First meal of the day - oats and fruits

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Health-care-oats

Hello guys, after the first morning drink of the day here comes our first meal of the day which is oatmeal and fruits. Usually the fruits used in this Meal are banana and apple. It is a good and balanced meal. Let's see the benefits of the meal. First ingredient is banana. It contains high amount of potassium which helps to improve blood circulation due to which fluid hold by our body is balanced. Banana reduces blood clots also. It contains enough natural sugar and carbohydrates which is a good source of energy, especially after the workout it is very helpful in refilling muscle glycogen level. Banana is also good for skin because it has a ammino profile which builds Collagen tissue. Collagen tissue smoothens our skin. Banana also increase Serotonin hormone in our body. Serotonin hormone is a good hormone or we can say it is just opposite to cortisol hormone or stress hormones. Banana also contains fibre which is very good for stomach, Vitamin B6 is also present in banana which is good for nervous system. Macros of Banana 450 mg of potassium, 25g of carbohydrates, 3g of fibres and 14g of fructose or natural sugar. There are almost 90 to 100 calories in a medium sized banana.
Now let's see about Apple, we know 'An apple a day keeps doctor away'. Apple is a powerful food. It contains a lot of fibre which does not allow insulin to spike instantly and fibre is good for stomach as well. One Apple contains around 70 calories, low calorie food. It has good amount of iron, has antioxidants, Vitamin B and lot of other minerals are present in it. Macros of Apple is, 25 gram of carbohydrates, almost no protein and no fat.
Let's talk about oats. Generally I used to take oats with non fat milk. I will cover a detailed information about milk in my upcoming blogs. oats consists of complex carbs and fibre which will give long lasting energy to body. Moreover it's your first meal of morning that means we are taking this mail after 9-10 hours of fasting so giving energy to body is must and oats is balanced and perfect diet for this purpose. Oats contain a powerful soluble fibre called beta-glucan, which reduces LDL or total cholesterol levels, reduce blood sugar and insulin response and increase the growth of good bacteria in digestive track. YouTube good amount of complex carbohydrates and fibres, oats increases the feeling of fullness in our body due to which desire to eat again and again will reduce so it helps in weight loss also. Oats help in relieve constipation also because it has good amount of fibre. Macros of oats are, 100 gram of oats contain 364 calories, 11 gram of protein, 60 gram of carbohydrates, 9 gram of fibre and 8. 5 gram of Fat. In this meal different fruits can be used also strawberry, Papaya, blueberries etc. Now this meal is a perfect pre workout meal also. 

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