How Oats Contribute to Children's Growth and Health

According to SAEDNEWS, oats are an outstanding option for children, supporting healthy growth and delivering daily energy. This wholesome grain is packed with fiber, vitamins, and minerals that enhance the immune system, aid digestion, and keep energy levels stable. Oats can easily be incorporated into breakfasts or snacks and can be combined with fruits, honey, or milk to create delicious and nutritious meals. Including oats in children's diets helps protect their health and promotes proper growth and development.

What Are Oats?

Oats are a highly beneficial food that supports heart health, reduces the risk of chronic diseases like type 2 diabetes, and serves as a stable energy source. The soluble fiber found in oats, particularly beta-glucan, helps lower bad cholesterol (LDL) levels in the blood. Additionally, the plant-based protein and essential amino acids in oats aid in muscle maintenance and enhance metabolic processes in children.

One of the standout features of oats is their versatility in various dishes. You can use oats to make puddings, smoothies, pancakes, or as an addition to yogurt and desserts. Consuming oats daily supports both physical and mental health in children.

Nutritional Value and Vitamins in Oats

Oats are rich in nutrients, and here is the nutritional value and vitamin content of oats:

Nutritional Value of 100 grams of Oats:

• Calories: Approx. 71 calories

• Protein: Approx. 2.5 grams

• Fat: 1.4 grams

• Carbohydrates: 12 grams

• Fiber: 1.7 grams

• Sugar: 0.5 grams

• Water: 84 grams

Vitamins and Minerals:

• B Vitamins

• Vitamin E

• Iron

• Magnesium

• Calcium

• Zinc

• Potassium

Oats are an incredibly nutrient-dense grain, rich in B vitamins, vitamin E, and various minerals, helping maintain body health and providing necessary energy throughout the day. Moreover, due to their high fiber content, oats aid in better digestion and prevent digestive problems.

Benefits of Oats for Children

Oats offer numerous benefits for children, making them an essential part of a healthy diet. Some of the key benefits include:

• Improves Digestion: High fiber content in oats helps improve digestive function and prevent constipation.

• Supports Heart Health: Consuming oats can help lower bad cholesterol (LDL) levels and benefit children's heart health.

• Nourishing and Energizing: Rich in carbohydrates, proteins, and B vitamins, oats provide the energy needed for a child's body.

• Boosts Immune System: Antioxidants in oats, like vitamin E, strengthen the immune system.

• Controls Blood Sugar: Oats have a low glycemic index, helping maintain stable blood sugar levels.

• Enhances Sleep Quality: Melatonin in oats can improve children's sleep.

• Benefits Skin: Oats have anti-inflammatory and moisturizing properties that improve children's skin condition.

To include oats in your child's diet, prepare them in various forms such as porridge, pudding, or mixed with fruits and nuts. For more information, we recommend reading the article on the benefits of oats for children.

How to Use Oats for Children

Here are two recipes using oats or rolled oats for children:

Oat and Raisin Cookie Recipe

Ingredients:

• 1 cup oats or rolled oats

• 1/2 cup whole wheat flour

• 1/4 cup raisins

• 1/4 cup honey or brown sugar (optional)

• 1/4 cup coconut oil or butter (melted)

• 1 egg

• 1/2 teaspoon vanilla

• 1/2 teaspoon cinnamon (optional)

• 1/4 teaspoon baking powder

Instructions:

1. Preheat the oven to 180°C (350°F) and grease a baking tray.

2. In a large bowl, mix oats, whole wheat flour, cinnamon, and baking powder.

3. In a separate bowl, mix the egg, honey (or brown sugar), and vanilla. Add the melted coconut oil or butter and mix well.

4. Add the wet ingredients to the dry ingredients and mix until well combined. Stir in the raisins to evenly distribute them.

5. Use a tablespoon to scoop the dough and form small balls. Place them on the baking tray and flatten them slightly with your hand or a spoon.

6. Bake the cookies for 10-12 minutes until golden and crispy. Allow them to cool on the tray for a few minutes.

Oat and Fruit Smoothie Recipe

This oat and fruit smoothie is a healthy, delicious, and energizing drink for children, perfect as a snack or nutritious breakfast.

Ingredients:

• 2 tablespoons oats

• 1 cup fresh or frozen fruit (such as bananas, strawberries, blueberries, or peaches)

• 1 cup milk (or plant-based milk like almond, soy, or oat milk)

• 1 teaspoon honey or maple syrup (optional for added sweetness)

• A few ice cubes (optional for a colder drink)

• A pinch of cinnamon or vanilla powder (optional)

Instructions:

1. Place the oats in a bowl and soak them in some water or milk for 10 to 15 minutes to soften. (You can use rolled oats for quicker preparation).

2. Put the soaked oats, fruit, milk, honey, and ice cubes in a blender.

3. Blend all the ingredients until you get a smooth, creamy consistency.

4. Taste the smoothie and add more honey or sweetener if desired.

Tips:

• For extra nutritional value, add protein powder (suitable for children) or chia seeds to the smoothie.

• You can also add yogurt or Greek yogurt to enrich the smoothie.

• If your child is sensitive to milk, use plant-based milk like almond or soy milk.

• For better flavor and variety, mix different fruits in the smoothie.

This smoothie is suitable for children of various ages, but avoid using honey for children under one year old. It's an excellent way to incorporate nutrients like fiber, vitamins, and proteins into your child's diet.