Food
7 Benefits of flaxseed oil and side effects
Discover the 7 shocking health benefits of flaxseed oil and side effects.
If you are looking to increase your omega-3 intake, the health benefits of flaxseed oil and fish oil are two tremendous options. But which one is better for you?
If you’re a vegetarian or a vegetarian, the choice is clear: flaxseed wins automatically, but if you don’t need to avoid animal products, it can be more difficult to tell whether the benefits of flaxseed oil outweigh the benefits of fish oil or vice versa.
One thing’s for sure: Flaxseed oil benefits include being one of the richest and best sources of vital plant-based omega-3 fatty acids.
And that’s not all, its benefits extend beyond its high omega-3 content.
7 Health Benefits of flaxseed oil
Flaxseed oil is derived from extremely nourishing, disease-preventing flaxseed;
Similar to the seed, flaxseed oil is loaded with healthy omega-3s, fatty acids that have been associated with healthier brains and hearts, better moods, decreased inflammation, and healthier skin and hair.
With its nutty and slightly sweet flavor, thankfully, a tablespoon of flaxseed oil isn’t one of those healthy meals that’s a torturous addition to your daily routine, which is great news given all the benefits of flaxseed oil for your Health.
Flaxseed oil contains 50 percent to 60 percent omega-3 fatty acids in the form of alpha-linolenic acid (ALA);
In the same way, it has been proven that its high content of this acid allows preventing more diseases than the fish oil itself.
That is why most people today opt for the benefits of flaxseed oil, especially those who are not meat-eaters.
Omega-3 fatty acids play an important role in all kinds of bodily processes, including inflammation, heart health, and brain function.
When a person is deficient in Omega-3 it tends to be associated with having low levels of intelligence, general health problems, or some chronic diseases such as cancer or arthritis.
As you can see, the health benefits of flaxseed oil are quite extensive compared to other products of this type, if you want to learn more about them, be sure to analyze the following publication where we will break down the most important ones.
1.- Benefits of flaxseed oil for weight loss
Thanks to its ability to lubricate the colon, flaxseed oil can work as a natural laxative, meaning that it is excellent for keeping things moving within the digestive system, this oil helps your body to get rid of food more quickly and efficiently, this, in turn, is an excellent way to reduce measures, lose weight, detoxify your body.
It was found that flaxseed oil added to a weight loss diet not only helped participants lose weight but also reduced markers of inflammation.
That means adding flaxseed oil as a carrier oil to weight loss essential oils can yield additional benefits beyond dropping a few pounds.
2.- Calms diarrhea and constipation
One of the best benefits of flaxseed oil is that, as we mentioned earlier, it can act as a natural lubricant for the colon, which is why it can easily relieve the symptoms of constipation.
In other words, if you consume it regularly, you can put aside the discomfort, inflammation, gas, and abdominal pain that this disease usually causes.
As if that were not enough, flaxseed oil can, in the same way, benefit those people who suffer recurrent diarrhea.
Making it clear that the double effectiveness of the benefits of flaxseed oil to treat digestive ailments are truly extraordinary.
3.- Benefits of flaxseed oil for cancer
The health benefits that flaxseed oil provides for natural medicine that focuses on cancer treatments are highly respected worldwide, perhaps, that is why most people add it to naturopathic treatments as the protocol of the Budwig diet for cancer.
What’s more, some studies have shown that the health benefits of flaxseed oil are quite productive in the prevention of some cancers, such as breast cancer.
This is because the ALA acid in flaxseed oil can progressively reduce the growth of so-called breast cancer cell lines.
As it can change signaling pathways, researchers believe it is necessary to use this oil as a complementary therapy to treat various ranges of breast cancer.
The ALA found in flaxseed oil reduces the growth of breast cancer cell lines by modifying signaling pathways.
Some researchers support the use of flaxseed oil as a low-cost complementary therapy for a wide range of breast cancers, indeed, multiple studies have shown that cancer cell growth can be achieved with this oil.
4.- Eliminate cellulite
Looking for a natural way to fight cellulite? It is normal for people to lose some collagen as they age, but fortunately, consuming the benefits of flaxseed oil can help increase collagen production considerably.
If you want to reduce or hide the damage caused by superficial fat and the lack of collagen on your skin, do not hesitate to add flaxseed oil to your daily diet, in this way, you can combat the unsightly appearance that cellulite provides to your body.
5.- Reduce eczema
Eczema is a common skin disorder that causes dry, red, and itchy skin that can blister or crack.
Generally, it is caused by an allergic response to foods, chemicals, or other substances, such as perfumes or soaps.
Besides avoiding unhealthy skincare products, you can also improve eczema to a great extent through your diet.
Essential fatty acids help improve skin elasticity and texture, making flaxseed oil one of the best options for better overall skin health and bothersome skin problems like eczema.
6.- Improves heart health
There is evidence that eating foods high in alpha-linolenic acid-like flaxseed oil can help prevent and treat heart disease.
Another study found that women who consumed high levels of ALA (1.5 grams per day) had a 46 percent lower risk of sudden cardiac death than those who ate the lowest amount of ALA (about half a gram per day).
Other population studies show that as people eat more foods with alpha-linolenic acid, deaths from heart disease decrease.
7.- Treat Sjogren’s Syndrome
Sjogren’s syndrome is an immune system disorder identified by its two most common symptoms: dry eyes and dry mouth.
Several studies to date have suggested numerous potential associations between diet and tear film health.
Precisely, one of these studies evaluated in-depth the capacities of flaxseed oil to treat diseases such as Sjogren’s syndrome.
The results showed that treatment with oral flaxseed oil capsules (one to two grams per day) reduced inflammation of the ocular surface and improved symptoms of keratoconjunctivitis sicca (dry eye) in patients with Sjogren’s syndrome.
Nutrition facts of flaxseed oil
Flaxseed oil contains ALA, which the body converts to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the readily available omega-3 fatty acids in fish oil.
Flaxseed oil nutrition is most impressive when it comes to its fatty acid content. Typical serving size of the oil – one tablespoon – contains approximately:
• 120 calories
• 01 grams of protein
• 6 grams of fat
How to choose and use flaxseed oil
It’s best to buy organic cold-pressed linseed oil from a respected brand.
Whichever brand you go with, flaxseed oil should be stored in an opaque bottle (usually black) to reduce oxidation.
Natural oils provide valuable lignans in addition to ALA.
You can also buy flaxseed oil in capsule form if you are looking to avoid the taste, but I recommend purchasing the oil.
One of the most convenient health benefits of flaxseed oil is its versatility.
Can be used in place of other oils for salad dressings and sauces.
It is also delicious and is commonly used in protein shakes and shakes.
In terms of storage, flaxseed oil should always be kept in the refrigerator to preserve freshness.
To prevent oxidation and rancidity, it is also key to keep the bottle tightly closed; For maximum freshness, it is ideal to consume your flaxseed oil within six to eight weeks after opening.
If you are not going to take flaxseed daily or are prone to forgetfulness, it may be a good idea not to buy too large a bottle of flaxseed oil.
Side effects of flaxseed oil
Flaxseed oil supplements appear to be well tolerated, with few adverse effects related to flaxseed oil.
This product is probably one of the safest for people, especially when taken in appropriate amounts by mouth.
Large doses of two tablespoons (30 grams) or more per day can cause loose stools and diarrhea.
If you are being treated with any of the following medications, you should not use flaxseed oil or other omega-3 fatty acid supplements without first consulting your doctor:
•Medications that thin the blood (anticoagulant): Omega-3 fatty acids can strengthen the effects of anticoagulant medications.
•Medications to lower blood sugar: Omega-3 fatty acid supplements can increase fasting blood sugar levels, which may increase your need to take the medications.
•Cyclosporine: Taking omega-3 fatty acids during treatment with cyclosporine (Sandimmune) can reduce the toxic side effects associated with this drug in transplant patients, such as high blood pressure and kidney damage, but it can also have adverse effects.
Taking flaxseed oil and fish oil at the same time can cause the blood to become too thin. Check with your doctor before taking both at the same time.
If you have other health problems or are taking other prescription or non-prescription medications, including supplements, speak with your doctor before incorporating flaxseed oil into your diet.
Food
21 Benefits of bamboo tea and side effects
Table of Contents
Food
6 Benefits of gardenia and side effects
Table of Contents
- What is Gardenia?
- Medicinal uses of gardenia plant
- 6 health benefits of gardenia
- Gardenia dosage and supplements
- Gardenia Recipes and How to Grow Gardenias
- Side effects of gardenia
- Final thoughts
- Most of us know gardenia as the large white flowers that grow in our gardens or the source of a strong floral scent that is used to make things like lotions and candles.
But did you know that gardenia flowers, as well as the roots and leaves, also have a long history of use in Traditional Chinese Medicine?
- Gardenia plants are members of the Rubiaceae family and are native to parts of Asia and the Pacific Islands, including China and Japan.
Today the ethanol extract of gardenia fruit and flowers is still used in many ways in herbal medicine and aromatherapy.
There are over 250 different types of gardenia plants, one of which is called Gardenia jasminoides Ellis, the type used primarily to make essential oil.
As you will learn much more about, gardenias have been shown to have numerous actions, including serving as a natural antibacterial, pain reliever, antifungal, diuretic, antiseptic, detoxifier, and antispasmodic.
Uses for the oil, supplements, and other products include spreading the oil to combat stress, applying it to the skin to treat wounds, and drinking gardenia tea to improve digestion.
What is Gardenia?
Depending on the exact species used, the products have many names, including Gardenia jasminoides, Cape Jasmine, Cape Jessamine, Danh Danh, Gardênia, Gardenia augusta, Gardenia Florida, and Gardenia radicans.
What types of gardenia flowers do people generally grow in their gardens? Examples of common garden varieties include August beauty, Aimee Yashikoa, Kleim’s Hardy, Radians, and First love.
The most widely available type of extract that is used for medicinal purposes is the essential oil of gardenia, which has numerous uses for fighting infections and tumors.
Due to its strong and “seductive” floral fragrance and its ability to relax, it is also used to make lotions, perfumes, body soaps, and many other topical applications.
What does the word gardenias mean? It is historically believed that white gardenia flowers symbolized purity, love, devotion, trust, and refinement – which is why they are still often included in wedding bouquets and are used as decorations on special occasions.
The generic name is said to have been named in honor of Alexander Garden (1730-1791), who was a botanist, zoologist, and physician who lived in South Carolina and helped develop the genus/species classification for gardenia.
Medicinal uses of gardenia plant
Some of the many applications of gardenia plants and essential oil include treatment:
• Combats free radical damage and tumor formation, thanks to its antiangiogenic activities
• Infections, including urinary tract and bladder infections
• Insulin resistance, glucose intolerance, obesity, and other risk factors related to diabetes and heart disease
• Acid reflux, vomiting, IBS gas, and other digestive problems
• Depression and anxiety
• Fatigue and brain fog
• Abscesses
• Muscle spasms
• Fever
• Period pains
• Headaches
• Low libido
• Poor milk production in lactating women
• Slow-healing wounds
• Liver damage, liver disease, and jaundice
• Blood in the urine or bloody stools
What active compounds are responsible for the beneficial effects of gardenia extract?
Studies have found that gardenia contains at least 20 active compounds, including several powerful antioxidants.
Some of the compounds have been isolated from the edible flowers of Wild Gardenia jasminoides.
Ellis includes phenyl benzyl acetates, linalool, terpineol, ursolic acid, rutin, stigmasterol, crociniridoids (including coumaroilshanzhiside, butylgardenoside, and methoxyigenipine), and glycosides (phenylpropanoids). such as garden-side B and geniposide).
6 health benefits of gardenia
Below are some of the many medicinal benefits that the flowers, extract, and essential oil have:
1.- Benefits of gardenia for weight loss
• Gardenia essential oil contains many antioxidants that fight free radical damage, plus two compounds called geniposide and genipin that have been shown to have anti-inflammatory actions.
It has also been found to help reduce high cholesterol, insulin resistance/glucose intolerance, and liver damage, potentially offering some protection against diabetes, heart disease, and liver disease.
• Certain studies have also found evidence that gardenia jasminoid may be effective in reducing obesity, especially when combined with exercise and a healthy diet.
• A 2014 study published in the Journal of Exercise Nutrition and Biochemistry states, “Geniposide, one of the main ingredients in Gardenia jasminoides, is known to be effective in inhibiting body weight gain as well as improving abnormal levels. of lipids, high levels of insulin, glucose intolerance and insulin resistance ”.
2. Benefits of gardenia for depression and anxiety
• The scent of gardenia flowers is known to promote relaxation and to help people who feel hurt from stress.
In Traditional Chinese Medicine, gardenia is included in aromatherapy and herbal formulas used to treat mood disorders, including depression, anxiety, and restlessness.
• A study from the Nanjing University of Chinese Medicine published in Evidence-Based Complementary and Alternative Medicine found that the extract (Gardenia jasminoides Ellis) demonstrated rapid antidepressant effects by instantly enhancing the expression of the Brain-derived neurotrophic factor (BDNF) in the limbic system (the “emotional center” of the brain).
• The antidepressant response began approximately two hours after administration.
3.- Benefits of gardenia for digestion
• The isolated ingredients of Gardenia jasminoides, including ursolic acid and genipin, have been shown to have anti gastric, antioxidant, and acid-neutralizing abilities that protect against several gastrointestinal problems.
• For example, research conducted at the Plant Resources Research Institute of Duksung Women’s University in Seoul, Korea, and published in Food and Chemical Toxicology, found that genipin and ursolic acid may help treat and/or protection from gastritis, acid reflux, ulcers, lesions and infections caused by the action of H. pylori.
• Genipin has also been shown to aid in the digestion of fats by increasing the production of certain enzymes.
It also appears to support other digestive processes even in a gastrointestinal environment that has an “unstable” pH balance, according to research published in the Journal of Agricultural and Food Chemistry and conducted at the College of Food Science and Technology and Electron Microscopy Laboratory of Nanjing Agricultural University in China.
4.- Benefits of gardenia for infections and wounds
• Gardenia contains many natural antibacterial, antioxidant, and antiviral compounds.
To combat colds, respiratory / sinus infections, and congestion, try inhaling gardenia essential oil, rubbing it on your chest, or using it in a diffuser or facial steamer.
• A small amount of the essential oil can be mixed with a carrier oil and applied to the skin to fight infection and promote healing.
Simply mix the oil with coconut oil and apply it to wounds, scratches, scrapes, bruises, or cuts (always dilute essential oils first).
5.- Benefits of gardenia for pain
• Gardenia extract, oil, and tea are used to combat aches, pains, and aches associated with headaches, PMS, arthritis, injuries including sprains, and muscle cramps.
• It also has certain stimulating qualities that can even help elevate your mood and improve cognition. It has been found to improve circulation, reduce inflammation, and help deliver more oxygen and nutrients to parts of the body that need healing.
• For this reason, it was traditionally given to people struggling with chronic pain, fatigue, and various illnesses.
• An animal study from the Department of Spine Surgery II and the Department of Neurology at Weifang People’s Hospital in China appears to verify pain-reducing effects.
• When the researchers administered ozone and gardenia, a compound from gardenia fruits, “the results showed that treatment with a combination of ozone and gardenia increased the mechanical withdrawal threshold and the latency of thermal withdrawal, thus confirming its analgesic effects. ».
6.- Benefits of gardenia for brain
• A study published in the Chinese Journal of Natural Medicines found that gardenia extract helped improve memory, especially among older populations with memory deficits, including those with Alzheimer’s disease.
• In the study, two main components found in gardenia extracts, geniposide and gardenoside, appeared to help suppress the expression of immune-related genes in the brain, meaning they have anti-inflammatory effects that address the mechanisms underlying memory deficits.
Use in TCM and Ayurveda
In Chinese, the gardenia fruit is called Zhi Zi or Sheng Shan Zi. According to TCM, it has strong, bitter, and cold properties that help protect the heart, lungs, and stomach.
It is said that it acts on the meridians of the Triple Burner (san jiao). Its uses include purging excess heat, dissipating moist heat, and cooling the blood.
Gardenia is used in TCM to help lower blood pressure, stop bleeding, treat insomnia, treat urinary tract infections, relieve swelling and bruising from trauma, and relieve pain associated with sprains and abscesses.
TCM professionals recommend taking a dose of between 3 and 12 grams per day. Dried gardenia powder, tea, or extract can be used internally.
Gardenia is known by several different names in Ayurvedic medicine, including Dakamali and Nahi hingu.
It is used to help treat conditions, including fever, indigestion, wounds, skin conditions, and abdominal pain.
It is said to have a pungent, bitter, and dry taste in nature. These properties are believed to aid digestion and reduce heat and humidity.
It is especially recommended for the Kapha and Vata types, which benefit from its protection against indigestion and infections.
Common use in Ayurveda is the use of resin, either applied to the skin or taken as a powder.
Doses of 200-500 milligrams of power per day are recommended for conditions like intestinal worms, bloating and constipation, cough, and inflammation of the gums.
The gardenia vs. Jasmine
How does gardenia compare to other medicinal plants, like jasmine?
• Jasmine essential oil is another mood booster and stress reliever. Jasmine (Jasminum officinale) has been used for hundreds of years in some parts of Asia as a natural remedy for depression, anxiety, emotional stress, low libido, and insomnia in the same way that gardenia is used.
• Both are said to have “seductive” qualities because their scents help increase sensuality and arousal. Jasmine oil has been dubbed “queen of the night” due to its ability to improve libido and energy.
• Jasmine oil is believed to have antiviral, antibiotic, and antifungal properties, much like gardenia.
Studies have found that the use of jasmine can lead to improved moods and a decrease in both physical and emotional signs of low energy.
It can also help fight harmful bacteria and viruses and help prevent disease, irritation, fungus, and viral infections.
• Jasmine oil can be inhaled through the nose or applied directly to the skin. It does not need to be combined with a carrier oil and is recommended to be used undiluted instead for best results.
Try using jasmine and gardenia in conjunction with massage oil or body lotions, body scrubs, homemade soaps and perfumes, and homemade candles.
Gardenia dosage and supplements
• The essential oil is obtained by extracting the active ingredients found in the volatile acids of the plant. Flower petals are usually the source of the extract/oil, although the leaves and roots can also be used.
How to use gardenia essential oil
It can be diffused in your home, applied topically to the skin when diluted as a carrier oil, or added to baths, lotions, body sprays, and perfumes. The oil has a delicate, sweet, and floral aroma.
To use the oil on skin and hair, I recommend combining it with coconut, jojoba, or almond oil to improve absorption and add moisture. To use it to de-stress, try adding several drops to your bath or diffusing it throughout the room before bed. For the best results, and your safety,
• Gardenia Supplements / Capsules
Gardenia is considered safe in doses of three to 12 grams taken by mouth daily.
Gardenia supplements are available online, although these have not been as extensively researched as the oil. It is common to find extract in combination products that also include other medicinal herbs and flowers.
The supplements should not be confused with Garcinia Cambogia supplements, which are used to increase weight loss and reduce appetite. They do not come from the same plant and have different effects.
• Gardenia Tea
Gardenia tea, which has a light and sometimes sweet taste and a natural diuretic effect, can be made from dried flowers. You can also add other herbs to the tea to enhance the benefits, such as rosemary, oregano, basil, and thyme.
Here’s how to make gardenia tea: Pick the blooming flowers, dry them by placing them in a dry place on a tray and turning them twice a day until dry, then put them in a pot and pour them over very hot water.
Let the tea steep for at least several minutes until cool, then add other herbs and enjoy.
Some products claim to use gardenia fruit in their capsules or formulas, but the plants don’t grow edible fruits as you might imagine.
Gardenia jasminoides is another name for the fruit, which is part of certain gardenia species that grow in the warm months of the year. The fruit looks like an orange berry that contains a sticky pulp.
It is usually dried and ground to form a concentrated powder. Gardenia resin, on the other hand, is obtained from the stems/branches of the plant.
Gardenia Recipes and How to Grow Gardenias
Gardenia plants, including the popular Gardenia jasminoides species, are dark green perennial shrubs that grow in warm climates throughout the year.
Most produce highly fragrant white flowers, although the flowers can turn yellow, beige, or orange depending on the time of year.
The plants flourish in warm climates throughout the year, or in summer and late spring in cooler climates.
They tend to grow up to three to six feet tall and get quite wide if they have room to expand.
You can grow a wide variety of gardenia plants/shrubs at home and then use the fresh flowers in various ways. Here are the recommendations for growing gardenia:
• Do gardenias need sun or shade? They like to grow in full sun or shade. They also tend to bloom best when grown in moist, acidic soils. Using organic soil or organic mulch is recommended for best results when growing gardenias.
• When it’s very hot and sunny, plants do best when they have at least a little shade, otherwise, they can overheat. Why are the leaves turning yellow? This is a sign that they are burning in the sun.
• Because the flowers are bright white with very pretty dark green leaves, you can pick them up and use them for decoration or leave a row of bushes on the ground to create hedges.
Side effects of gardenia
• Possible side effects associated with the use of gardenia or essential oil capsules can include loss of appetite, diarrhea or loose stools, irritation, and inflammation of the skin, and possible complications in pregnant women/nurses and with children.
• Although the oil has been used for many years to support milk production in nursing mothers, there have not been many studies showing that it is always safe for pregnant or lactating women.
• Because not enough is known about the potential effects of gardenia during pregnancy or breastfeeding, be careful and consider consulting your doctor first.
Final thoughts
• Gardenia plants grow large white flowers that have a strong, soothing scent. Gardenias are members of the Rubiaceae family and are native to parts of Asia and the Pacific Islands.
• The flowers, leaves, and roots are used to make medicinal extracts, supplements, and essential oils.
• Benefits and uses include protection against chronic conditions such as diabetes and heart disease, fighting depression and anxiety, reducing inflammation and oxidative stress, treating pain, reducing fatigue, fighting against infections, and relief of the digestive tract.
Food
8 Benefits of oat milk and side effects
Table of Contents
- What is oat milk?
- Health benefits of oat milk
- Side effects of oat milk
- Oat milk vs. Conventional milk
- The uses of oat milk
- The health benefits of oat milk are causing curiosity in many people’s lives lately , but is it really effective?
Can you have a vanilla latte with this oat milk?
Sounds strange doesn’t it?
The creamy taste is preferred by consumers and the rich consistency, which pair perfectly with daily coffee concoctions, but is oat milk really good for people?
However, oatmeal has its own unique health benefits and in milk it is one of the most delicious options.
The following article will answer the questions.
What is oat milk?
Oat milk is obtained by soaking the oats in water for a time, after which it is mixed and filtered.
What remains is a white liquid, which is very nutritious by nature. Compared to conventional milk.
Thanks to its growing popularity, oat milk is now available in many grocery stores and health food markets.
Not only are food manufacturers making it easier than ever to enjoy this type of milk.
They also add additional vitamins and minerals to create a product rich in many micronutrients found in cow’s milk, such as vitamin A, calcium, riboflavin, and vitamin D.
The nutrients in oat milk are relatively low in calories, but it contains protein and is generally enriched with vitamins and minerals such as calcium, riboflavin, and vitamin D.
Commercial varieties may also contain added ingredients that are used to extend shelf life and enhance flavor.
Keep in mind that homemade oat milk nutrition can vary slightly and may be lower in many of the micronutrients added by food manufacturers.
This milk variant contains a surprisingly large amount of nutrients, including fiber, calcium, vitamin A, and iron.
In fact, oat milk has twice the vitamin A of cow’s milk and about 10% of your daily intake of iron.
This type of milk is also notably lower in fat and contains no cholesterol , leading some to believe that it is actually a healthier option than cow’s milk.
It also contains about 1 gram of protein and 130 calories per cup.
Health benefits of oat milk
The health benefits of oat milk not only has some impressive nutrients, but it also has a direct effect on your overall health, such as preventing anemia, boosting the immune system, preventing and lowering cholesterol, increasing bone strength and helping vision, among others.
1.- Benefits of oat milk for anemia
Anemia is a serious condition characterized by a lack of red blood cells in the body.
This can result in a long list of anemia symptoms, ranging from fatigue to pale skin and beyond.
For this reason, those who follow a vegetarian or vegan diet have a high percentage of fighting anemia.
Just one cup of oat milk contains about 10 percent of the iron you need throughout the day, making it an especially good source of iron for vegans and vegetarians.
Combined with other foods rich in iron, such as lentils and beets.
Adding a serving or two of oat milk to your diet can help promote healthy red blood cell production and prevent anemia.
2.- Strengthens the bones
Commercial oat milk is often fortified with calcium and vitamin D , two important micronutrients that play a central role in bone health.
About 99 percent of the calcium in your body is found in your bones and is used to regulate bone development and maintenance.
Meanwhile, vitamin D works to improve calcium absorption to further improve bone health.
Increasing your intake of calcium and vitamin D is often recommended in treating conditions such as osteoporosis to help keep your bones strong.
According to a review by the West German Osteoporosis Center at the University of Cologne in Germany, having low levels of calcium and vitamin D can result in an increase in bone cell breakdown, plus a higher risk of bone weakness and fractures.
3.- Supports the immune system
Oat milk is an alternative to start incorporating it into meals or diet, oat milk can help stimulate the immune system due to its nutrients and vitamins.
Most commercial oat milks are a great source of vitamin D and vitamin A, two nutrients that are essential when it comes to improving immunity and preventing disease and infection.
Studies show that vitamin D is directly related to immune cell function, and a deficiency may be associated with an increased risk of autoimmune conditions.
4.- Benefits of oat milk for cholesterol
Oatmeal is well known for its heart-healthy benefits and its ability to keep cholesterol levels in check.
This is because they contain a type of soluble fiber called beta-glucan, which has been shown to have powerful cholesterol-lowering properties.
Interestingly, research has found that the beneficial effects of beta-glucan in oats are sustained even in oat drinks like oat milk.
A human study published in the Annals of Nutrition & Metabolism found that drinking oat milk for five weeks significantly lowered total LDL cholesterol levels.
Another study conducted at the Department of Applied Nutrition and Food Chemistry at Lund University in Sweden yielded similar results, reporting that consumption of oat milk for just four weeks was effective in lowering cholesterol levels in healthy subjects.
5.- Benefits of oat milk for eyes
By consuming oat milk it is known that there is a valuable source of vitamin A, which can act as an antioxidant in certain situations.
More specifically, vitamin A is known to reduce macular degeneration and oxidative stress in the retina.
7.- Benefits of oat milk for bones
Oat milk contains a very high concentration of calcium, as well as iron and several other minerals.
This is very important to maintain bone density as you age and to ensure that your bones remain strong and long-lasting.
8.- Reduces inflammation
Some research has shown that regular consumption of oat milk can decrease overall oxidative stress and inflammation in the body and can help lower the risk of developing chronic diseases.
Side effects of oat milk
Although it may have some potential health benefits, there are some dangers of oat milk that need to be considered as well.
• While buying oat milk can definitely save you some time, commercial varieties are often full of additives, preservatives, and sugars that can diminish some of its health-promoting properties.
• Although it often contains added vitamins and minerals that can be beneficial, oat milk also contains thickeners and emulsifiers that can affect digestive health and may disrupt the gut microbiome.
• Additionally, although oats are naturally gluten-free, they are often processed in facilities that also process other gluten-containing grains such as wheat or barley, resulting in cross contamination.
• If you have celiac disease or gluten sensitivity, you should opt for certified gluten-free oatmeal or oat milk to avoid cross contamination.
• Oat milk is also not naturally as nutrient dense as conventional milk.
While an enriched variety is a good source of many of the vitamins and minerals found in milk, it can be a suitable substitute for milk in terms of nutrition.
Preparing your own oat milk at home can be more beneficial than buying it from a store.
Oat milk vs. Conventional milk
So how does oat milk compare to conventional milk, and how does it compare to other popular milk substitutes, like almond milk?
When it comes to taste and texture, oat milk tastes naturally sweet like almond milk and is thin, like skim milk.
Like other nut milks, it is generally available in several different flavors, such as chocolate or coffee, although it is also possible to opt for unsweetened and unflavored varieties.
In terms of nutrition, oat milk contains more calories and carbohydrates than almond milk, but it also contains more protein and fiber.
Like oat varieties, almond milk is often fortified with micronutrients, such as vitamin D and calcium.
However, there are some minor differences between the two: Almond milk also contains vitamin E, for example, but it is lower in riboflavin.
Compared to regular cow’s milk, oat milk is slightly lower in calories, but contains almost twice the carbohydrates.
Cow’s milk is also high in protein and rich in many important vitamins and minerals .
While many of the micronutrients in oat milk were added during processing, conventional milk is a natural source of many nutrients such as calcium, riboflavin, and vitamin B12.
Also, oat milk is a bit more limited in its potential uses.
While conventional milk and almond milk can be heated with moderate heat, oat milk becomes thicker and gelatinous when heated.
For this reason, it may not be the ideal choice to use in place of milk for recipes that require heat, such as baked goods or hot beverages.
What should I use it for?
Oat milk is delicious enough to be consumed for life. But oat milk is believed to stand out in various contexts as well.
Due to its rich texture, it is beginning to turn into the oat-based milk that is used as a choice to mix with coffee.
The heavier consistency makes it perfect for latte coffee and adding it cold to any iced coffee will give it a creaminess that goes even beyond whole milk.
The uses of oat milk
And what more uses can oat milk have? Of course, this rich and delicious milk can perfectly fulfill other uses in:
Use in the kitchen
In the kitchen, oatmeal is eaten naturally or with other cereals soaked in it.
In many recipes, it can also replace cow’s milk. Pancakes with oat milk are delicious!
Use in cosmetics
Oat milk is great for skin and hair, so you can use it as a fluidizer for homemade creams and masks.
It is also advised to dilute it in your rinse water after a shampoo.
-
Food2 months ago
8 shocking benefits of leek juice and side effects
-
Food2 months ago
10 + Benefits of carrot juice and side effects
-
Health2 months ago
Benefits of guava leaves Sensually
-
Health2 months ago
10 shocking health benefits of Canary seed milk
-
Weight Loss2 months ago
Chrissy Metz Weight Loss Secret (2022)
-
Health2 months ago
7 health benefits of cashew leaves and side effects
-
Weight Loss2 months ago
Kelly Osbourne weight loss 2022
-
Food2 months ago
Health benefits of gongolili or vetiver and side effects