Wednesday, 20 November 2013

Oats 'Lowers Cholesterol'

Oats are the most nutrient rich of any grain, they are rich in numerous essential nutrients that help to boost the immune system and fights against various life threatening conditions.

Oats are a great source of phosphorus, selenium and manganese. They’re a good source of soluble dietary fiber, iron and magnesium, vitamin B1. 
Health Benefits of Oats 

Oats for Weight Loss
Studies have revealed that starting the day with a nutritious, fiber rich meal such as oats can help with maintaining a healthy weight. Oats has been found as having the highest satiety value of all breakfast meals, giving a feeling of fullness for longer.

Excellent Source of Fiber: Three grams of oat fiber can be had by eating about 1 bowl of oats. An adult should consume at least 25 gm of fiber every day. Fiber is essential for preventing and relieving various health ailments including hemorrhoids, constipation and diverticulitis, a condition characterized by the development of abscesses within the intestine, which may cause severe infections. Consuming enough fibers also helps to control high blood pressure and reduce inflammation. The soluble fibers are useful for lowering the blood cholesterol levels as well.

Oats for Cholesterol
Researchers have identified a substance in oats called beta-glucan which significantly reduces LDL(Bad) cholesterol. In people with high cholesterol levels, the intake of the equivalent of three grams of oat fiber daily generally reduces total cholesterol by 8 to 23 percent.

Oats contain a distinct protein called avenalin, which is similar in structure to proteins found in legumes. According to the World Health Organization, the quality of protein present in oats is nearly equal to that of soy. 100g of oats contains approximately 17.6g of protein

Energy Booster: Various studies show oats to help increase the metabolism and boost the energy levels when consumed shortly before some exercise.
Increased Immune Response: Researches suggest the beta-glucan contents of oat bran to be effective in enhancing the immune response. However, further research is necessary for finding out the effects and usefulness of this immune-boosting property of the food.

Diabetes Control: The bran helps to reduce the insulin and blood glucose responses. Controlling the levels of glucose and insulin in the blood helps to prevent Type 2 diabetes and certain complications associated with it.
A number of studies demonstrate that individuals with high whole grain consumption had from 28 – 61% less risk of type 2 diabetes in comparison to people with the lowest whole grain consumption.

 Oatmeal Recipe Ideas

-Oatmeal With Mango and Coconut

Turn breakfast into a tropical treat with toasted coconut and diced fresh mango. 

-Oatmeal With Dried Fruit and Pistachios

Dried fruit and nuts are typical oatmeal garnishes; mix things up with a variety of fruit (cranberries, cherries) and nut (pistachio).

-Oatmeal With Peanut Butter and Grapes

stir in peanut butter and top with fresh grapes.

-Oatmeal With Banana

Choose to be creative when having your oat-meal, you can include bananas, apple (cubed), nuts, berries and other nutrient rich fruits and nuts when having them. 

If you are looking for a meal that can provide you with energy, vitamins and minerals; cleanse your intestines; and decrease your risk for major diseases, then you should include whole oats as part of your diet.

Tuesday, 12 November 2013


Constipation is defined as difficulty in defecation, it is accompanied 

  • By expulsion of hard amount of hard feces
  • Reduction in defecation to less than three to four times a week
You may have pain while passing stools or may be unable to have a bowel movement after straining or pushing for more than 10 minutes.

Common Causes

Constipation is most often caused by:
  • Low-fiber diet
  • Lack of physical activity
  • Not drinking enough water
  • Delay in going to the bathroom when you have the urge to move your bowels
Stress and travel can also contribute to constipation or other changes in bowel habits.
Other causes of constipation may include:

  • Colon cancer
  • Diseases of the bowel, such as irritable bowel system
  • Mental health disorders
  • Nervous system disorder
  • Pregnancy
  • Underactive thyroid
  • Use of certain medications                                                                 

    Avoiding constipation is essential to enjoying good health


    1. Drink enough water : If the body is not properly hydrated, the large intestine extracts water from the feces this dries them and makes them difficult to expel. Drink at least 13 glasses of liquid each day.                                                                                               

    2. Eat a proper diet:  Avoiding constipation requires a proper diet, increasing the intake of fiber. 
  • The foods that contribute most to constipation prevention are
    -Fresh Fruits : Eat fruit with all of its pulp instead of drinking fruit juice-Vegetables 
    -Whole Grains
    3. Consume Enough Fiber: Plant based foods are the only ones that contain the fiber necessary to, among other things, move the feces normally through the intestine.
    4. Educate The Bowels: Laxatives (natural vegetable fibre and pharmaceutical preparations), enemas, glycerin, suppositories and other remedies may relieve an acute case but not chronic constipation.                                                                                                                                 
    Avoiding constipation requires the learning of good toilet habits from childhood and educating the bowel
    -Do not ignore the physiological need to defecate
    -Try to evacuate at the same time of the day
    -Perform some type of physical exercise