Quaker oatmeal is a delicious and nutritious breakfast food made from whole-grain oats. Packed full of essential vitamins and minerals, it’s low in fat and cholesterol too!

Make this nutritious meal even tastier and more satisfying by adding flavorful additions like fruits, nuts or spices. Here are a few ideas to get you started.

Protein

If you’re searching for a nutritious and satisfying breakfast that will benefit your heart, Quaker oatmeal is worth trying. It’s packed with protein, fiber, and essential vitamins and minerals.

Weight watchers will love this food option because of its high dietary fiber content, which keeps you feeling full for longer and reduces snacking later. Furthermore, it’s low in sugar and calories.

Oats contain high amounts of antioxidants called avenanthramides, which have been scientifically proven to lower blood pressure and suppress inflammation in the body. Furthermore, they boost production of nitric oxide – a gas molecule which dilates your blood vessels and improves circulation – an additional benefit from eating oats.

Oatmeal is an excellent source of soluble fiber, which slows digestion and keeps blood glucose levels consistent throughout the day. It’s especially beneficial for those living with diabetes as it increases insulin sensitivity.

Oats are unique among other breakfast cereals in that they help you feel fuller for longer. A great alternative to white bread and other high-calorie options, oats can provide you with essential fiber.

To guarantee you’re getting all the vitamins and nutrients from your oatmeal, check the nutritional facts on the packet. It’s also a wise idea to buy organic products.

This packet of oats, made from whole grains, provides a healthy source of iron, potassium, phosphorus and magnesium. Plus they’ve been fortified with vitamin A palmitate – providing 25 percent of your daily value!

Fiber

Quaker oatmeal is an ideal breakfast choice that’s packed with protein, fiber and heart-healthy fats. Plus it has low calories and carbohydrates – making it a great option for those trying to shed pounds or manage their cholesterol.

Eating oats whole, which means they haven’t been processed or refined in any way, is the key to healthy nutrition. Doing this allows them to retain all their beneficial nutrients such as complex carbohydrates, dietary fiber and vitamins.

Oatmeal is packed with soluble fiber, which has been known to help regulate blood sugar and keep you feeling full for longer. Furthermore, oatmeal may aid weight loss efforts and enhance digestion.

A half-cup serving of oatmeal contains 150 calories and three grams of fat. Additionally, it’s a great source of complex carbohydrates which may help you feel full and satisfied for longer periods of time.

Oats are an excellent source of soluble fiber and iron, as well as calcium. These essential nutrients support normal growth and development, cellular function and the production of hemoglobin–the oxygen-carrying protein in red blood cells–as well as other important metabolic processes.

According to the USDA Branded Food Products Database, one serving of Old Fashioned Quaker Oats contains 4 grams of dietary fiber – 3 grams of which is soluble. Soluble fiber can be found in most fruits, vegetables and legumes and helps slow carbohydrate absorption so you can regulate your hunger throughout the day.

Old Fashioned Quaker Oats provide 750 International Units of vitamin A per serving, or 25% of the recommended daily intake. They’ve been fortified with vitamin A palmitate, a form of this fat-soluble vitamin essential for vision, immunity and reproduction.

Calcium

Oats are packed with calcium, which is essential for strong bones and teeth. Plus, they’re an excellent source of protein, potassium and fiber.

To help your body absorb the calcium found in oats, be sure to soak them overnight. Doing this reduces phytic acid, which could otherwise hinder mineral absorption.

Nutritionist Connie M. Weaver, Ph.D. states that this helps your body absorb more of the essential nutrients found in oats and other whole grains, especially for people who have trouble with digestion.

Soaking oats may help lower cholesterol levels, as they contain beta-glucan, a type of soluble fiber important for heart health that decreases total and LDL (bad) cholesterol. Furthermore, this fiber promotes healthy gut bacteria and may reduce your risk for chronic illnesses like diabetes or heart disease.

Other plant foods that provide calcium include collard greens, kale and bok choy. Bok choy in particular offers an impressive 74 mg of calcium per cup! Plus it’s packed full of vitamin A, C and K.

You can increase the calcium in your diet by including more raw, uncooked vegetables in your meals. A cup of spinach, arugula or kale contains approximately 100 mg of calcium while cooking collards provides 350 mg.

In addition to plant-based calcium sources, dairy products like yogurt and milk can also provide additional amounts of this essential mineral. For instance, half a cup of skim milk provides about 300 mg, while one cup of low-fat cheese adds an additional 77 mg.

Another way to increase your calcium intake is by eating nuts. Almonds, pistachios, walnuts, Brazil nuts and other nuts all provide this vital mineral – one quarter cup of dry-roasted almonds has about 72 mg of it! You can incorporate these nuts into meals or salads or have them as a snack.

Iron

Iron is an essential nutrient for healthy blood cell formation and oxygen transportation throughout the body, found in animal products as well as plant-based foods like oats.

According to the USDA, one cup of cooked oats contains around 1.2 mg of iron – more than twice the daily recommended value of 18 milligrams for women and 8 mg for men.

Oats are an excellent source of iron as well as complex carbohydrates, fiber, vitamins and minerals. A serving of oats contains 110 calories, 3 grams of fat (less than 1 gram saturated), no cholesterol and 4 grams of dietary fiber.

Oatmeal is also an excellent source of soluble fiber, which may help lower cholesterol levels. Furthermore, this fiber helps you feel full for longer and may reduce the risk of developing diabetes.

Oats also contain magnesium and phosphorus, essential minerals for bone health and nerve function. Furthermore, these minerals may help lower blood pressure by regulating a healthy heartbeat.

However, some individuals may experience stomach upset when eating oats. As such, Quaker suggests that you consume oats with moderation and limit yourself to one or two servings per day.

Iron can be obtained from oats alone, but it’s recommended to incorporate other iron-rich foods into your diet as well. Fruits and vegetables are the best sources of this essential mineral; however, it may not always be easy to locate foods with high concentrations of it.

Other foods high in iron include spinach, beans, clams, tofu, lentils, dried apricots and soy products – many of which have been fortified with iron to make them more accessible. Eggs also provide a source of this vital nutrient.

Vitamins

If you’re looking to improve your health, oatmeal can be an excellent source of essential vitamins and minerals. Not only does this nutrient-rich breakfast cereal aid weight loss, it also lowers blood sugar levels and may reduce the risk of heart disease.

Oats contain fiber which helps you feel full for longer. Furthermore, the nutrients found in them help lower cholesterol and triglycerides levels in your bloodstream.

One cup of cooked oats provides 4 grams of fiber, or 14 percent your daily value. Additionally, it provides essential B vitamins and minerals like magnesium, zinc, and iron.

Vitamin B1 (thiamin), for instance, aids the body in breaking down carbohydrates, proteins and fats according to the USDA. It also aids in muscle building and strengthens immunity.

Hemoglobin plays an essential role in the formation of red blood cells, vision and skin as well as aiding with iron metabolism.

Quaker oatmeal is an excellent source of Vitamin B2 (riboflavin). Each serving provides 0.14 milligrams, or 8% of the recommended daily value for adults.

Oats contain folic acid, an important vitamin for healthy growth and development of all cells in the body. It aids in DNA synthesis as well as oxygen transportation throughout the body.

Oatmeal is an excellent source of calcium, which strengthens bones and teeth while helping prevent bone loss and osteoporosis. It contains manganese for cellular growth as well as the production of red blood cells; iron for oxygen absorption; potassium to help control blood pressure and lower stroke risk; all these minerals work together to make oatmeal an essential nutritional powerhouse!