OHTH2132.

Oats Food Monograph

Student Name: Carleta Stan Student #:3546147

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Oats
The most commonly cultivated species of oats in modern time is Avena Sativa, a cereal
grass domesticated in Europe, around 2500 B.C. Most of the cultivated oats is used as
animal feed, with only 5% being allocated to human consummation. Rolled oats, the main
form of oats consumed these days, is a product produced by dehulling, steaming and
flattening the kernels so that they can be cooked quicker. (16)

Standard Serving Size (SSS): __40________ cooked porridge / oats

*To calculate nutrients assume that your serving of porridge is made from cup [~40g] raw
rolled unprocessed oats cooked with water

Nutrients
Key Nutrients Major Actions Amount Amount per RDI / AI % of
(2) (5,6,14) (per 100g) SSS RDI / AI
(2) 16yo male
per
SSS
(Rolled,
Raw)

Macronutrients
Protein Provide structure to cells and tissue 11g 4.4g 65g 7%
organ

Proteins contribute to the plasma pool

of amino acids

Form the building blocks of our tissue

and can also be used as a fuel source

Act as hormones, enzymes and

neurotransmitters, antibodies, cell
receptors, etc.

Keep your immune system functioning

properly

Maintain healthy skin, hair and nails

Help the liver to detoxify the blood
Carbohydrates Provides the body with glucose, an 58.1g 23.24g
important source of energy
OHTH2132. Oats Food Monograph

Fat The bodys most concentrated form of 8.7g 3.48g

energy
Required for the absorption of fat-
soluble vitamins
Important structural component of cell
membrane
Important insulator of nerves, enabling
fast signal transmission
Fats, especially saturated, are
important building blocks of steroidal
hormones like sex hormones
Omega 3 Reduce inflammation throughout your 0.04g 0.016g 1.2g 1%
PUFA body

Keep your blood from clotting

excessively

Maintain the fluidity of your cell

membranes

lower the amount of lipids (fats such as

cholesterol and triglycerides) circulating
in the bloodstream

decrease platelet aggregation,

preventing excessive blood clotting

inhibit thickening of the arteries by

decreasing endothelial cells' production
of a platelet-derived growth factor (the
lining of the arteries is composed of
endothelial cells)

increase the activity of another

chemical derived from endothelial cells
(endothelium-derived nitric oxide),
which causes arteries to relax and
dilate

reduce the production of messenger

chemicals called cytokines, which are
involved in the inflammatory response
associated with atherosclerosis

reduce the risk of becoming obese and

improve the body's ability to respond to
insulin by stimulating the secretion of
leptin, a hormone that helps regulate
food intake, body weight and
metabolism, and is expressed primarily
by adipocytes (fat cells)

help prevent cancer cell growth

Linoleic Required for normal brain and behaviour 0.95g 0.38g 12g 3%
(Omega-6) function
(polyunsaturat May reduce symptoms of nerve pain in
ed fatty acids) diabetic neuropathy
May reduce arthritic pain (mixed results)
May reduce symptoms of eczema
(mixed results)
OHTH2132. Oats Food Monograph

May reduce high blood pressure in

combination with omega-3
May help reduce hot flashes and night
sweats in menopausal symptoms
may reduce breast pain and tenderness
in people with cyclic mastalgia

Note:
Always keep a balance between omega-3
and 6 fatty acids in the range 2:1 to 4:1

Oleic reduces cargiovascular risk by reducing 0.84g 0.34g

(Omega-9) blood lipids, especially low-density
(monounsatur lipoprotein (LDL) cholesterol
ated fatty reduces blood pressure in hypertensive
acids) subjects
reduces the risk of type 2 diabetes
helps synthesise myelin and can act as
a signalling molecule
protects cell membrane from free
radicals, being less susceptible to
oxidation than omega-3 and omega-6
milk fat, olive oil, walnuts, avocados,
and eggs are a good source
Palmitic Reduces dryness, moisturizes mucous 0.40g 0.16g
(saturated membranes in menopausal women
fatty acids) Maintains healthy nail, shiny hair and
glowing skin
Maintains healthy cholesterol levels and
blood sugar levels if combined with
linoleic acid, in a balanced ratio
Antioxidant with mild effect in reducing
atherosclerosis, less effective than oleic
acid
Helps maintain a healthy weight by
downregulation of insulin secretion and
suppression of appetite
Most abundant in coconut and palm oil
Fiber Sufficient intake helps reduce the risk of 9.5g 3.8g 28g 14%
diabetes, coronary heart disease,
diverticular disease, and constipation
Lowers the risk of metabolic syndrome:
high blood pressure, high insulin levels,
excess weight, elevated cholesterol
and triglycerides level, low HDL

Minerals
Calcium Required for muscular contraction, 45mg 18mg 1300mg 1%
vascular contraction and vasodilation,
nerve impulse transmition, intracellular
signaling and hormonal secretion
99% stored in bones and teeth, 1%
required for critical metabolic functions
Needed for proper functioning of nerves
and muscles, healthy, strong bones and
formation of blood clot
Dairy products are good sources; non-
dairy sources include: Chinese
cabbage, kale, and broccoli
OHTH2132. Oats Food Monograph

(bioavailability of calcium in spinach is

poor)
Copper Cofactor for superoxide dismutase SOD 0.50mg 0.2mg 1.5mg 13%
major antioxidant enzyme in the body
Deficiency of copper can lead to
irreversible damage to the nervous
system
Important element for collagen
synthesis; deficiency affects the bones
and blood vessels
Low copper intake may increase risk of
osteoporosis
Plays key role in energy production
Sesame seeds and cashews, soybeans
and garbanzo beans, shiitake and
brown Swiss (crimini) mushrooms are
good sources of copper
Iron As part of haemoglobin carried by 3.73mg 1.5mg 11mg 14%
erythrocytes, contributes to the transfer
of oxygen from lungs to tissue all over
the body

Keeps muscles oxygenated as a

component of myoglobin

Important for growth and development,

normal cellular functioning and
synthesis of some hormones

Keeps the immune system healthy

Helps your body produce energy,

supports metabolism
Deficiency causes anemia with
gastrointestinal disturbances, impaired
cognitive function and immune function,
fatigue, and body temperature
regulation
Lean meat and seafood best sources
Magnesium Co-factor in hundreds of enzymatic 131mg 52.4mg 410mg 13%
systems that regulate: protein
synthesis, muscle and nerve function,
blood glucose level, and blood
pressure;
Required for energy production, bone
development and maintenance,
synthesis of DNA, RNA and antioxidant
Gluthathione
Co-transporter to calcium and
potassium across cell membrane,
therefore important to nerve impulse
conduction and heart rhythm
Green leafy vegetables are a good
source
Manganese Helps your body utilize several key 5.82mg 2.33mg 3.5mg 67%
nutrients such as biotin, thiamine,
ascorbic acid, and choline
Keep your bones strong and healthy
As co-factor in prolidase enzyme
synthesis required for collagen
OHTH2132. Oats Food Monograph

production and as an antioxidant in skin

cells, is important for skin health
Help your body synthesize fatty acids
and cholesterol
As supporting element in many
enzymatic systems, important in
gluconeogenesis to maintain normal
blood sugar levels
Promote optimal function of your thyroid
gland
Maintain the health of your nerves
Protect your cells from free-radical
damage
Cloves, oats and spinach are good
sources
Phosphorus As a key component of the hormonal 411mg 164.4mg 1250mg 13%
process in bone metabolism, in
combination with calcium, it is
necessary for the formation of bones
and teeth.
Phosphorus is also involved in the
metabolism of fat, carbohydrate and
protein, and in the effective utilization of
many of the B-group vitamins
Phosphate groups are fundamental for
the formation of AMP, ADP and ATP, the
energy exchange molecules, central to
the energy supply process in our body
Key nutrient to maintain proper pH
phosphorus buffer system
scallops, cod, and crimini mushrooms
are excellent sources
Potassium together with sodium, chloride, calcium, 313mg 125.2mg 3600mg 3.5%
and magnesium, potassium is an
electrolyte: conduct electrical charges
in the body
Help your muscles and nerves function
properly
Maintain the proper electrolyte and
acid-base balance in your body
Help lower your risk of high blood
pressure, improving kidney function
and reduction in kidney stone risk
Very high or low levels shut down the
heart and nervous system
Green leafy vegetables, bananas are
very good sources
Selenium Molecular constituent of a bunch of 14.1mcg 5.64mg 70mcg 8%
proteins important in normal functioning
of the thyroid, in DNA synthesis and
reproduction
Required to activate a group of
enzymes important for the bodys
detoxification systems (glutathione
peroxidase)
Required for enzymatic processes that
re-activate VitC
Antioxidant agent, having a protective
role against oxidative stress and
infections
OHTH2132. Oats Food Monograph

Brazil nuts and fish are a good source

Sodium Required for the regulation of blood 7mg 2.8mg 460mg 1%
pressure and blood volume
Maintains normal functioning of the
nervous system and muscles
Regulates intracellular water balance
Blood levels are controlled by the
kidney
Most common source is table salt:
sodium chloride
Sulphur methylsulfonylmethane (MSM) 151mg 60.4mg
maintains healthy joints, helping to form
connective tissue, including cartilage,
tendons and ligaments.
MSM is used as pain killer due to its
effect of slowing down nerve impulses
of pain
dimethyl sulfoxide (DMSO) is used to
treat interstitial cystitis
balneotherapy with mud containing
sulphur helps alleviate arthritic pain
used topically may treat acne and other
skin conditions
eggs, meat and legumes are a good
source
Zinc Co-factor in hundreds of enzymatic 1.92mg 0.8mg 13mg 6%
processes (300 zinc-dependant
enzymes)

Plays a role in: protein synthesis, DNA

synthesis, cell division, and wound
healing

Supports normal growth and

development during pregnancy,
childhood, and adolescence

Helps balance blood sugar

Supports the activity of the immune

system; the elderlies are at risk of zinc
deficiency and reduced immunity

Supports an optimal sense of smell and

taste
Oysters are the best source of zinc
Vitamins
Vitamin B1 Supports the function of the heart, 0.53mg 0.21mg 1.2mg 17.5%
(Thiamine) nervous and digestive system through
its central role of energy metabolism
Maintains the structure and function of
brain cells; deficiency could lead to
Alzheimer's and Parkinson's diseases
Seeds and legumes have the highest
amount
Vitamin B2 Converts vitamin B6 to folate; maintains 0.14mg 0.06mg 1.3mg 5%
(Riboflavin) a healthy growth of red blood cells
Supports cellular energy production

May help prevent cataracts

Reduces the number and length of
OHTH2132. Oats Food Monograph

migraines
Eggs, organ meats (kidneys and liver),
lean meats, and milk and greens are
good source
Vitamin B3 Helps the body to metabolise 1.01mg 0.40mg 16mg 2.5%
(Niacin) carbohydrates, but also fats and
proteins

Helps lower cholesterol levels by

promoting steroidal hormone synthesis
in the adrenal glands

Suppresses inflammation and improves

circulation

Reduces blood level of LDL and

triglycerides

Lowers the risk of heart attack and

stops progression of atherosclerosis

Lowers the risk of Alzheimers disease

Tuna and red meat is a good source

Vitamin B5 Reduces blood cholesterol and 0.34mg 0.14mg 6mg 2%
(Pantothenic triglycerides in diabetic patients (mixed
acid) results)
Moisturizes the skin and help wound
healing, especially after surgery and
combined with VitC
May reduce arthritic pain
Best source brewer's yeast and fresh
organ meats, egg yolk and whole
grains
Vitamin B6 Our body needs B6 to absorb B12 and 0.07mg 0.03mg 1.3mg 2%
to make red and white blood cells
Helps the body to make serotonin and
noradrenaline
Required for normal brain development
and function
Low levels increase the risk of heart
disease
Lowers blood levels of homocysteine
May help reduce morning sickness in
pregnant women
Reduces the risk of macular
degeneration
May help reduce symptoms of
depression
Inflammation reduces levels of B6;
supplement in rheumatoid arthritis
Improve symptoms of tardive
dyskinesia
Vitamin B7 Helps maintain healthy hair and nails 30.1mcg 12.04mcg 30mcg 40%
(Biotin) Helps the body metabolize
carbohydrates, fats and amino acids
Reduces symptoms of seborrheic
dermatitis in infants
Improves glucose metabolism in
diabetic patients, combined with
OHTH2132. Oats Food Monograph

chromium picolinate
Reduces symptoms of peripheral
neuropathy in diabetic patients, in high
doses
Vitamin B9 Folate is the natural form whereas folic 17mcg 6.8mcg 400mcg 1.7%
(folate/folic acid is the synthetic
acid) Important in brain function and mental
health
Helps the synthesis of DNA, RNA
Supports the production of red blood
cells in conjunction to B12
Deficiency are common in inflammatory
conditions
Supports normal foetal development
May prevent miscarriages
Associated with lower risk of autism if
taken prenatally
Lowers the risk of speech impediment if
supplemented in early pregnancy
Lowers the risk of developing heart
problems by lowering homocysteine
Slows the progression of age related
hearing loss
Lowers the risk of macular
degeneration in women
Lowers the risk of some cancers
Dark leafy greens and0.53 beats are a
good source
Vitamin E Helps the body to use vitamin K 0.35mg 0.14mg 10mg 1%
(tocol) Helps the body to make red blood cells
Long term deficiency causes liver and
kidney damage
Reduces the effects of chemotherapy in
cancer patients
Lowers the effect of photodermatitis
Slows down the progression of
Alzheimers disease
Reduces the risk of developing macular
degeneration
Helps relieve menstrual pain
Reduces pain in rheumatoid arthritis
but not inflammation
Liver, eggs, nuts, sunflower seeds are a
good source

Phytonutrients
Key Phytonutrients Major Actions
Soluble Fibre
Beta-glucan Antilipidemic and Anticholesterolemic
Decreases blood cholesterol via a stimulatory effect on bile production
Decreases recirculation of bile salts and increases excretion of
cholesterol; gut microbiome may have a role in cholesterol metabolism
once bound to fiber
Significant reduction in both total and LDL cholesterol, and triglycerides
Antihypertensive
Reduces blood pressure, both systolic and diastolic unknown
mechanism
OHTH2132. Oats Food Monograph

Hypoglycaemic
Reduces postprandial glycaemic response due to delayed glucose
absorbtion; mixed results, depending on the solubility of beta-glucan
Anticytotoxic, antimutagenic and antitumorogenic
Reduces colon tumors (vivol)
Laxative
Prebiotic
Increases the proliferation of certain strains of Bifidobacterium in the gut

Phenolic
compounds
Avenanthramid Anti-inflammatory
es Decrease expression of proinflammatory cytokines
Increases production of nitric oxide, an anti-inflammatory agent with an
important role in cellular activity
Inhibits proliferation of vascular smooth muscle cells involved in
atherosclerosis
External applications relieves itch in hypersensitive skin
Antioxidant
Increases blood superoxide dismutase (SOD), one of the bodys most
powerful antioxidant enzyme (incorporating Se and Zn in its structure)
which reduces inflammation and pain in atherosclerosis, stroke and
arthritis (7)
Reduces malondialdehyde (naturally occurring product of lipid
peroxidation that is mutagenic and carcinogenic (8)
Increases plasma-reduced glutathione (deficiency is linked to an
increased risk of coronary heart disease, neurodegenerative disorders
and cancer (9))
Anticarcinogenic
Reduces risk of colon cancer by attenuating proliferation of cancer cells
Flavonoids

Alkaloids
Indoles Most studies show anticarcinogenic effect of indoles but mainly for indole
compounds derived from vegetables, especially cruciferous.
Cumarins (13) Powerful anti-coagulant and blood thinning agent
Antioxidant, anticarcinogenic, anti-inflammatory, antimicrobial and
immune modulator

Saponin (12)
Triterpenoid Reduces cholesterol absorption in the small intestine, inhibits synthesis
saponins of bile salts in the liver, increases cholesterol excretion
Immune modulating effect
Antineoplastic effect
Phytates Antioxidant (11)
(phytic acid) Suprpresses iron-catalyzed oxidative reactions
Inhibits the oxidation of ascorbic acid (VitC)
Prevents peroxidation and hydrolysis of fats and oils, on its own or in
combination with VitE
May protect agains inflammatory bowel disease (10)
Lowers the risk of colon cancer (10)
OHTH2132. Oats Food Monograph

Caution
Strong chelating properties acting on Ca2+, Zn2+ and Fe3+
Low levels of phytic acid substantially inhibits trypsin and therefore
protein availability

Therapeutic claims (1)

Hyperlipidaemia
3-6g of oat beta-glucan daily may reduce blood cholesterol level by up to 14%, thus reducing
the risk of heart disease in normal and hypercholesterolaemic subjects. Several clinical trials
have confirmed this results, demonstrating once again a strong reduction of total blood
cholesterol in subjects consuming oat based beta-glucan products for up to 12 weeks. In
another study it was shown that apart from a reduction in low-density-lipoproteins an
increase in short-chain fatty acids (butyric acid) was also observed, which indicates an
increase in gut health

Hypertension
Consumption of oat based cereals, three times a day may reduce or eliminate the need for
hypertensive drugs in some individuals. In obese and hypertensive individuals, following an
oat based hypocaloric diet, systolic blood pressure was more significantly reduced than in
hypocaloric diet alone.

Diabetes
A number of studies have indicated the effect of oat based diets in reducing the postprandial
glycaemic response at a dose of minimum 30g oat bran flour high in beta-glucan.

Obesity
Beta-glucan based diet for 12 weeks reduced body weight and BMI and is recommended in
weight management to reduce obesity, waist fat and liver function. Also used to lose weight
as soluble fibers in oats makes you feel full quicker.

Pruritus
Colloidal oatmeal lotion is effective in treating skin irritation and itch and is recommended in
conditions such as seborrheic skin disease and atopic dermatitis. The observed effects are
due to avenanthramides and anti-inflammatory compound in oats.

Other uses
Oat straw is used to calm and nourish the nervous system in convalescent patients. The
seeds being more stimulating are used to support a stressed nervous system. Beta-glucan in
oat bran is used to recover from fatigue after high intensity exercise.

Safety issues (1)

Precautions and Contraindications
Excessive intake may cause abdominal distention, flatulence and gut irritation.
Should not be used by individuals with intestinal obstruction.
Topical applications should be used cautiously in infants.
Should be used with caution by those suffering from Coeliac disease.

Adverse Reactions (1)

May cause intestinal discomfort, diarrhoea, bloating and villous atrophy in coeliac patients.

Drug or Nutrient Interactions (1)

OHTH2132. Oats Food Monograph

Positive or negative interaction may be possible in the individuals taking antihypertensive,

lipid lowering, diabetic drugs. Caution is recommended as changes to medication dose might
be required, especially in insulin depended diabetics.

Factors affecting food quality

High fat content can lead to rancidity (1)

Buying and Storage suggestions

Buy no more than two months supply. Store in an airtight container in a cool, dry and dark
place. Buy oats which have the least processing, such as; oat groats or rolled oats rather
than instant. (14)

Therapeutic recommendations
75g dried oatmeal (~3g soluble fiber) daily used as adjuvant in the treatment of
hyperlipidaemia, hypertension and to delay glucose absorption.
Topically, 5% colloidal oatmeal or 100g of cut herb in a bath to treat skin conditions with
pruritus. (1)

Preparation/ Recipe Suggestions

Add the oats to cold water, in a ratio of 1:2, and then cook at a simmer. Rolled oats take
approximately 15 minutes to cook while the steel-cut variety takes about 30 minutes. For oat
groats add 3 parts water to 1 part groats and cook for 50 minutes. (14)

Word Count: 3029

References

1. Braun L, Cohen M. (2007) Broccoli. In: Herbs & Natural supplements: an evidence based
guide. 2nd ed. Australia: Elsevier;. p. 44-7, 54-5.
2. FSANZ (2006) NUTTAB 2006 Online Version:
http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/
default.aspx
3. USDA (2009) USDA National Nutrient Database for Standard Reference, Release 22:
https://ndb.nal.usda.gov/ndb/foods/show/2968?
fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=GARLIC
4. WHFoods (2010) Essential Nutrients in the Worlds Healthiest Foods:
http://www.whfoods.com/nutrientstoc.php
5. NIH (2016) National Institute of Health Fact sheets for health professionals
https://ods.od.nih.gov/factsheets/list-all/
6. University of Maryland Medical Center, Medical reference guide, Complementary and
alternative medicine guide, Supplement
http://umm.edu/health/medical/altmed
7. Faraci FM, Didion SP. Vascular protection: superoxide dismutase
isoforms in the vessel wall. Arterioscler Thromb Vasc Biol. 2004
Aug;24(8):1367-73.
8. Lawrence J. Marnett (1999), Lipid peroxidation DNA damage by malondialdehyde,
Mutation Research /Fundamental and molecular mechanisms of mutagenesis, Volume
424, Issues 1-2, Pages 83-95
OHTH2132. Oats Food Monograph

9. Lang CA, Mills BJ, Mastropaolo W, Liu MC. Blood glutathione decreases in chronic
diseases. J Lab Clin Med 2000;135:402-405.
10. Ernst Graf, John W. Eaton (1990), Antioxidant function of phytic acid, Free Radical
Biology and Medicine, Volume 8, Issue 1, 1990, Pages 61-69
11. Ernst Graf, Applications of phytic acid, Department of Laboratory Medicine and
Pathology, University of, Minnesota Medical School, Minneapolis, Journal of the American
Oil Chemists Society
November 1983, Volume 60, Issue 11, pp 1861-1867
Springer Link http://link.springer.com.ezproxy.lib.rmit.edu.au/article/10.1007/BF02901539
12. zlem Gl-stndaa, Giuseppe Mazzaa (2007), Saponins: Properties, Applications
and Processing, Critical Reviews in Food Science and Nutrition, Volume 47, Issue 3
13. Wu L., Wang X., Xu W., Farzaneh F., Xu R. The structure and pharmacological functions
of coumarins and their derivatives, Curr Med Chem. 2009;16(32):4236-60
14. WHFoods (2010) Oats
http://whfoods.org/genpage.php?tname=foodspice&dbid=54

Turnitin submission

Author:
Carleta Elena Stan
Assignment title:
Oats Monograph
Submission title:
Oats monograph
File name:
Oats Monograph.doc
File size:
144.5K
Page count:
12
Word count:
3294
Character count:
19945
Submission date:
15-Apr-2016 22:36 AEST
Submission ID:
659950937