Oats

Benefits

Drawbacks

• excellent source of soluble fiber
• source of calcium, iron, manganese, folacin, vitamin E, thiamin, niacin, riboflavin, and other B vitamins

• nothing significant

Oils

Benefits

Drawbacks

• provide essential fatty acids and needed for hormonal production
• make possible the absorption of fat-soluble vitamins
• improve texture and flavor of food

• high in calories
• saturated types may raise blood cholesterol levels

Olives

  Benefits

  Drawbacks

• high in monounsaturated fats, which benefit blood cholesterol levels

• some are high in sodium

Onions

Benefits

Drawbacks

• green tops are good source of vitamin C and beta carotene
• may lower elevated blood cholesterol
• reduce the ability of the blood to clot
• may help lower blood pressure
• mild antibacterial effect may help prevent superficial infections
• sulfur compounds block carcinogens

• low in most nutrients
• can cause bloating and gassiness
• raw onions produce unpleasant breath and skin odors

Oranges

Benefits

Drawbacks

• excellent source of vitamin C
• Good source of folate, thiamine, and potassium

• may produce allergic reaction in some people