Oatmeal is one of the most common breakfast foods around the world. It’s delicious, rich in nutrients, and can be spiced up with various ingredients, including spices, fresh fruit, and nuts.
Oatmeal contains a lot of essential nutrients, including magnesium, which is important for good health. But is oatmeal high in magnesium? Can it help you reach your daily need for this mineral?
Is Oatmeal High In Magnesium?
Oatmeal is made from healthy grains, which are all considered high-magnesium foods—because of that, consuming oatmeal for breakfast can help you load up on this essential nutrient and avoid its deficiency, which is very common these days.
In addition, oatmeal is rich in various nutrients and compounds that help you stay healthy and prevent many health conditions from developing.
How much magnesium is in oatmeal?
A one-cup serving of oatmeal contains 60mg of magnesium. Most grains and seeds are excellent sources of this mineral, so they should be an integral part of all healthy diets. Magnesium is involved in hundreds of biological reactions in your body, and it also improves exercise performance and boosts your immune system.
Because of that, we are consuming foods rich in magnesium is essential to maintaining good health and preventing various health conditions.
Healthy adult men should consume around 400-420 mg of magnesium, while women should intake about 310-320 mg of this mineral.
This amount changes depending on the age and your health conditions. For example, people who have Crohn’s disease, celiac disease, or diabetes have a problem with absorbing enough magnesium, so they might need to change their daily intake of this nutrient.
Is oatmeal healthy?
Oatmeal is made with oats, which are well-balanced and nutritious grains. They are a good source of carbs and fiber, including beta-glucan, which is very good for maintaining good blood sugar levels and soaking up excess stomach acids, making oatmeal very healthy.
It can decrease your diabetes symptoms and help you control the symptoms of your acid reflux or GERD. Fiber also helps you stay full after eating, which prevents weight gain caused by overeating.
One cup of cooked oats contains 77% of your daily recommended need for iron. This nutrient helps your body form red blood cells, boost the immune system, and regulate your body’s temperature.
Iron also lowers the risk of anemia by producing hemoglobin, which is important for the health of your blood cells. Since the benefits of iron are often invisible until you’re deficient, it’s important to consume enough iron-rich foods.
Oats are rich in antioxidants, particularly avenanthramides, which are almost solely found in oats. This type of antioxidant has strong anti-inflammatory properties and anti-itching effects.
It also helps lower blood pressure levels by dilating blood vessels and leading to better blood flow. This can also help lower the risk of heart attack and stroke, among other serious health conditions.
Eating oatmeal can lower cholesterol levels and protect the ‘good’ cholesterol from damage. This can help prevent various cardiovascular conditions, including heart disease, which is the leading cause of death globally.
Among other beneficial compounds found in oats, beta-glucan fiber is a great contributor to lowering cholesterol levels. Because of that, consuming oats leads to decreases inflammation, tissue damage, and reduced oxidation.
Incorporating oatmeal into your diet can also help you with skin issues. Due to its anti-itching properties, eating oats and even using oat-based skincare products may improve unpleasant symptoms of eczema and acne.
While these benefits are mostly seen if you apply them topically, eating oats can help you maintain good health and prevent the symptoms from worsening.
Is it safe to eat oatmeal every day?
Oatmeal is high in various nutrients and helps you feel full, thus preventing overeating. It’s also high in compounds found only in grains with many antioxidant properties, so eating oatmeal can help you maintain good health.
Oatmeal doesn’t contain any harmful chemicals and isn’t too high in any nutrient, making it a perfect choice for a healthy, balanced breakfast, even daily.
Even though oatmeal contains a lot of magnesium, it’s nearly impossible to take in too much of this mineral from oats and other foods, for that matter. Magnesium is easily flushed out of your body, which means it’s not stored in large quantities that can lead to problems.
In fact, most people suffer from a magnesium deficiency. So, including more high-magnesium foods is beneficial not only for people suffering from certain conditions that prevent them from absorbing enough magnesium but also for everyone else.
Is oatmeal made with milk high in magnesium?
Milk, especially whole fat milk, is high in magnesium. Because of that, you are cooking your oatmeal with milk instead of plain water can add additional beneficial nutrients to your diet. Milk also makes your oatmeal taste better, which is something water cannot do.
What’s more, eating oatmeal prepared with milk has a lower glycemic index, which means that the sugars in oatmeal aren’t released that fast, and they don’t cause spikes in your blood sugar levels. This is beneficial not only for managing the symptoms of diabetes but also for preventing the development of this condition.
Is oatmeal bread high in magnesium?
One slice of oatmeal bread has around 10mg of magnesium. It’s not a lot, but it’s nearly twice as much as one slice of white bread. It’s also higher in other nutrients, including fiber, which contributes to feeling full and satisfied after a meal.
But, if you’re looking for a type of bread even higher in magnesium, you might want to choose whole-grain bread as it contains more than 20mg of magnesium per single slice. It’s also more filling and contains more fiber, making it a very nutritious bread type.
Oatmeal is a wonderful breakfast food, rich in essential vitamins, minerals, and macronutrients. It also has many potential health benefits in preventing various illnesses and health conditions and can even help you manage diabetes symptoms.
With all of these gains and its flavorful nature, oatmeal makes for an excellent meal, not only for breakfast but also throughout the day.
Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.