Kashi – this is useful and there is nothing to argue with, in principle. However, you can add a small correction: not all cereals are equally useful. The problem is that many are sure that if the dish is a cooked cereal – this is basically healthy food. In fact, by eating a certain type of porridge, you will provide the body with valuable vitamins and microelements, but their amount depends on the type of porridge. Read the article about healthy cereals, and which of them hold the record for the content of nutrients.
Healthy cereals for good health and beauty
Porridge – the main component of a healthy diet, which is a source of healthy complex carbohydrates, and in some cases, proteins. No wonder parents stubbornly insist that their child regularly eat this dish, because it – a real joy for the stomach.
1 seat. Buckwheat porridge
This healthy porridge deservedly takes 1st place in the cereal ranking, because it is the most vitamin porridge.
Calorie content – 163 kcal per 100 g of ready-made porridge on water.
Contains:
- Silicon (nearly a daily allowance)
- Zinc, phosphorus, potassium
- Calcium, iodine, iron, copper
- Vitamins B1, B2, E, P, PP.
Copper and iron are involved in hematopoiesis and the formation of hemoglobin, which contributes to the treatment of anemia. Organic acids contained in buckwheat, such as oxalic, citric, linolenic and maleic improve digestion, which is especially required for diseases of the gastrointestinal tract. Rutin reduces the permeability and fragility of blood vessels, helps to reduce the time of blood clotting.
2nd place. Oatmeal
Oatmeal is very easy to prepare and can be paired with a variety of ingredients, especially fruit.
Calorie content – 70 kcal per 100 g of ready-made porridge on water.
Contains:
- Zinc, iron, phosphorus
- Magnesium, calcium, potassium, sodium
- Vitamins A, B1, B2, PP, E.
- Manganese (30% DV).
Oatmeal – An excellent antioxidant that helps transform skin, nails and hair. Even crushed flakes perfectly cleanse the intestines and act like a "brush", which removes the accumulated "garbage". The mucus formed when cooking porridge in water is an ideal remedy for the treatment of gastric and duodenal ulcers. Thanks to the regular use of this healthy porridge & nbsp; cholesterol decreases, memory and thought processes improve, the state of the cardiovascular system improves, problems with the gastrointestinal tract are eliminated.
3rd place. Barley porridge
This healthy porridge is also called "beauty porridge". Barley porridge has a diuretic, antispasmodic, softening and enveloping effect.
Calorie – 123 kcal per 100 g of ready-made porridge in water
Contains:
- Magnesium, iron, phosphorus, potassium
- Zinc, copper, manganese, selenium
- Vitamins B1, B2, B5, B6, B9.
Lysine, which is contained in pearl barley, takes part in the production of collagen, which gives the skin elasticity and smoothness, and also prevents the appearance of wrinkles. Due to the content of B vitamins, the use of such porridge helps to strengthen the nervous system, as well as strengthen the hair and cleanse the skin.
4th place. Pea porridge
Pea porridge – not cereal, unlike other cereals in the ranking, but legume. This is a real bomb in terms of useful nutrients and proteins. Pea porridge loses to previous porridges mainly due to its specific taste, but if this dish is cooked correctly, your opinion can change dramatically.
Calorie – 97 kcal per 100 g of ready-made porridge.
Contains:
- Magnesium (almost daily), phosphorus, potassium, calcium
- Silicon (triple daily dose)
- Zinc, selenium, chromium, copper, iodine, etc.
- B vitamins, vitamin A, E
Pea porridge is often used during fasting and in the preparation of vegetarian dishes, as peas quickly saturate the body. Thanks to the content of vitamin A, this product helps to improve vision, the condition of nails, hair and skin. B vitamins help boost immunity. By the way, pea porridge contains as much as 20.5 g of protein.
5th place. Corn porridge
Corn porridge – a dish that contains a large amount of silicon, iron and vitamins.
Calorie –328 kcal per 100 g of ready-made porridge.
Contains:
- Potassium, calcium, phosphorus, magnesium, sodium
- Iron, zinc, copper
- Vitamins of group B, vitamins A, E, H, PP.
Vitamins B1 and B5 contained in this porridge help to overcome depression and prevent neurological diseases. Vitamin E nourishes the skin and hair, and vitamin A helps support the immune system. The use of this porridge helps to normalize cholesterol levels, cleanse the body of toxins.
6th place. Rice porridge
Rice porridge on water – a classic dietary dish included in medical and children's menus.
Calorie – 78 kcal per 100 g of ready-made porridge.
Contains:
- Starch (75%)
- B vitamins
- Potassium
- Phosphorus, iron, iodine (in small amounts).
Rice porridge is recommended for kidney and cardiovascular diseases, as this cereal contains almost no salt. Rice porridge does not overload the intestines, is easily digested and is ideal for young children and the elderly. Rice porridge is also recommended for hyperacidity, stomach ulcers and gastritis.
7th place. Millet porridge
Millet porridge contains essential amino acids that act as a building material for skin and muscle cells, as well as complex carbohydrates that help cleanse the body of toxins and toxins.
Calorie – 343 kcal per 100 g of ready-made porridge.
Contains:
- Magnesium, silicon, phosphorus, potassium.
- Vitamins A, PP, B5, B6, B1, B2.
60% of wheat porridge is carbohydrates, 3-4% is fat, 11% is protein. Since millet contains a large amount of potassium, this porridge will be useful for people with heart ailments. At the same time, millet porridge should not be consumed with low acidity and a tendency to constipation.
Healthy cereals will help improve your health, improve your appearance and always stay in great shape.
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