Oats

Avena spp.

grain · prebiotic

Grains of a grass domesticated in central and northern Europe around 2500 BCE; as flakes, groats or porridge. Its soluble beta-glucans feed the gut flora and help maintain normal cholesterol levels, from 3 g a day.

Origin

Europe and Asia Minor

Season (United States)

all year round · grows in your region

Preparation

The flakes are eaten raw, soaked for a few hours in milk or water, or cooked for five minutes as porridge. Thick flakes keep their beta-glucan better than instant flakes, so fine they digest almost like flour. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding.

Molecules

Resistant starch RS1 · Arabinoxylans · Cereal beta-glucans · Phenolic acids · Avenanthramides · Saponins · Vitamin B1 (thiamine) · Plant iron · Zinc · Magnesium · Selenium · Copper · Manganese · Insoluble fibers · Protein · Methionine · Tryptophan · Vitamin B5 (pantothenic acid) · Vitamin B8 (biotin) · Phosphorus · Molybdenum · InositolIn small amounts, not counted Lignans · ErgothioneineWhat slows things down Phytates

Did you know?

Long given to horses for its supposed “exciting power”, it mostly fed the Scots, among whom its growing and eating long stayed concentrated.