Many of us find ourselves partaking in porridge-based rituals in the morning. It’s different for each one of us, of course. Some like playing with a variety of combinations of fruits, while some just go traditional and eat it with some sea salt sprinkled over the top. Whatever way you decide to eat it, porridge is more than just a bowl of warm comfort food for the stomach and the soul. Turns out, eating a bowl of porridge every day could be your golden key to leading a long, healthy life.
What Is Porridge?
Porridge is a breakfast cereal akin to Scottish cuisine. Great porridge starts with plain, medium-ground oats, cooked slowly in some water or milk until it reaches a satisfyingly thick consistency. It is served topped with wholesome ingredients, like some agave, roasted seeds, fresh fruit, organic honey, chopped nuts, or a bit of grass-fed cream or butter.
6 Health Benefits Of Eating Porridge
Since this grain derivative packs a powerful punch of nutrients, it makes a fantastic addition to a healthy meal plan or an applaudable substitute for unhealthy fare.
1. High Source Of Fiber
Whole grains and whole-grain derivatives are high in dietary fiber content. Anything that is rich in fiber will keep you full for a long time, thus preventing you from reaching out for empty calories as quick hunger fixes. This way, it becomes so much easier for you to maintain or even lose weight.
Fiber also helps regulate and balance your blood-sugar levels and reduces your risks of cholesterol. A single cup of cooked porridge has about 4 grams of fiber. It is recommended that men should try and consume a minimum of 30 grams a day at least, while women should try and get about 20 grams. Including berries, nuts, and seeds to your porridge will further increase its fiber content.
2. Rich Source Of Energy
Carbohydrates are essential macronutrients needed by your body for fuel so it can keep functioning well through the day. Eating a healthy amount of carbohydrates ensures optimal brain function and energy to keep you alert and active. Porridge, however, is full of complex carbs. These are different from the simple refined carbohydrates that are found in white bread and white rice because the former gets digested at a much slower pace by the stomach. This not only means that you stay full and satisfied for longer but also gives you long-lasting energy. A single cup serving contains a little over 27 grams of carbohydrates. Adding honey, fruit, brown sugar or milk to your bowl of porridge will further boost the carb content of your meal and raise your calorie intake.
3. Oxygen Transport
Iron aids in the production of myoglobin and hemoglobin, two compounds that work with red blood cells to transport oxygen to the muscles, cells, nerves, tissues, and all other areas of the body. Porridge offers a generous helping of this particular mineral; a single cup serving contains up to 14 milligrams. This is more than 100 percent of the daily recommended intake for men and about 80 percent of the daily recommended intake for women.
4. Muscle Recovery
Porridge is high in phosphorus content. A single cup serving contains roughly 180 milligrams, which forms about 25 percent of the daily recommended intake. Phosphorus is a mineral which is stored in bones. Not only does phosphorus make your bones stronger, it also contributes to the production of energy, filtration of kidney waste, and muscle repair and recovery after an intense exercise session. Preparing your porridge with milk and topping it off with seeds and nuts will give you a meal that’s high in phosphorus content.
5. Strong Bones
Calcium is another mineral that is almost similar to phosphorus since it also plays an important role in strengthening our teeth and bones. It also aids in nerve transmission, hormone secretion, and muscle function. For men aged 19 to 70, the daily recommended intake of calcium is 1,000 milligrams. Women aged 19 to 50 should consume about 1,000 milligrams per day, while those aged 51 to 70 should get about 1,200 milligrams per day. One cup of porridge serves your body about 187 milligrams. Therefore, by preparing your bowl of porridge with milk, you will further boost the calcium content of your meal.
6. Immunity Boosting
Vitamin A is an important fat-soluble vitamin that is needed by your body for healthy vision and cell and tissue growth and reproduction. It is also a powerful antioxidant, which fights off harmful free radicals and reduces your risk of chronic disease. The daily recommended value of vitamin A is about 3,000 international units for men more 19 years old and about 2,300 international units for women in the same age group. A single cup serving of porridge gives your body more than 1,450 international units of vitamin A. Therefore, by eating two to three cup servings of this delicious gruel every day, you can rest assured that your body is getting enough vitamin A to keep it healthy and efficient.