Oats balance the nerves and lower cholesterol.
 fruits of the oat plant(‘Avena sativa'L.), an annual herbaceous plant of the botanical family Gramineae. This special fruit is a grain composed of a pericarp or bran and a seed or the grain itself.
  Synonyms: Rolled oats, Steelcut oats.
french: Avoine; Spanish:Avena.

 Traditional practice in some central European countries is to have those suffering from nervousness or insomnia sleep on a matress of oat hay. it is very possible that this custom is not without basis since oats contain an alkaloid that is sedating to the nervous system.

   properties and indications
Oats are the most nutrient-rich of any grain.they contain more than twice the fat as wheat, more protiens, and more carbohydrates.They are very rich in phosphorus, iron (4.72mg/100g, which surpasses meat with no more than 3mg/100g), and vitamins B1.
 The most abundant nutrient in oats is carbohydrates. Due to the particular structure of the oat grain, these carbohydrates are easily assmiliated and absorbed slowly. for this reason, oats provide energy for several hours. The following carbohydrates stand out on oat.

~starch and products of its decomposition: dextrin, maltose, and glucose. These are very easily assimilated substances that the body converts quickly into energy.
~ fructose: This is found in a small amount together with other carbohydrates. it has the peculiarity of not requiring insulin to penetrate the cells and be utilized by them. As a result, oats are highly recomended for diabetics.
~mucilage: This is a type of carbohydrate with a gelatinous consistency and a propensity to retain water. it constitutes a special type of soluble fiber. it lubricates and softens the interior of the digestive tract. this makes oats appropriate in cases of gastritis and colitis.
~vegetable fiber. this is found particular in the outer layer of the grain, and it remains in whole-grain flakes. it may also be eaten seprately in the form of oat bran. its primary component is beta-glucan, a soluble derivative of cellulose. it has a mild laxative effect. but above all, it lowers cholesterol levels since it absorbs and removes bile acid from the intestine, a raw material for the manufacture of cholesterol with the body.
   oat protiens are abundant(16.9%) and easily digested. they contain all of the essential amino acids, but not in optimal proportions. Oats are relatively poor in lysine and threonine, while they have an excess of methionine. on the other hand, legumes(chickpeas,lentils, or beans) are rich in lysine and threonine, but are deficient in methionine. Because of this, the combination of grains such as oats with legumes is very beneficial; the protiens of both types of foods complement each other to form a complete protien.
  The fats found in oats are also of great nutritional value. they are formed of:
~ fatty acids: unsaturated (80%) including linoleic acid, and saturated (20%) the predominance of unsaturated fatty acids has a regulating effect on the synthesis or cholesterol.
~ Avenasterol, a phytosterol, which is a vegetable substance similar to cholesterol and has the interesting effect of the interfering with the absorption ot true cholesterol in the intestine, reducing its level in the blood.
*tip* Oat flask boiled with milk and serverd with honey and pieces of apple or bannana makes an excellent breakfast for children,youth,athletes, and pregnant or lactating women. After this type of breakfast there is no need for a midmorning snack.*tip*

~ lecithin: oats contain a small amount of this phospholipid that is of great importance to nervous system function. lecithin also contributes to lowering blood cholesterol levels.
 even though oats are rich in fat, they should not be avoided by those wishing to reduce cholesterol; quite the contrary. Because of thier enormous nutritional value easy digestibity, oats constitutea staple food in the human diet. like bread. it can be eaten every day since it is well known that grains are the basis of human nutrition.

 *tip* Preparation and uses
1. Flakes: This is the best way to eat oats and take advantage of all its nutritive properties. They may be prepared boiled in milk or vegetable broth
2. “Porridge"(oatmeal): This may be prepared in the following manner; place four spoonful of oat flakes to soak. the following morning, boil 1/2 liter of water and add the soaked flakes.Cook for 15 minutes over low heat. Serve with honey. milk maybe added as well.
3. Flour or cream: Ueed for soup and baby foods.
4. “Muesli": Oat flakes are one of the basic ingridients in “muesli" is prepared with these ingredients together with fresh fruit, milk,and a little honey.
5. Oat water: this is prepared by placing two soupspoons of oat grain in one liter of water. this is boiled for five minutes then strained. the resulting liquid may be sweetened with honey. oat water can be used as a beverage throught the day.*tip*

 oats, because of thier therapeutic value, are particularly indicated in situations such as those described below.

• Nervous system complaints: oats provide the most important nutrients for the proper function of the neurons; glucose (released from starch), fatty acids, phosphorous,lecithin, and vitamin B1. all of these have an invigorating and stablizing effect, and improve mental performance. additionally, oats contain small amounts of the nontoxic alkaloid avenine, which has a mildly sedative effect on the nervous system
  Regular oats consumption in any form, including oat water, is indicated in the following situations: nervousness,fatigue or mental exhaustion, insomia, and depression. it is food that should be included in the diet ot students, particularly at exam time.
• Celiac disease: this disease is caused by intolerance to glidin, a protien found in the gluten of wheat and other grains. its symptoms are servere diarrhea and undernourishment. Oats contain very little gliadin and are well tolerated by those suffering disease. This has been shown in various scientific studies.
• Diabetes: In spite of thier high carbohydrate content, oats are very well tolerated by diabetics, particularly if there are eaten as whole grain flakes including the brain. This is due to their fructose content, and above all, to the BETA-GLUCAN found particularly in oat bran. Beta-glucan is a type of soluble vegetable fiber demonstrated to greatly improve tolerance by diabetics of glucose realesed from oat starch during digestion, according to a study by the United states Department of agriculture.
• Arteriosclerosis and hypertension: Regular consumption of oats, at least once a day in any form, provides very good results as a treatment and preventive for these disoders.
*tip* Oat water has a stabilizing and invigorating effect on the nervous system. it is highly recommended in cases of nervousness and arterial hypertension.*tip* 

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