Oatmeal for Skin, Hair and Health - Benefits & Recipes

Discover all of the advantages of this cereal, from improving cardiac health to treating dry skin. Oats are one of the healthiest breakfast options due to their numerous benefits. Oats are a cereal grain that is also used as livestock feed. Milled, rolled, or steel-cut oats are used to make oatmeal. It is high in dietary fiber and minerals and may help reduce the risk of a variety of diseases, including diabetes, obesity, and heart disease. Oatmeal can also improve the health of your skin and hair.

This article discusses the advantages of oats, simple recipes, and history about Oats. Examine it.

 

This Article Discusses

1. What are the Health Benefits of Oats?

2. What are the Skin Benefits of Oats?

3. What are the Hair Benefits of Oats?

4. What more do I have to Know about Oats?

5. Their History?

. What about the Oats Recipes?

 

What are the Health Benefits of Oats?

This cereal, which is commonly consumed as a breakfast option, is high in nutrients. Oats contain dietary fiber (the most important of which is beta-glucan) and minerals that help prevent a variety of dangerous conditions such as heart disease, diabetes, obesity, and even cancer. They also improve the condition of your skin and hair.


1. Improve Cardiac Health


Oats contain beta-glucan, a powerful fiber that aids in cholesterol reduction. The main component of soluble fiber in oats is beta-glucan, which lowers bad cholesterol without affecting good cholesterol levels. Oats' antioxidants (avenanthramides and phenolic acids) collaborate with vitamin C to prevent LDL oxidation, which can lead to heart disease.

Oat bran also contains vitamin E, which is beneficial to heart health. Surprisingly, oat bran contains more fiber (15 to 26%) than oatmeal (7 percent). In one study, oat bran consumption was linked to a 12% reduction in average total cholesterol.

Another Australian study found that oat fiber is more effective than wheat fiber at lowering cholesterol levels. According to the study, oatmeal or bran can reduce the risk of cardiovascular disease. Oat bran also aids in the prevention of heart disease by preventing the absorption of substances in the gut that contribute to the disease.

According to Harvard Medical School, oats are the best whole grain for lowering cholesterol levels. You can also try steel-cut oats to get more whole grain oats in your diet. According to the University of Wisconsin Madison, beta-glucan, which is found only in oats, is also a heart-healthy chemical.


2. Aid In Diabetes Treatment


Oats have a low glycemic index, and their high fiber content aids in blood sugar regulation. Oats are also slow to digest due to their high fiber content. Quickly digested foods can cause rapid blood sugar spikes, making it difficult to manage blood sugar spikes. Oatmeal thickens the contents of the stomach, causing them to digest more slowly. According to one study, oatmeal can also help reduce insulin dosages.

According to one study, eating oats improves the glucose and lipid profiles of people with type 2 diabetes. Oat beta-glucans were also found to lower blood glucose levels after consumption. Numerous studies have also suggested that oats or oat-enriched foods can help reduce postprandial hyperglycemia. Also, not all oats are suitable. Avoid flavored or instant varieties because they are high in sugar and provide the opposite of what you are looking for.

In recipes, oats can be used in place of bread crumbs.


3. May Help Relieve Constipation


Because oatmeal is high in fiber, it can also help relieve constipation. Oats were also discovered to increase stool weight and thus treat constipation. They may even be beneficial in the prevention of colorectal cancer.

Another study found that oat bran improved constipation and B12 bioavailability in older adults.

Oats contain a lot of insoluble fiber. This is especially true for steel-cut and traditional rolled oats. Insoluble fiber is beneficial to gut health, and one of its uses is to treat constipation.

However, some people have reported constipation symptoms after eating oatmeal. The reason for this could be that oatmeal, in certain circumstances, can cause intestinal gas. Oats also contain a lot of soluble fiber, which can cause bloating.


4. Help Fight Cancer


Oats' antioxidants can help fight cancer. Furthermore, the fiber in oats can help prevent rectal and colon cancer (as already discussed). Though research on the type of oatmeal that helps fight cancer is limited, it is best to stick to the variety that you are most familiar with.

A series of 12 studies involving over 800,000 people found that eating a large bowl of porridge (another name for oats) every day can reduce the risk of dying from cancer by up to 20%. Fiber consumption can also lower the risk of bowel cancer.

We're back to talking about avenanthramides, which are special compounds found in oats. They are anti-inflammatory and are part of the oat plant's defense mechanism. These compounds were discovered to inhibit the growth of cancer cells while not harming healthy cells.


5. Help Treat Hypertension


It was discovered that eating oats reduced systolic blood pressure by 7.5 points and diastolic blood pressure by 5.5 points. It not only lowers your blood pressure but also lowers your risk of heart disease by 22%. You can use cooked (non-instant) or organic oatmeal for this purpose.

The addition of oats to hypertensive patients' normal diet resulted in beneficial effects. The study concluded that soluble fiber-rich oats could be an effective dietary therapy for hypertension prevention and treatment. Another study suggests that eating oats can help you avoid taking antihypertensive medications. Oat beta-glucan has also been shown to improve carbohydrate metabolism and blood pressure levels in obese people.

Oatmeal is also considered comfort food. It lowers stress hormone levels while increasing serotonin levels, resulting in a sense of calm. This all contributes to low blood pressure.


6. Improve Immunity


Oatmeal contains beta-glucan, which can boost your immune system. The majority of immune cells in your body have receptors that are specifically designed to absorb beta-glucan. This increases the activity of white blood cells, which protects against disease. Oats are also high in selenium and zinc, which help the body fight infections.

According to a Norwegian study, oat beta-glucan is far more effective than echinacea (a North American flower popular for its healing properties). The compound has the potential to speed up wound healing and improve the efficacy of antibiotics in humans.

The consumption of beta-glucan has also been shown to improve immunity following exercise stress. This compound also aids in the prevention of respiratory infections caused by exercise stress. Beta-glucans also improve the ability of macrophages, neutrophils, and natural killer cells, making them even more effective in fighting bacteria, viruses, and fungi.

Beta-glucans are also used to boost immunity in people who have chronic fatigue syndrome or are under physical or emotional stress. They also boost immune levels during harsh treatments such as chemotherapy or radiation.

Early oat introduction is also linked to a lower risk of asthma. Another study found that babies who were fed porridge were less likely to develop asthma. If babies are fed oats within the first five months of life, their risk of developing asthma is reduced by two-thirds. This is due to the anti-inflammatory properties of oats.


7. Can Aid Weight Loss


Oats can help you lose weight, especially if you buy plain oats with no added flavorings. Because packaged oatmeal is high in sugar.

As previously stated, oats are high in fiber. It can make you feel fuller for longer periods of time and discourage bingeing. Oats, according to a Taiwanese study, prevent obesity and the distribution of abdominal fat. Oats can even be used as adjuvant therapy for metabolic disorders if taken on a daily basis.

When compared to an oat-based ready-to-eat breakfast cereal, instant oatmeal was found to increase satiety and energy intake. As a result, you can substitute oatmeal for other foods in your diet and feel fuller for longer. Simply put, oats can satisfy your hunger.

A diet high in whole grains, such as oats, has also been shown in studies to help regulate body weight. Whole grain consumption is inversely related to body mass index.

Oats can also absorb water, which adds to their satiating properties. Furthermore, the beta-glucan in oats can delay stomach emptying.

Even oatmeal water has been shown to help with weight loss. One cup of oats, two cinnamon sticks, and two liters of water are all you need. Combine everything. You can consume this on an empty stomach for a month and still see results. Of course, this must be accompanied by a healthy diet and regular exercise.

If you eat oats for breakfast, you can add fiber-rich toppings like raspberries or almonds. Yes, avoid fatty toppings such as peanut butter.


8. Promote Bone Health


Oats contain a variety of minerals that are essential for bone health. Steel-cut oats are preferred over rolled oats because they have less air exposure and are less likely to go rancid. However, avoid instant oatmeal because it can quickly go rancid.

Silicon is another important mineral found in oats. This mineral aids in the formation and maintenance of bones. Silicon can also help treat postmenopausal osteoporosis.

However, according to a University of Pennsylvania study, oats may inhibit calcium absorption. As a result, before consuming oats for this purpose, consult your doctor.


9. Enhance Sleep Quality


Oats' amino acids and other nutrients aid in the production of melatonin, a chemical that induces sleep. When combined with milk or honey, oats make an excellent bedtime snack.

Whole grain oats also stimulate insulin production, which aids in the absorption of tryptophan by neural pathways. Tryptophan is an amino acid that has sedative properties in the brain. Oats are also high in vitamin B6, which aids in stress reduction (one major cause of sleeplessness). Combining oats with milk and bananas can help your body relax even more.

Oats' carbs also cause the release of serotonin, the "feel good" hormone that relieves stress and makes you feel calm.


10. Relieve Symptoms Of Menopause


Increased fiber consumption can alleviate irritability caused by menopause, and oats can help in this regard.

But there's a catch: lignans, a type of phytoestrogen, are found in oats. Furthermore, research on the beneficial effects of phytoestrogens during menopause is limited. In addition, eating cooked oatmeal for a week can increase phlegm and slow metabolism in some people. If you have such symptoms, switch to basmati rice and steamed vegetables and consult your doctor.


11. Boost Energy


Because carbs are the body's primary source of energy, and oats are high in carbs, they provide an energy boost first thing in the morning. But don't worry, oats are absorbed much slower in the body, giving you a longer-lasting boost (in addition to not spiking your blood sugar levels). Furthermore, the B vitamins in oats (such as thiamin, niacin, and folate) collaborate to help your body metabolize energy.

 

What are the Skin Benefits of Oats?

Thank you very much. Oatmeal help to prevent acne and improve skin tone. They can even be used as a natural skin cleanser. Your favorite porridge (or oats) has fantastic skin benefits - an oatmeal face mask would do the trick.


1. Aid In Acne Treatment


Oatmeal can absorb excess oil from your skin and aid in acne treatment. Simply boil half a cup of oatmeal in one-third cup of water and set aside to cool. Apply the thick paste to your face's affected areas. Leave it on for about 20 minutes before rinsing it with warm water. This mask can also be made with tomatoes, egg whites, or onions. This is nothing more than an oatmeal face wash that you can make at home.

Acne can also be treated with an oatmeal scrub. The oatmeal scrub polishes your skin by removing dead skin cells. It also lightens and softens your skin. One tablespoon each of finely ground oatmeal, finely ground brown sugar, raw honey, and organic jojoba oil is required for the scrub. You can also use a few drops of lavender or geranium essential oil. Combine all of the ingredients. Massage a small amount of this scrub into your wet face in small, circular motions. Leave it on for about 10 minutes before rinsing it with warm water. Allow to air dry.

Oatmeal soap can also be beneficial. You can either buy ready-made soap or make your own (melt an unscented bar of soap, mix oatmeal, and allow it to cool). The soap exfoliates the skin naturally and absorbs excess oil without overdrying it.

Oatmeal contains zinc, which helps to reduce inflammation and kill acne-causing bacteria. Zinc supplementation may also aid in the reduction of acne lesions.

However, some sources claim that oats can aggravate acne. Before using oats to treat your condition, consult your dermatologist.


2. Treat Dry And Itchy Skin


According to one study, oatmeal has direct antioxidant and anti-inflammatory properties, which can help treat itching caused by dry and irritated skin.

Even an oatmeal bath can be beneficial. Sprinkle baking soda and uncooked oatmeal into your bath water. You can also use colloidal oatmeal, which is finely ground oatmeal that is designed specifically for use in the bathtub. Soak for about 15 minutes in the bath, then pat yourself dry. While your skin is still damp, apply moisturizer.

Oatmeal powder or oat flour can also be beneficial to your skin. Simply grind oats into a powder and combine with hot water to make a paste. Allow it to sit on your skin for 15 minutes. Rinse with plain water.

Then there's oat milk, which is simply oatmeal steeped in hot water (that turns into creamy oat milk). You can apply this oatmeal milk to your skin.


3. Moisturize Skin


Oatmeal has the ability to remove dead skin cells while also acting as a natural moisturizer. And the beta-glucan in them forms a thin film on your skin. It also penetrates deeply into the skin, providing much-needed moisture.

Simply combine 2 cups of oats, 1 cup of milk, and 1 tablespoon of honey in a mixing bowl. Apply to your skin and leave on for approximately 15 minutes. Rinse thoroughly with cool water.

Oatmeal extract can also be used on the skin.


4. Lighten Skin


The use of oats in products such as body scrubs, soaps, and exfoliating creams demonstrates how beneficial they can be. For skin lightening, use an oats facial (a mixture of oat powder and milk) every morning.


5. Treat Poison Ivy or Chicken Pox


For thousands of years, oatmeal has been used to treat poison ivy and chicken pox symptoms. Pour oat flour onto a cheesecloth to relieve itchiness caused by poison ivy or chicken pox. Tie this around the bathtub faucet and squeeze out water as needed for a tepid bath. You can also apply the pouch to itchy skin areas.


6. Act as a Natural Cleanser


Oats contain saponins, which act as natural cleansers, removing dirt and oil from the pores. And, by the way, they do not irritate.

By soaking oats in water, you can make oat milk, which acts as a natural cleanser and toner. After washing your face, apply the milk with a cotton pad.

You can also cleanse your skin with an oatmeal bran bath. Tie a cloth around half a cup of rolled oats and place it in a small bag. Place this bag in your bathtub and press until all of the milk has been extracted. You can use this to gently scrub your body and face (instead of soap).


7. Protect the Skin


Oatmeal proteins help to maintain the skin natural barrier. They also shield your skin from harmful pollutants and chemicals. Oats' lubricating fats aid in UV protection.

 

What are the Hair Benefits of Oats?

Surprisingly, oats have hair benefits as well. They contain nutrients that strengthen your hair and make your scalp healthier. They also improve their luster and silkiness.


1. Treat Dandruff


You only need one cup of oatmeal. Fill a blender halfway with oatmeal and blend on medium (till you get a fine powder). Combine 2 cups of boiling water with this ground oatmeal. Stir until the oatmeal is completely dissolved. Allow 10 minutes for the mixture to sit. Pour this mixture into a medium-sized mixing bowl through a sieve.

1 tablespoon of lemon juice and 1 teaspoon of apple cider vinegar should be added to this mixture. Stir thoroughly. If you have color-treated hair, you can omit the lemon juice. Now, to the bowl, add about 20 drops of your favorite essential oil, and stir. Fill an empty shampoo bottle halfway with the mixture. To use, wet your hair with lukewarm water and massage the product into your scalp. Allow it to sit for 2 minutes before rinsing as usual.

This oatmeal shampoo also soothes itchy scalps and keeps excess oil and dirt at bay.


2. Help Fight Hair Loss


Oats' anti-dandruff properties also help to prevent hair loss. 1 tablespoon oatmeal, fresh milk, and almond milk are required to make an oatmeal hair mask that treats hair loss. To make a smooth paste, combine all of the ingredients. Before using this mask, make sure your hair is free of tangles. Apply to your hair gently and leave on for about 20 minutes. Rinse thoroughly with lukewarm water.

This mask fortifies the hair follicles and strengthens your hair.

Oats are also high in omega-6 fatty acids, which aid in the repair of damaged hair.


3. Improve Hair Appearance


Your hair's appearance is just as important as its strength. 3 tablespoons of plain oats, 12 cup of milk, and 1 tablespoon each of coconut oil and honey are all you need to use oats to improve hair appearance. Combine all of the ingredients in a large mixing bowl. Allow the mask to sit on your hair and scalp for 30 minutes. Shampoo your hair normally.

This mask shines through your hair while also adding silkiness to it. It also moisturizes your hair.


4. Work Great For Blond Hair


If you have blond hair, don't be concerned. Ground oats make an excellent shampoo for blond women. Simply apply some ground oats to your scalp and gently brush out the excess oats with a bristle brush.

That concludes the lengthy list of advantages. But it can't hurt to know a little bit more about oats!

 

What more do I have to Know about Oats?

You should also be familiar with the various types of oats:

Oat bran is the first portion of the oat grain to be processed. It is made from the hull, which contains fiber, protein, iron, and magnesium. It is low in calories and simple to prepare.

Oat groats are what are found inside the hull of the oat grain. It has the texture of a thicker rice grain.

Steel-cut oats are simply oat groats that have been cut into pieces. They take about 20 minutes to cook on the stove top and are also known as Irish oats. Steel-cut oats have the same nutritional value as half a cup of uncooked rolled oats (we will discuss this).

Scottish oats are steel-cut oats that have been finely ground. They have the most nuttiness and natural sweetness of any type.

Rolled oats (also known as old-fashioned oats) - Although these are the most processed, they still have a high nutritional value.
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