The first consumers of oatmeal were not the British; horses were the first to appreciate the usefulness of oats. Thanks to these grains, they can withstand heavy loads and have excellent health. Why do people still have to prove how healing oatmeal is? This article will talk about what vitamins oatmeal contains and how it is beneficial for the body.

Oats are a food cereal crop. Oat flakes are eaten, they are peeled and steamed. All the beneficial substances and vitamins contained in oatmeal are retained in it even after heat treatment. Oats contain complex carbohydrates, thereby being a powerful source of energy.

One bowl of oatmeal contains a quarter of a person’s daily requirement for fiber.

Oatmeal is rich in compounds and tocopherol (E). They nourish and heal the skin, maintain the balance of the nervous system. The table shows which vitamins predominate in oatmeal:

Name	mg per 100 g
	0,5
	0,1
	1,1
	94
	0,9
	0,27
	0,029
	3,4

Scientists believe that consuming oatmeal is beneficial orno affects human life expectancy. You can endlessly joke about the selfless love of the British for oatmeal, but the statistics are inexorable. Residents of this country live on average 15 years longer than other Europeans.

Oatmeal includes the following micro- and macroelements:

A small serving of oatmeal contains:

• daily intake of silicon , responsible for the absorption of calcium and contributing to the normal functioning of the brain;
• same level of manganese , without which thiamine, copper, and iron cannot be fully absorbed;
• one third of the daily requirement for phosphorus , strengthens bone tissue;
• quarter iron , responsible for hemoglobin levels;
• the same amount of magnesium , which improves the condition of the nervous system and protects against stress.

The nutritional value

The energy value of cereal is 342 kcal per 100 g.

Benefits of oatmeal

The products have many advantages:

• Oatmeal coats the inner surface of the stomach, thereby easing the painful symptoms of gastritis and ulcers.
• The fiber contained in oatmeal normalizes the activity of the stomach and intestines.
• Oats contain beta-glucan, which helps lower cholesterol.
• The low glycemic index allows rolled oats to be completely absorbed, while having a low calorie content.
• Thanks to its vitamin composition, oatmeal gives you a boost of energy and strength for the whole day.
• The substances included in the composition prevent osteoporosis and protect bones and teeth from destruction.

When is it dangerous to use?

You should refrain from eating oatmeal and cereal in the following cases:

• presence of heart and kidney failure;
• individual intolerance to cereals.

Excessive consumption of cereal can cause calcium to be leached from bones due to the phytic acid content of cereals.

In what form is oatmeal consumed?

Oatmeal porridge contains only 15 kcal more than porridge cooked in water. The nutritional value makes you feel full quickly.

Nutritionists recommend using oatmeal jelly for weight loss. Its mild effect and cleansing properties are gentle on the stomach and remove all excess.

This recipe is widely used in cosmetology. Crushed oatmeal is poured with warm water and infused. Then this paste is used as a mask on the face and décolleté. This mask acts as a natural scrub, cleanses pores and makes the skin elastic.

Bran

Some people still regard bran as a product not worthy of attention. However, oat bran consists of 90% active ingredients and is superior in potassium content. Fiber in bran prevents dysbiosis.

The value of oatmeal cookies is as follows:

• baking takes less time than other types of cookies;
• most of the nutrients are retained;
• cookies are famous for their high taste.

Calories: 352 kcal

Proteins: 12.3 g

Fats: 6.2 g

Carbohydrates: 61.8 g

These flakes were named after the ancient Greek hero Hercules, who was famous for his incredible strength and power. The producers bet that the name would attract people. But one way or another, these cereals really contain a lot of useful substances, which of course will not make you a hero, but will certainly improve your health. They are quite accessible and cheap, so these cereals can be easily included in your daily diet.

Benefit

Harm

Can this be called harmful, but rolled oats have a high calorie content, which often turns off people who are on diets. But despite everything, nutritionists include such cereals in some diets.

The usefulness of any product is determined by the content of essential vitamins, macro- and microelements in its composition. Product Cereals contains the largest amount of the following substances necessary for our body:
- among vitamins, they are high in content Vitamin H (biotin), providing 40% of the daily value per 100 g of product, Vitamin B1 (thiamine)- 33.3% and Vitamin PP (niacin) - 23%;
- among macroelements stand out Phosphorus, Magnesium And Potassium(100 g of product contains 41%, 32.3% and 13.2% of the daily requirement of these elements, respectively);
- among microelements they have the best indicators Manganese, Copper And Cobalt, the content of which is in 100 grams of product Cereals provides 190%, 50% and 50% of the daily value, respectively.

Below are tables with detailed composition of the product. In addition to nutritional value, the tables provide data on the content and daily requirement of substances such as vitamins, macro- and microelements. The graphs of micro- and macroelements show data on the percentage of these elements relative to the recommended daily allowance.

The calorie chart shows the percentage contribution of proteins, fats and carbohydrates to the calorie content of a protein product. Each gram of protein provides 4 kcal, carbohydrates - 4 kcal, fat - 9 kcal. This data is very important to know when maintaining certain diets that imply one or another percentage of carbohydrates, fats and proteins in the diet.

Nutritional value and composition of Hercules

The chemical composition of Hercules flakes includes choline, vitamins B1, B2, B5, B6, B9, H, E, PP, as well as macro- and microelements, such as calcium, potassium, zinc, magnesium, copper, selenium, iron, manganese, chlorine, sulfur, fluorine, iodine, phosphorus, cobalt, sodium, etc.

100g of Hercules contains:

• Water – 12.
• Proteins – 13.1.
• Fats – 6.2.
• Carbohydrates – 65.7.
• Kcal – 355.

Oats have long been considered a very healthy cereal, from which oatmeal, oatmeal flour, muesli and oat coffee, beloved by many dieters, were prepared.

In England they produce dark beer with a specific taste (oatmeal stout). In Scotland, there are many national dishes made from oats that are known all over the world - black pudding, haggis, stuffing for poultry, as well as the special and famous caboc cheese.

Beneficial properties of Hercules flakes and contraindications for use

Nutritionists advise people with gastrointestinal problems to eat Hercules porridge, since this porridge tends to coat the walls of the stomach.

Eating this porridge helps cleanse the intestinal walls of toxins. Sweet oatmeal with milk will be a wonderful and healthy breakfast for a child.

Eating oatmeal normalizes cholesterol levels and cleans blood vessels. Patients who have undergone surgery on the peritoneum are introduced to the diet with oatmeal, boiled in water and very rare, for the recovery process.

Oatmeal helps process fats and carbohydrates, so it is very useful for liver diseases and hepatitis.

Regular consumption of this porridge activates brain activity, improves memory and attention. Oatmeal prevents fatigue, fights the feeling of drowsiness, and helps with mood changes.

Oats contain antioxidants - inhibitors that prevent the destructive effects of free radicals.

Oats are a dietary product because they contain easily digestible proteins. For those who are on a weight loss diet, nutritionists advise preparing Hercules flakes in water. This porridge will not add calories, but at the same time a person will receive a boost of energy for the whole day due to its rich biological composition.

The composition of oatmeal is also rich in saturated fatty acids and dietary fiber, which makes this product especially useful and necessary for the human body.

Attention! Oats contain phytic acid. If you consume oatmeal in large quantities every day, the process of leaching calcium from the body may begin. Be sure to include oatmeal in your diet, but don’t overdo it: everything is good in moderation.

In addition, oatmeal should not be consumed by people with the rare disease celiac disease (allergy to grains).

What those on the Hercules diet need to know

100g of Hercules flakes contains 355 Kcal, which is 21% of a person’s daily requirement. A significant part of these kcal are complex carbohydrates, which take a long time to digest in the stomach and give a feeling of fullness for a long time, thereby not causing an increase in blood sugar levels. Therefore, Hercules flakes are considered not only a dietary product, but also a diabetic product, but only if the porridge is prepared in water without sugar and butter. So:

• One teaspoon contains 5g, with a calorie content of 17.6.
• One tablespoon – 18g, with a calorie content of 63.36.
• A glass of 200 ml – 135 g, with a calorie content of 475.2.
• A glass of 250 ml – 170 g, with a calorie content of 598.4.

Hercules flakes - homemade recipes

Porridges, snacks, desserts, etc. are prepared from Hercules flakes. Here are a few particularly popular dishes:

1. Soak the flakes in cold water overnight. In the morning, grate an apple, add honey and nuts, and the “Health” salad is ready.
2. Dry muesli or granola. Fill it with milk, kefir, curdled milk or yogurt, and breakfast is ready.
3. Hercules flakes are used to prepare excellent side dishes for fish, meat, cutlets, and also as a breading for minced meat.
4. Cereal dessert. Melt 150g butter, add 150g sugar. Cook over low heat until the sugar dissolves. Then add a glass of Hercules flakes and stir. Place the mixture on a plate soaked in water, smooth it out and put it in the refrigerator until the mixture hardens. Served as a separate dessert or with baked apples.

If you want your household to be healthy and energetic, be sure to include Hercules cereal porridge in your diet, and let this cereal become a traditional food product for your family.

How to prepare Hercules porridge, watch the video below:

The phrase “Your oatmeal, sir” is known, if not to every person, then to most of the world’s population for sure. And it’s not for nothing that it’s called the breakfast of English aristocrats, because for several centuries the inhabitants of the kingdom have preferred just such a start to the day. And for good reason - the nutritional value of oatmeal is such that it can provide a boost of energy throughout the day. This cereal is beneficial for the human body precisely due to its chemical composition. We will tell you what exactly it contains in this article.

What is oatmeal? Some useful information about the product

Oatmeal has been around for thousands of years. The inhabitants of the Earth became acquainted with it a long time ago, and initially oats began to be grown by the population of the ancient territory where Turkey, Iraq, Jordan, Israel and Syria are located today. Therefore, those who thought that cereal appeared in England, since it is very popular there, were deeply mistaken.

The nutritional value of oatmeal makes it an ideal breakfast food. It can satisfy hunger for a long time, and also stimulates brain activity, in particular memory, which is especially important for people whose professional activities involve mental work. Girls will be interested to know that oatmeal helps strengthen hair and nails, as it is rich in useful elements, and stimulates weight loss. Therefore, those people who eat this porridge in the process of losing weight do the right thing, choosing it as breakfast. The body receives nutrients important for its functioning and does not suffer from a lack of calories. The carbohydrates contained in the product, in turn, are slow, so they are consumed gradually, without being retained as fat on the body.

Chemical composition of oatmeal

Now about the most important thing. This, of course, is the chemical composition and nutritional value of oatmeal. Cereals contain quite a lot of iron and magnesium, and also contain phosphorus, fluorine, calcium, and iodine. As for the vitamins in the chemical composition of the product, these are all the so-called “beauty vitamins,” including representatives of group B, retinol, nicotinic acid and tocopherol. Full list of useful substances:

• chlorine;
• calcium;
• potassium;
• sodium;
• nickel;
• sulfur;
• aluminum;
• manganese;
• iron;
• silicon;
• zinc;
• phosphorus;
• cobalt;
• copper;
• molybdenum;
• fluorine;
• magnesium;
• B1; B2; B4; B5; B6; B9;

The second, but no less important question concerns the calorie content of the product and the content of BJU in its composition. As a rule, the energy value of porridge is approximately 340 kcal per 100 g of dry cereal. This figure may vary depending on the cereal manufacturer. For example, if it is a pure product, then there will be no additional calories in it. But today they also sell cereals with various additives, such as dried fruits, berries, and sugar is added to some cereals. These porridges will have higher calorie content. It is generally difficult to include such flakes in the list of healthy foods and to include them in a healthy diet, since they can only make you gain weight.

Nutritional value of oatmeal per 100 g:

• proteins - 16.89 g;
• fats - 6.9 g;
• carbohydrates - 66.27 g.

As for the remaining elements, their content is as follows:

Vitamins		Macronutrients		Microelements
Riboflavin
Pantothenic acid
Pyridoxine
				Manganese
Folic acid
A nicotinic acid
				Molybdenum
Tocopherol
				Aluminum

Useful properties of oatmeal

As can be seen from the information presented above, even 100 g of oatmeal has quite a high nutritional value. The chemical composition of the cereal makes this product very beneficial for the body. It is also important to know that oatmeal is rich in fiber - 100 g contains ¼ ​​of the daily requirement. Together with proteins, this element helps improve metabolic processes and improves digestion. Fiber is also involved in muscle formation.

Calcium and fluorine help strengthen the skeletal system, and iron, which is quite abundant here, normalizes the functioning of the hematopoietic system, restores normal hemoglobin levels and, accordingly, helps fight anemia. In addition, oatmeal is an excellent antioxidant that can cleanse the body of harmful substances. It helps remove toxins, toxins and other harmful substances. This is important not only for the correct and stable functioning of all organs and systems, but also for external beauty (the condition of the skin, hair, teeth and nails).

Oatmeal is very useful for people with gastrointestinal diseases. It has an enveloping property, due to which a special film is formed on the gastric mucosa, protecting the organ from chemical and mechanical negative effects.

Porridge from this cereal stimulates brain activity, improves memory, helps eliminate bad cholesterol, lowers blood pressure, has a mild diuretic effect and helps reduce swelling.

The nutritional value of oatmeal is such that this product is an excellent breakfast for all people, both healthy and for those who suffer from gastrointestinal diseases, diabetes, cardiovascular diseases and many other pathologies.

Negative effects on the body

Although oatmeal can be eaten even by allergy sufferers, since it contains the substance biotin, there are other reasons why cereal can be harmful. This rare pathology is called celiac disease - an allergy to grains. Otherwise, oatmeal cannot harm a person if consumed in reasonable quantities and not limiting the diet to it alone. Cereals contain acid, which helps wash calcium out of the body if its content in the body is higher than normal.

Nutritional value of oatmeal with milk

Usually porridge is prepared in this way for children. Cereals prepared with milk are rich in the same substances as in dry form, only the numbers differ slightly from those of “raw” oats. The calorie content of the product will be 102 kcal per 100 g of product. The amount of protein is 3.2 g, fat - 4.1, and carbohydrates - 14.2 g.

Porridge cooked in water

In this case, the calorie content will be even lower - 88 kcal per 100 g of product. Nutritional value of oatmeal on water:

• proteins - 3 g;
• fats - 1.7 g;
• carbohydrates - 15 g.

Even oatmeal cooked in water can create a feeling of fullness for a long time. This is all thanks to the starch and fiber content in the cereal, which are the basis of the nutritional value of the dish.

Oatmeal on store shelves

There are several different types of product available for sale. These are whole grains and flakes for cooking, as well as oatmeal in bags for brewing with boiling water. This parameter affects the cooking time, so if you don’t have much time for breakfast in the morning, you need to choose something that cooks faster. Also, depending on the manufacturer, the nutritional value of 100 g of oatmeal and the content of certain substances in it may differ. You should carefully read the composition of the product.

The most popular cereals today are instant cereals. If whole grains are cooked for about two hours, then this type takes from 3-5 to 20 minutes, which depends on the variety. The most famous are Hercules and Extra flakes. Flakes in bags that do not require cooking are very convenient. They are simply steamed with boiling water for 3-5 minutes, after which you can have breakfast. As a rule, they are enriched with fruits, berries and some other products. However, you should be aware that instant cereals are not suitable for a healthy diet precisely because they contain additional substances and sugar, which can contribute to excess weight gain.

On the package of oatmeal you can see the so-called grain size. For example, “No. 1” is characterized by light plates, cooks for no more than 5 minutes and is ideal for children and people suffering from gastrointestinal diseases. Under No. 2, the cereal is just as tender, but cooks 2 times longer. Number 3 is characterized by a high carbohydrate content and dense texture, cooks for about 15 minutes and is the most satisfying porridge. “Hercules” cereal is made from premium oats, so it takes about 20 minutes to prepare. Porridge is as close as possible to the original composition of grains, therefore it is the most useful.