oats

OAT-FLAKES-hulled-oats.jpg_350x350

PRIMARY MICRO NUTRIENTS manganese, molybdenum, potassium
SECONDARY MICRO NUTRIENTS iron, magnesium, phosphorus, copper, Vitamin B1
TERTIARY MICRO NUTRIENTS Zinc, Vitamin B2, B5, Folate
NUTRITIONAL HIGHLIGHTS Energy and blood health:

  • blood sugar stability from optimal mix of fiber, protein and minerals in oats
  • energy promoting enzyme activity promoted by high manganese content

Detoxification support from high molybdenum content

FUNCTIONAL BENEFITS Digestive and Cardio Vascular support from fibre content:

  • Beta-Glucan fibre viscosity especially soothing for upper GI tract and provides probiotic support for microbiome and lower intestinal flora
  • Beta-Glucan and other fibres in oats act to lower LDL  cholesterol

Anti-inflammatory and anti-oxidant protection from high manganese content:

DANGERS Low oxalates (kidneys)

Oats
Nutrient RDA Unit  per 100 g % RDA %RDA per 25g
Water g 8.22
Energy kcal 389
Protein g 16.89
Total lipid (fat) g 6.9
Carbohydrate, by difference g 66.27
Fiber, total dietary g 10.6
Minerals
Calcium, Ca 1000.0 mg 54 5.4% 1.4%
Iron, Fe 8.0 mg 4.72 59.0% 14.8%
Magnesium, Mg 420.0 mg 177 42.1% 10.5%
Phosphorus, P 700.0 mg 523 74.7% 18.7%
Potassium, K 470.0 mg 429 91.3% 22.8%
Sodium, Na mg 2
Zinc, Zn 11.0 mg 3.97 36.1% 9.0%
Copper, Cu 0.9 mg 0.626 69.6% 17.4%
Manganese, Mn 2.3 mg 4.916 213.7% 53.4%
Selenium, Se 55.0 µg
Vitamins
Vitamin C 90.0 mg 0 0.0% 0.0%
Thiamin, B1 1.2 mg 0.763 63.6% 15.9%
Riboflavin, B2 1.3 mg 0.139 10.7% 2.7%
Niacin, B3 16.0 mg 0.961 6.0% 1.5%
Pantothenic acid, B5 5.0 mg 1.349 27.0% 6.7%
Vitamin B-6 1.7 mg 0.119 7.0% 1.8%
Folate, total 400.0 µg 56 14.0% 3.5%
Vitamin B-12 2.4 µg 0 0.0% 0.0%
Vitamin A, IU 5000.0 IU 0 0.0% 0.0%
Vitamin E, total 15.0 mg 0 0.0% 0.0%
Lipids
Fatty acids, total saturated g 1.217
Fatty acids, total monounsaturated g 2.178
Fatty acids, total polyunsaturated g 2.535
Cholesterol 0 mg 0
Amino Acids
Tryptophan g 0.234
Threonine g 0.575
Isoleucine g 0.694
Leucine g 1.284
Lysine g 0.701
Methionine g 0.312
Cystine g 0.408
Phenylalanine g 0.895
Tyrosine g 0.573
Valine g 0.937
Arginine g 1.192
Histidine g 0.405
Alanine g 0.881
Aspartic acid g 1.448
Glutamic acid g 3.712
Glycine g 0.841
Proline g 0.934
Serine g 0.75

Adapted from:RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

 

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