkets.

It’s not going to be difficult to fall in love, because many say it tastes just like pumpkin pie, with a hint of honey.

In addition to consuming it as is, you can also add mamey to salads and fruit smoothies. In places where it is native, it is commonly made into a variety of desserts.

Mamey can indeed stun with its incredible taste and texture. However, it can impress even more with its nutritional profile, which makes it offer so many health benefits.

Fiber, potassium, magnesium, manganese, calcium, vitamins C and E, and vitamin B complex: these are some of the nutrients present in mamey.

Now that we’ve finished doing a short background check on mamey, let’s take a look at the benefits it offers:

1.- Lower risk of infection

Because the benefits of mamey sapote are rich in vitamin C, its regular consumption can help reduce the risk of catching a cold or flu.

Mamey is in season during the summer, which is the perfect time for it to be available as upper respiratory infections are quite common at that time of year.

2.- Benefits of mamey sapote for weight loss

Choosing very low-calorie foods is a healthy way to burn fat, and mamey sapote does just that, as it is packed with a combination of healthy dietary substances that can promote weight loss.

The dietary fiber contained in the Mamey sapote is one of those nutrients that are primarily responsible for the completely satisfying feeling of satiety that comes with eating the Mamey fruit.

Dietary fiber takes longer to digest and this delays the onset of hunger; The high dietary fiber in Mamey sapote also contributes to filling the stomach, reducing the desire to eat and slowing the rate at which digested food leaves the stomach.

3.- For cardiovascular health

The dietary fiber in the Mamey sapote is of two types: soluble and insoluble fibers; Soluble fibers can help the body lower cholesterol or specifically low-density lipoproteins (LDL) by removing them from the body just before being reabsorbed so that their harmful actions are inhibited.

Another important substance that promotes better cardiovascular health in Mamey sapote is dietary potassium, which helps regulate blood pressure and maintain a normal heart rate.

Healthy consumption of Mamey sapote can, therefore, actively reduce the risk of stroke, diabetes, and heart disease.

4.- It can help maintain the nervous system

The nervous system must function properly for other parts of the body to work in a coordinated manner and this, in turn, depends on the nutrients contained in the diet.

Eating foods rich in vitamin B-6, such as Mamey sapote can help the nervous system and therefore improve overall health.

Potassium, calcium, and vitamin B-12 are also important nutrients for nervous system health, as they work together to synthesize neurotransmitters that carry impulses to the central nervous system, and Mamey sapote is a rich source of these dietary nutrients. , making it an excellent addition to your diet.

5.- Benefits of mamey sapote for bones

Brittle bones and dental problems affect people of all ages around the world and this has been positively linked to a deficiency of the minerals calcium and phosphorus.

The formation of bones and teeth requires foods such as mamey sapote rich in calcium and phosphorus.

These two dietary nutrients are components of hydroxyapatite and work together to ensure that bones and teeth remain healthy and strong, and the benefits of mamey sapote can prevent bone diseases such as osteoporosis and tooth decay.

6.- It can help keep blood vessels flexible

Proper circulation is supported by healthy functioning blood vessels and this is essential for nutrients to travel throughout the body; the presence of weakened blood vessels can decrease blood circulation by narrowing the blood vessels.

Vitamin C is an important dietary substance contained in Mamey sapote that can strengthen blood vessels by increasing nitric oxide production, improving flexibility, and reducing hardness so that blood vessels remain dilated and blood flow is not hampered.

Potassium also has a similar function in the blood vessels, along with many other supporting nutrients, which are fortunately present within the benefits of mamey sapote.

7.- It can help increase the production of hemoglobin

Red blood cells are critical to the maintenance of human health, as they not only carry oxygen throughout the body but are also important for removing waste.

A low red blood cell count can cause weakness and lethargy, as the body has to work harder to supply oxygen for cellular use.

Mamey sapote contains copper which can help the body increase the number of red blood cells and ensure healthy absorption of iron, which it also contains in moderate amounts.

8.- Benefits of mamey sapote for fertility

The maintenance of the reproductive system is necessary for procreation and life to continue, with the existence of natural food substances that can stimulate reproductive health.

Zinc is an essential dietary nutrient that is necessary for fertility in both men and women, and a good source of this nutrient is Mamey’s sapote.

A healthy intake of Mamey sapote can increase serum zinc levels, which in turn contributes to healthy egg production, regulation of the menstrual cycle, and ovulation in women.

In men, an adequate level of zinc would mean an increase in the sperm count, increased sperm motility, and testosterone levels. Zinc also has a regulatory effect on immune function.

9.- It can help increase the energy level

Energy is essential for all body functions, including building and repairing spent cells and tissues.

As the body expends energy, it must be replenished for these bodily functions to run smoothly.

A rich source of dietary magnesium is the benefits of Mamey sapote and the body uses magnesium to create energy by activating adenosine triphosphate (ATP) so that each cell functions at its best. Zinc has also been shown for its ability to improve energy levels.

10.- Helps reduce oxidative stress

Vitamin E is best known for its antioxidant properties, as it counteracts the actions of free radicals that cause oxidative stress.

A natural source of this dietary antioxidant is Mamey sapote, which reacts with free radicals and neutralizes them, inhibits their actions, and promotes the repair of any cellular damage caused by the oxidation of well-known free radicals.

11.- Benefits of mamey sapote for eyes

Proper maintenance of the eyes is important for the other parts of the body to function effectively and improve the overall quality of life.

To increase eye health and protect against diseases that can affect the eye, it is necessary to eat foods rich in vitamin A, vitamin C, and vitamin E such as Mamey sapote, which help improve vision.

These vitamins can also be important in improving brain function and helping the nerves in the eye work properly. Antioxidant vitamins can also help delay or slow down age-related macular degeneration.

12.- Relieve the symptoms of premenstrual syndrome

PMS affects millions of women around the world, with symptoms that range from mild to severe.

It is characterized by mood swings, anxiety, sleep disturbances, and depression.

A simple treatment for PMS is a healthy diet rich in vitamin E and essential oils, which with the benefits of Mamey sapote, being a good source of vitamin E, can help balance hormones, improve dopamine concentration and serotonin, decrease prolactin levels and increase progesterone secretion.

These hormonal changes tend to make the premenstrual period less unpleasant.

What is Mamey sapote?

Mamey sapote is the common name for Pouteria sapote, a tropical tea fruit, with an ovoid shape, like an avocado or mango, and which can be considered somewhat endangered due to the invasion of civilization.

History suggests that it may have originated in Puerto Rico, Mexico, or Florida (where it was found growing near a fire station).

The tree has large evergreen leaves and is popularly grown by grafting to ensure that the tree produces healthy fruit and that its fruit easily maintains the characteristics of the parent tree.

Although it is not a common fruit, it is popular in Latin kitchens and can be eaten raw, made into ice cream, or mixed with smoothies, hence the benefits of mamey sapote.

Nutritional facts of mamey sapote (per cup 175g)

Calories- 217

Fat 0.8g Carbohydrate 56.2g total –

fiber

dietética- 9.4g 37.8%

Protein RDI – 2.5g

Vitamin A- 5.0% RDI

Vitamin C 67.1% RDI

Vitamin E-12.3% RDI

Vitamin B6- 63%

Calcium- 3.1% RDI

Iron – 7.6%

RDA Magnesium – 4.8% RDA

Copper-18.6%

Manganese 17.8%

Zinc-2.2%

Phosphorus – 4.5%

Side effects of mamey sapote

Currently, there are no data on the side effects of mamey.

Food

Benefits of oatmeal and side effects

Published

2 months ago

March 9, 2024

admin

Table of Contents

Properties of oatmeal
Benefits of oatmeal
How to use oatmeal
Recipes with oatmeal
Every day the daily consumption of oats in the diet of more and more people is more widespread.
And it is not for less, because from the moment you know its multiple benefits, you will not be able to stop including it in various dishes, especially in your breakfasts, snacks, and even as a healthy snack to snack between meals. Find out everything you need to know about oatmeal!

Properties of oatmeal

Oatmeal is one of the most complete cereals due to all the nutrients and vitamins that are so favorable for our body . This fact is what has led it to become one of the essential ingredients in any self-respecting healthy diet. Take note of its multiple properties.
Vitamins and minerals

Among all cereals, oats contain the most vitamins and minerals, as they are rich in iron, magnesium, selenium, calcium, zinc, phosphorus, vitamin E, vitamin B5 and vitamin B6 .

Unsaturated fats

Regarding the fats in this food, it is the cereal with the highest percentage of vegetable fat . 65% corresponds to unsaturated fatty acids, and 35% to linoleic acid.

To give you an idea, if you eat 100 grams of oat flakes, you will be covering a third of your daily needs for essential fatty acids.

Carbohydrates and fiber

The fact of including it in the first meal of the day is due to its great energy contribution through the carbohydrates it contains, and thanks to this you will have the energy you need to get through the day.

Despite containing carbohydrates, it is wrong to think that oats are fattening, quite the opposite!

Because its high content of soluble fiber in contact with water increases in size and produces a feeling of satiety, helping to control appetite . In addition, it also favors intestinal transit.

Protein

Combining it with foods such as milk or legumes, it perfectly complements the quality of the protein that our body needs, equaling that offered by meat and eggs, vital for growth and tissue repair.

Essential amino acids

Oatmeal provides six of the eight amino acids that are considered essential, essential for your body and child development.

These amino acids help stimulate the liver to produce lecithin , thus favoring the purification of heavy compounds from the body , eliminating bad cholesterol .

Benefits of oatmeal

As you have seen, oatmeal is full of favorable properties for your body. There are multiple ways to include it in your recipes to obtain healthy meals in the simplest way.

If you want to start the day on the right foot, don’t hesitate to bet on this cereal and accompany it with these natural juices to get the energy you need to face the whole day and perform properly.

1. Rich in antioxidants

Oats have polyphenols practically exclusive to this cereal, known as avenanthramides .

Thanks to these antioxidants, you will not only be able to combat cellular oxidation, but they are also responsible for regulating blood pressure, allowing the dilation of blood vessels , thus achieving an anti-inflammatory effect.

2. Benefits of oatmeal for weight loss

As we have told you, oatmeal does not trigger blood sugar and this can be of great help, since it avoids ups and downs as well as being satiating .

In this way, it will be easier for you to control your food intake throughout the day and you will be able to reduce your weight in the healthiest way.

In addition, it regulates intestinal transit , so thanks to its high fiber content, your constipation problems will end.

3. Benefits of oatmeal for diabetes

In addition to being a very nutritious and cheap food, it also provides great health benefits, such as heart care and lowering blood sugar levels.

4. Benefits of oatmeal for cholesterol

Another of its great benefits is that oatmeal contributes to the reduction of low-density proteins (LDL or bad cholesterol). Containing soluble fiber, it is capable of reducing the passage of cholesterol into the bloodstream.

How to use oatmeal

Don’t wait any longer and include oats in your daily diet to benefit from all its properties. You can consume this cerear both in your breakfasts, as in your snacks and dinners.

In addition, you can also prepare delicious pancakes, cookies, bread or even smoothies mixed with fruit and non-dairy milk .

Remember that at the Eroski supermarket in Luz del Tajo you will find all the products you need to include oats in your diet and prepare delicious recipes with this ingredient as the main protagonist.

Recipes with oatmeal

In addition to all the benefits that we have mentioned, one of the strengths of oats is its great versatility when it comes to including it in multiple recipes. This cereal will allow you to play with different flavors and improvise delicious and healthy recipes.

From Luz del Tajo we recommend you to bet on a varied and balanced diet including oats in some of your dishes. If you can’t think of how to do it, don’t miss out on our following proposals for oatmeal-based recipes, you’ll love them!

Oatmeal pancakes

Do you want to start the day with some delicious oatmeal pancakes? Bet on a different and delicious breakfast that will charge your batteries to the fullest to face the day full of energy.

There are many ways to prepare oatmeal pancakes. We recommend that you try one of our favorites made with oatmeal, almond milk, egg white and a mashed ripe banana . When you have mixed all these ingredients, start making your pancakes in an anti frying pan, it will just be back and forth!

To achieve a presentation worthy of a chef, you can place the pancakes on top of each other and sprinkle a drizzle of honey on top and some delicious blueberries.

Porridge

It is one of the most popular dishes at the moment in many establishments and Instagram accounts.

Take the opportunity to try this healthy recipe with oats as the main ingredient. The truth is that you can prepare a porridge based on different ingredients, to your liking!

Start by heating the oatmeal with some type of non- dairy milk that you like until it has a consistent or pureed texture.

Add a little lemon and cinnamon and include your favorite fruits to give it your most personal touch. It is a breakfast with which you will be able to satisfy yourself based on healthy foods that will charge you with energy.

Oatmeal cake

Making a cake is one of the first steps you can take to get started in the kitchen on the right foot. .

If you also want to do it with a healthy recipe free of added sugars, you just have to replace the pastry flour with oatmeal and the refined sugar with natural sweetener .

Mix it with eggs, non-dairy milk and 0% fat yogurt. Once this mixture is made, you just have to pour it into a cake pan and bake it for 30 minutes, it’s that simple!