Oats are a rich source of magnesium, which is key to enzyme function and energy production, and helps prevent heart attacks and strokes by relaxing blood vessels, aiding the heart muscle, and regulating blood pressure.
This comforting bowl of hot cereal has more than 200 mg of magnesium, plus 13 grams of fiber and a respectable 20 grams of protein. 1. In a small saucepan, combine the milk, water, oats, oat bran, salt and cinnamon and heat over medium-high heat.
oatmeal, 1 cup cooked (6 mg)
Oats are incredibly good for you
Benefits include lower blood sugar and cholesterol levels, protection against skin irritation, and reduced constipation. In addition, they are very filling and have many properties that should make them a food helpful for weight loss.
Oats also contain helpful minerals, such as: calcium: 42 milligrams (mg) iron: 4 mg. magnesium: 138 mg.
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day.
Regardless of the type, shape or size, all porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 2g of beta-glucan.)
If you're looking for a way to give your health a little boost, consider adding porridge into your morning routine. Not only is porridge a convenient, and quick breakfast option but as you can see you will be armoring your body with tons of health benefits.
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
Nonfat or low-fat yogurt is a great source of magnesium: Expect roughly 32 mg (7.6 percent DV) in just one 6 oz container, according to the USDA. Yogurt is also high in protein (9.7 g for 19.4 percent of the DV).
Cultured yogurt is a nutrient-rich food that has 30 mg of magnesium per cup and is a great source of protein. Not to mention it contains omega-3 fatty acids, many vitamins and minerals, and gut-healthy probiotics.
How much magnesium can be found in potatoes? A 175g portion of boiled new potatoes in their skins provides 8% of your NRV (Nutrient Reference Values) of magnesium. You'll find about 49mg of magnesium in a medium sized potato which is a hefty contribution to the recommended allowance.
But if you want to get technical, Oat Groats remain the healthiest because they're the purest form of the whole oat you can eat. They're the least processed and contain the most nutrition.
One of many essential healthy oatmeal tips: Keep portion size in mind. One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado.
Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect. As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market.
“Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”
It may be a favorite for breakfast, but you might want to try eating a bowl of oatmeal after dark for help sleeping through the night. "Grains in oatmeal trigger insulin production much like whole-grain bread," says Cynthia Pasquella, CCN, CHLC, CWC. "They raise your blood sugar naturally and make you feel sleepy.
Oatmeal is a good option for breakfast because it can help a person to feel full for a long time. However, it does not provide the nutrients that a person needs on a daily basis. This makes the oatmeal diet a poor strategy for long-term weight loss.
Vitamin D and calcium
The active form of vitamin D (calcitriol) may slightly increase intestinal absorption of magnesium (6).
Egg is rich in phosphorus, calcium, potassium, and contains moderate amounts of sodium (142 mg per 100 g of whole egg) (Table 3). It also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc (Table 3), with egg yolk being the major contributor to iron and zinc supply.