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    Oat Bran

    By s mMay 17, 2018Updated:May 17, 2018No Comments6 Mins Read
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    Oat Bran Quick Facts
    Name: Oat Bran
    Calories 88 Kcal./cup
    Major nutrients Manganese (91.78%)
    Phosphorus (37.29%)
    Selenium (30.73%)
    Vitamin B1 (29.17%)
    Tryptophan (28.41%)
    Health benefits Helps to lose weight, Prevent digestive ailments, Heart health, Manage diabetes, Enhance immunity
    Brand refers the outer layers of grain especially pericarp with its three sub layers such as exocarp, mesocarp and endocarp, testa and aleurone layer. It contains only the seed bran not a complete whole grain. Oat bran considered a whole grain is rich in fiber. When devoured as a hot cereal, it offers vitamin B, magnesium, iron and selenium. One cup of cooked oat bran grants 30 percent of the daily requirement of selenium which is a mineral that prevents damage caused by free radicals; assist in production of DNA and proper functioning of thyroid glands. It is a byproduct of refined grain milling which was used as a feed for livestock and since then it is identified as an important food with good nutrition.

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    Health Benefits of Oat bran

    Oat bran comprises of only husk of kernels so is not a complete grain. Adding oat bran to the diet is a healthy choice of enhancing the intake of fiber notably soluble fiber. The nutritional profile of oat bran offers similar health benefits as whole grains which provide enormous fiber in a serving with low content of fat and calories. It provides meaningful amounts of iron, protein, phosphorus, magnesium, selenium and manganese. It contains small amounts of sodium and almost no cholesterol.

    1. Helps to lose weight

    Oat bran has high content of fiber which assists weight loss. Diet with high fiber leads to healthier body mass index in comparison to diet with low fiber. Fiber is able to promote satiety or provide the feeling of fullness that could lower the chances of overeating.

    1. Prevent digestive ailments

    Fiber helps to promote bowel regularity. Fiber rich in fiber with adequate intake of water provides bulk to stool and lowers the chances of constipation. Fiber lowers the chances of colon cancer and hemorrhoids.

    1. Heart health

    Fiber content lowers bad cholesterol. Oat bran has prominent soluble fiber helps to lower cholesterol. Fiber is able to bind cholesterol and excrete from the body. Moreover, it also limits cholesterol from foods. The dual mechanisms could promote healthy cholesterol and lowers the chances of heart problems such as heart attack and stroke.

    1. Manage diabetes

    Carbohydrates are the contributors of blood sugar. An intake of carb rich oat bran helps to manage diabetes. It slows down carbs digestion by lowering harmful spikes and drops in blood sugar. It promotes insulin sensitivity; the hormone helps to assist glucose into body’s cells from blood by lowering blood sugar.

    1. Enhance immunity

    Oat bran has beta glucan which is a type of soluble fiber which has positive effect on immune system. Beta glucan helps to counteract infections and diseases. It assists in efficient functioning of immune system by activating series of events that regulates immune system. Beta glucans promotes lymphocytes which binds to viruses and eliminates it by releasing certain chemicals. It stimulates activity of macrophages which are immune cells which prevents diseases that cause pathogens. It releases chemicals called cytokines which enables communication on various immune cells.

    1. Cancer prevention

    Oat bran has phytochemicals that possess antioxidant properties. It has insoluble fibers that lower cancer causing agents and carcinogens in gastrointestinal tract. Lignans, a phytoestrogen compounds, helps to lower the chances of hormone related problems such as breast cancer. Women when consumed foods rich in dietary fiber have low estrogen levels that are associated with reducing chances of breast cancer. It reduced the chances of cancers such as prostate, endometrial and ovarian cancers.

    1. Maintain blood pressure

    High blood pressure has become a common condition that affects millions of people in the world. It is a silent killer which does not show any symptoms and leads severe problems with heart and blood vessels those results in other life threatening conditions. Oatmeal is a great choice for people having high pressure. It has high content of fiber that controls the blood pressure.

    1. Promotes performance

    Oat bran is a carbohydrate source that provides essential calories that are required for energy. Oat bran helps to alter metabolism and promote athletic performance when consumed before 45 minutes of intensity workouts.

    1. Brain and thyroid health

    Oat bran has phenylalanine which is an essential amino acid that maintains proper function of thyroid gland and brain. The deficiency of phenylalanine that could result lack of energy, anorexia and confusion. The daily intake of oat bran provides enough amount of amino acid and assists to lower the chances of condition caused by deficiency. Oat bran has selenium which when combine with proteins produce selenoproteins that assist to counteract free radicals and protects thyroid, brain and other organs from damage caused by oxidative stress.

    https://www.youtube.com/watch?v=GNMXbS2x5GY

    Traditional uses

    Apply it to the skin to lower swelling.

    Precautions                                                                                                 

    • It might cause bloating and intestinal gas.
    • Start with low dose to minimize side effects.
    • Too much consumption of oat bran results in stomach pain, constipation and nausea.
    • Consult doctor to make any drastic change in diet.
    • People with bowel surgery should take caution before consuming too much oat brain.
    • Side effects might include itching, swelling, irritation and redness of the skin, swelling of the throat, lungs and sinuses, nasal congestion, coughing, shortness of breath, nausea, vomiting, diarrhea, stomach pain and cramping.

    How to Eat         

    • It could be added to yogurt, cold cereal, casseroles and smoothies.
    • Add it to baked recipes such as pancakes, cookies, muffins, crisps and loaves.
    • Add it to soups by soaking oat husks about a week.
    • Add honey to homemade bread.
    • It could be used as a substitute for whole grains.
    • It is consumed as a breakfast food.
    • It is used to make pancakes, cookies, pizza crust, muffins and other dishes.
    • It is also added to bagels and breads.
    • It is used for making homemade dessert recipes.

    References:

    https://lesliebeck.com/foods/oat-bran

    http://www.naturalwellbeing.com/learning-center/oat_bran/

    https://www.onlyfoods.net/oat-bran.html

    http://balanceblog.bistromd.com/health/healthy-eating/the-health-benefits-of-oat-bran/

    http://www.valuefood.info/2311/health-benefits-of-oat-bran/

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    Facts about Oat bran

    Name Oat Bran
    Major Nutritions Manganese, Mn 2.111 mg (91.78%)
    Phosphorus, P 261 mg (37.29%)
    Selenium, Se 16.9 µg (30.73%)
    Vitamin B1 (Thiamin) 0.35 mg (29.17%)
    Tryptophan 0.125 g (28.41%)
    Iron, Fe 1.93 mg (24.13%)
    Magnesium, Mg 88 mg (20.95%)
    Carbohydrate 25.05 g (19.27%)
    Valine 0.361 g (17.09%)
    Copper, Cu 0.145 mg (16.11%)
    Calories in 1 cup (219 g) 88 Kcal.
    Health Benefits
    • Helps to lose weight
    • Prevent digestive ailments
    • Heart health
    • Manage diabetes
    • Enhance immunity
    • Cancer prevention
    • Maintain blood pressure
    • Promotes performance
    • Brain and thyroid health
    • Cooked
    • Raw
    Nutritional value of Oat bran, cooked
    Serving Size:1 cup, 219 g

    Calories 88 Kcal. Calories from Fat 16.92 Kcal.

     

    Proximity Amount % DV
    Water 183.96 g N/D
    Energy 88 Kcal N/D
    Energy 366 kJ N/D
    Protein 7.03 g 14.06%
    Total Fat (lipid) 1.88 g 5.37%
    Ash 1.07 g N/D
    Carbohydrate 25.05 g 19.27%
    Total dietary Fiber 5.7 g 15.00%

     
    Minerals Amount % DV
    Calcium, Ca 22 mg 2.20%
    Iron, Fe 1.93 mg 24.13%
    Magnesium, Mg 88 mg 20.95%
    Phosphorus, P 261 mg 37.29%
    Potassium, K 201 mg 4.28%
    Sodium, Na 2 mg 0.13%
    Zinc, Zn 1.16 mg 10.55%
    Copper, Cu 0.145 mg 16.11%
    Manganese, Mn 2.111 mg 91.78%
    Selenium, Se 16.9 µg 30.73%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.35 mg 29.17%
    Vitamin B2 (Riboflavin) 0.074 mg 5.69%
    Vitamin B3 (Niacin) 0.315 mg 1.97%
    Vitamin B5 (Pantothenic acid) 0.475 mg 9.50%
    Vitamin B6 (Pyridoxine) 0.055 mg 4.23%
    Vitamin B9 (Folate) 13 µg 3.25%
    Folate, food 13 µg N/D
    Folate, DEF 13 µg N/D

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.357 g N/D
    Lauric acid (dodecanoic acid) 12:00 0.007 g N/D
    Myristic acid  14:00(Tetradecanoic acid) 0.004 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.302 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.02 g N/D
    Fatty acids, total monounsaturated 0.637 g N/D
    Palmitoleic acid 16:1 (hexadecenoic acid) 0.004 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.635 g N/D
    Fatty acids, total polyunsaturated 0.742 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.71 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.033 g N/D

     
    Amino acids Amount % DV
    Tryptophan 0.125 g 28.41%
    Threonine 0.188 g 10.68%
    Isoleucine 0.25 g 14.95%
    Leucine 0.515 g 13.93%
    Lysine 0.285 g 8.52%
    Methionine 0.125 g N/D
    Cystine 0.217 g N/D
    Phenylalanine 0.339 g N/D
    Tyrosine 0.25 g N/D
    Valine 0.361 g 17.09%
    Arginine 0.48 g N/D
    Histidine 0.153 g 12.42%
    Alanine 0.326 g N/D
    Aspartic acid 0.591 g N/D
    Glutamic acid 1.406 g N/D
    Glycine 0.355 g N/D
    Proline 0.368 g N/D
    Serine 0.333 g N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

     

    Source:
    https://ndb.nal.usda.gov/

    Nutritional value of Oat bran, raw
    Serving Size:1 cup, 94 g

    Calories 231 Kcal. Calories from Fat 59.49 Kcal.

     

    Proximity Amount % DV
    Water 6.16 g N/D
    Energy 231 Kcal N/D
    Energy 967 kJ N/D
    Protein 16.26 g 32.52%
    Total Fat (lipid) 6.61 g 18.89%
    Ash 2.72 g N/D
    Carbohydrate 62.25 g 47.88%
    Total dietary Fiber 14.5 g 38.16%
    Total Sugars 1.36 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 55 mg 5.50%
    Iron, Fe 5.09 mg 63.63%
    Magnesium, Mg 221 mg 52.62%
    Phosphorus, P 690 mg 98.57%
    Potassium, K 532 mg 11.32%
    Sodium, Na 4 mg 0.27%
    Zinc, Zn 2.92 mg 26.55%
    Copper, Cu 0.379 mg 42.11%
    Manganese, Mn 5.292 mg 230.09%
    Selenium, Se 42.5 µg 77.27%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 1.1 mg 91.67%
    Vitamin B2 (Riboflavin) 0.207 mg 15.92%
    Vitamin B3 (Niacin) 0.878 mg 5.49%
    Vitamin B5 (Pantothenic acid) 1.404 mg 28.08%
    Vitamin B6 (Pyridoxine) 0.155 mg 11.92%
    Vitamin B9 (Folate) 49 µg 12.25%
    Folate, food 49 µg N/D
    Folate, DEF 49 µg N/D
    Choline 30.3 mg 5.51%
    Fat soluble Vitamins
    Betaine 18.4 mg N/D
    Lutein + zeaxanthin 169 µg N/D
    Vitamin E (alpha-tocopherol) 0.95 mg 6.33%
    Tocopherol, beta 0.08 mg N/D
    Tocopherol, delta 0.09 mg N/D
    Vitamin K (phylloquinone) 3 µg 2.50%

     
    Lipids Amount % DV
    Fatty acids, total saturated 1.248 g N/D
    Lauric acid (dodecanoic acid) 12:00 0.024 g N/D
    Myristic acid  14:00(Tetradecanoic acid) 0.015 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 1.06 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.067 g N/D
    Fatty acids, total monounsaturated 2.233 g N/D
    Palmitoleic acid 16:1 (hexadecenoic acid) 0.013 g N/D
    Oleic acid 18:1 (octadecenoic acid) 2.22 g N/D
    Fatty acids, total polyunsaturated 2.6 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 2.486 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.114 g N/D

     
    Amino acids Amount % DV
    Tryptophan 0.315 g 71.59%
    Threonine 0.472 g 26.82%
    Isoleucine 0.628 g 37.56%
    Leucine 1.292 g 34.96%
    Lysine 0.714 g 21.35%
    Methionine 0.315 g N/D
    Cystine 0.541 g N/D
    Phenylalanine 0.854 g N/D
    Tyrosine 0.628 g N/D
    Valine 0.906 g 42.90%
    Arginine 1.202 g N/D
    Histidine 0.385 g 31.25%
    Alanine 0.82 g N/D
    Aspartic acid 1.481 g N/D
    Glutamic acid 3.523 g N/D
    Glycine 0.89 g N/D
    Proline 0.923 g N/D
    Serine 0.837 g N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

     

    Source:
    https://ndb.nal.usda.gov/

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