Get more vitamins and minerals by eating oats

Vitamins and minerals in oats

Are oats healthy? Oats are a nutritious food and in addition to being high in fiber, they contain significant amounts of vitamins and minerals.

Oats contain seven of the eight B vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin and folate). The exception is Vitamin B12, which is primarily found in animal foods such as meat, fish, eggs, and dairy products. All B vitamins are involved in metabolism and are important for the nervous system and for blood production. When it comes to vitamins, oats also contain vitamin K, which is important for bones and blood clotting.

Why are oats good? Oats are rich in iron, but since iron from vegetables is more difficult to absorb, it is good to eat something rich in vitamin C together with oats to increase absorption. Iron is one of the few minerals that can actually be difficult to get enough of through a varied diet. Therefore, it can be important to specifically think about intake and absorption. Teenage girls and women of childbearing age are those who have the greatest iron needs and therefore the greatest risk of iron deficiency. Read more about iron in this blog post . *

Other minerals found in significant amounts in oats are magnesium, zinc, potassium and phosphorus. Magnesium is important for the skeleton, for the production of protein and for normal nerve and muscle function. Zinc is involved in and affects the metabolism of carbohydrates, proteins, fats and some of the vitamins. It is also important for the immune system. Potassium is needed to regulate blood pressure and for nerve and muscle function. Phosphorus is also important for the skeleton but also for energy production.

Some tips for eating more oats

• Replace the wheat flour in the pancakes with oat flour or mixed oatmeal.

• Replace half of the flour in pie dough and bread, etc. with oat flour or mixed oatmeal.

• Add oatmeal to the smoothie.

• Replace regular rice with oat rice.

• Make snack balls or bars with oatmeal or choose Fibr's fiber-rich bars for snacks.

Reference:

* Iron - get the recommended amount (retrieved: 25.04.2022)