Oatmeal is healthier than what most people thought !

Most of us familiar with oatmeal, as we have it for breakfast almost daily, some use it rarely, some even use oatmeal powder in their baking !

Health Benefits Of Oatmeal 
 
1. Oatmeal decreases the level of cholesterol in your blood as well as your risk of cardiac diseases
The health label on oatmeal packages that explains how soluble fibers from oatmeal, as part of a low trans-fat diet, can decrease your chances of being afflicted with heart conditions. This was based on 30 years of research into oatmeal and its benefits.

2. Oatmeal helps the digestion process
The soluble fibers in oatmeal are taken apart in the lower intestine by resident bacteria. Those fibers that were not taken apart increase the volume of food and hasten bowel movements. This method decreases the likelihood of inflammatory diseases in the lower intestine, including hemorrhoids.  

Tip: To enjoy these benefits, drink plenty of water. Consuming these fibers without drinking can cause constipation, stomachaches and flatulence. 

3. Oatmeal and blood sugar levels
Again, we turn to the soluble fibers, which slow down the absorption of carbohydrates, and so prevent sharp increases in blood sugar levels. A 10 year long research has shown that consuming about 1 cup of cooked oatmeal a day, 2-4 times a week, will decrease the risk of type II diabetes by 16%. When you bring it up to 5-6 times a week - the risk goes down by 39%.

4. Getting thinner with oatmeal
Oatmeal adds volume to the food by absorbing the liquid around it. In addition, the fibers slow the digestion process and give us a feeling of being full for longer periods of time. 

 

5. Oatmeal improves quality of sleep
People who consumed oatmeal before going to bed have demonstrated better and higher quality sleep than people who didn't. Oatmeal contains the essential amino acid tryptophan (one of the protein building blocks which we only get from food). Tryptophan is a source material for creating melatonin (as well as serotonin). A lack of melatonin will cause sleeping problems, while an increase in tryptophan will prolong our deep sleep.

Recommended amount per day: The general recommendation is about 4-5 spoons a day (can make a porridge of it), so you too can start enjoying the health benefits of oatmeal (at about 25-30 grams a day).

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Health benefits of apples

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 Due to the antioxidants (disease-fighting compounds) found in apples, scientists believe that these compounds help prevent and repair oxidation damage that happens during normal cell activity. They also found that apples are packed with a fiber called pectin - a soluble, fermentable and viscous fiber (a combination that provides the body with a wealth of health benefits). In fact, a medium-sized apple contains about 4 grams of fiber.
1) promote healthier teeth and gums

While apples should not replace your toothbrush, biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering levels of bacteria. Consequently, apples  also boost gum health. 2. Apples fight Alzheimer's A study performed on mice, shows that drinking apple juice could keep Alzheimer's at bay. Apples have also been shown to fight the effects of ageing on the brain. In the study, mice that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet. But how is this possible? It was discovered that apples contain quercetin, a powerful antioxidant that protects brain cells from degeneration. However, it is recommended that in order to gain maximum, disease-fighting compounds, apples should be consumed with the skin on. 3. They protect against Parkinson's According to research, people who stock up on fruits and other high-fiber foods gain a certain amount of protection against Parkinson's. It is essentially a disease that is caused by a breakdown of the brain cells responsible for producing a substance known as dopamine. It is, however, unclear as to why apples seem to reduce the risk of developing Parkinson's disease. Scientists believe that it is due to their pectin/fiber content. 4. Apples reduce your risk of diabetes This is perhaps, one of the most recognized benefits of apples. In one study, they found that women who eat at least one apple a day are 28 percent less likely to develop type II diabetes, than those who didn't. It was discovered that apples are loaded with soluble fiber, which slows the digestion of food and the entry of glucose into the bloodstream. 5.Helps to fight cholesterol The fiber pectin found in apples also helps lower LDL (bad) cholesterol levels. Scientific evidence has also found that the fiber in apples, binds with unhealthy fats present in the intestines, consequently leading to the efficient elimination of these harmful fats. 6. Apples promote a healthy heart As previously mentioned, high soluble fiber intake, slows the build-up of cholesterol-rich plaque in the arteries (which, if left untreated, reduces blood flow to the heart, leading to coronary artery disease). The skin found on apples, contains a phenolic compound which also prevents cholesterol from solidifying in your artery walls. Its skin is also rich in flavanoids and antioxidants which helps prevent heart disease. 7. Help prevent gallstones Apples effectively help prevent the formation of gallstones, which are essentially, solid chunks of cholesterol that form due to too much cholesterol in the bile. The remedy for gallstones is a diet high in fiber - making apples a perfect cure! 8. Alleviate diarrhea and constipation Fiber found in apples helps alleviate symptoms related to diarrhea or constipation. Fiber works by either pulling water out of your colon to keep things moving when you are feeling constipated, or, it absorbs excess water from your stool, slowing your bowels down. The high fiber content found in apples also helps neutralize Irritable Bowel Syndrome (IBS).