When you think of superfoods, you may think of chia seeds and papaya, açaí berries and acerola. But it doesn't have to be that exotic: oats (porridge) is one of the healthiest foods around thanks to its high nutrient content – and it's also one of the most delicious!
This is ensured by:
- the high vitamin
- content the protein content (protein) of over 13 percent
- the many minerals and soluble fibres
- and the essential amino acids
This article provides detailed information about the health benefits of this native grain. Find out what makes oats (avena sativa and avena nuda) the ultimate all-rounder in human nutrition. Do you follow a
vegan or vegetarian diet? Then oats and our porridge are an essential part of your diet.
Minerals in oats
Minerals are essential nutrients. However, the human body cannot produce some of them itself, such as magnesium and phosphorus. Avena sativa contains an average of 130 mg magnesium and 430 mg phosphorus per 100 grams – that's about 30 and 50% of the daily requirement respectively!
So a daily portion of oats – which you can enjoy in muesli or as oatmeal – ensures a healthy metabolism and strong bones. Copper, iron and zinc are also present in high quantities.
These three trace elements strengthen the immune system and are essential for your body to function normally. A deficiency can lead to fatigue, acne or hair loss. Oats help prevent this!
Oats for breakfast – find out more
Vitamins in oats
Vitamins are essential nutrients that the body needs to absorb with food. Common oats contain mainly B-complex vitamins. Vitamin B1 (also known as thiamine) is important for the nervous system, while biotin (B7) helps keep skin and nails healthy.
Other vitamins that oats are high in include vitamin B2, vitamin B5 and vitamin B6. These are responsible for fat loss and the production of serotonin, the body's own happy hormone.
Without vitamin K, which is also one of the nutrients found in oats, your body will not develop strong bones. So you see: the numerous naturally occurring vitamins ensure that you feel comfortable in your body.
Amino acids in oats
Oats are rich in protein. On average, 100 grams of oats contain 13.5 grams of protein. These proteins are mostly composed of amino acids. These are protein building blocks that your body cannot bind itself.
Oats are one of the foods best suited for absorbing amino acids. This is because oats contain eight essential amino acids, including leucine and lysine. A lack of amino acids can make you tired and weaken your immune system – prevent it with oats!
What are the health benefits of oats?
As you can see, oats (a plant species of the genus Oats) play an important role in healthy and smart nutrition. This is due to their high content of minerals, vitamins and amino acids. These ingredients provide your body with all the essential substances it needs – in a completely natural way.
Vitamin tablets and other food supplements are expensive and often contain excessive doses. They can even harm your body, for example by causing nerve damage. With oats, you are on the safe side – after all, nature is the best doctor.
The very high protein content of over 13 per cent helps to build muscle. This makes the grain ideal for athletes and those who are physically active. See also Verival Protein Porridge.
All cereal products, including rye, wheat and barley, are rich in soluble fibre. Oats are particularly high in beta glucans. This fibre can lower cholesterol levels, has an anti-inflammatory effect and strengthens the immune system. It can also help to prevent cardiovascular diseases. [1]
In addition to all these benefits for the human body, there are also benefits for our environment. Unlike exotic superfoods, oats are grown in Europe. This helps to prevent long transport routes and harmful emissions. Avena Sativa does not place high demands on the soil and also grows on barren soils.
Oats for breakfast – find out more
Oats – health benefits for vegans and vegetarians
The German Nutrition Society has developed a new position on vegan nutrition based on the current scientific literature. If you follow a purely plant-based diet, it is important to ensure that you are getting enough of the important nutrients. In particular, vitamin B12, protein, essential amino acids, long-chain n-3 fatty acids, as well as other vitamins (riboflavin, vitamin D) and minerals (calcium, iron, iodine, zinc, selenium). [2]
Therefore, an oat breakfast, such as our organic porridge, is extremely rich in nutrients. Wholegrain cereals such as oats contain many of the potentially critical nutrients and are therefore important for a healthy diet. ‘Cereals in the form of wholegrain products and potatoes also provide a further basis and should be part of meals.’ These also include nuts, legumes and oilseeds (flaxseed, chia seeds, etc.)
Vegan porridge – read more now
Enjoy oats in porridge, muesli and granola
The best thing about oats is that they taste great! Whether in muesli for a healthy breakfast, in porridge, or with milk, yoghurt or fruit, oats do not live up to the cliché of being a healthy but unpalatable food.
Granola is also particularly popular. This method of preparation comes from the United States, where it was invented over 150 years ago. You can also make your own granola at home: simply mix wholegrain oats, nuts and raisins with fat (coconut oil or similar), add a little honey and cinnamon, then bake the mixture in the oven – and it's ready!
The crunchy muesli will keep for several weeks and tastes great with quark, yoghurt and fruit. So you are doing something good for your body and immune system and for your taste buds too!
Discover oat variety with Verival
The best way to discover the strength and flavour of this healthy grain is with Verival. We have dozens of oat products on offer: classic tender oat flakes and delicious crunchy, coconut apricot muesli and granola snacks. Variety is guaranteed!
Our many gluten-free products with gluten-free oats are suitable for anyone suffering from coeliac disease (gluten intolerance). Because even if you can't tolerate gluten, you should still be able to enjoy a healthy and, above all, delicious breakfast! The Verival Bircher porridge with wholegrain oats and lots of dried fruit is very popular.
By the way: the complete Verival range is organic! This is guaranteed by the organic quality seals. Our delicious products are made in the mountains of Tyrol. You can easily buy granola, buy porridge and buy muesli in the Verival shop.
Find out more about organic porridge!
BMI calculator from Verival
Calculate your body mass index quickly and easily with the Verival BMI calculator.
- Dietetic Products, Nutrition EFSA Panel on ; Allergies (NDA) : Scientific Opinion on the substantiation of a health claim related to oat beta glucan and lowering blood cholesterol and reduced risk of (coronary) heart disease pursuant to Article 14 of Regulation (EC) No 1924/2006. In: EFSA Journal Bd. 8 (2010)
- Richter, MArgrit ; Boeing, Heiner: Vegan Diet. Position of the German Nutrition Society (DGE). In: Ernährungs Umschau, Umschau Zeitschriftenverlag (2016), pp. 92–102
