A byproduct of the milling industry, wheat bran comes from the husks of wheat grains. Wheat bran is packed with dietary fiber, protein, carbohydrates, omega fatty acids, vitamins and minerals. This nutritionally rich food can lower cholesterol, maintain heart health, improve digestion and intestinal health.
Dietary Fiber
Fiber is mostly commonly known for its ability to relieve constipation; however, fiber is also an important part of a healthy diet. Dietary fiber is the roughage that cannot be broken down or absorbed by the digestive system, so it plays a major role in regulating blood sugar levels, weight loss, decreasing the risk of heart diseases, maintaining the health of the digestive system and flushing toxins and waste out of the body. Wheat bran is an excellent source of fiber. One serving of wheat bran, about one cup, can contain the entire recommended daily intake of dietary fiber.
Protein
A whole-grain product, wheat bran is a reliable source of plant-based protein. Containing 9 g or 18 percent of the recommended daily intake of protein, eating wheat bran for breakfast can be a healthy way to start the day. Furthermore, because wheat bran contains 12 percent of the recommended daily intake of carbohydrates, the combination of protein and carbohydrates can help maintain a steady energy level throughout the morning.
Vitamins
Wheat bran is an excellent source of vitamins, especially the vitamin B-complex. Although it does not contain vitamin B-12, one serving of wheat bran contains 20 percent of the recommended daily intake of thiamin and riboflavin. It also provides 39 percent of the recommended daily intake of niacin and 38 percent of the recommended daily intake of vitamin B-6. The fiber in wheat bran also plays a role in keeping the bacteria in the gut that synthesizes many vitamins, including vitamin K, healthy.
Minerals
Wheat bran contains many of the essential minerals needed to maintain overall health. A good source of plant-based iron, one serving of wheat bran contains 34 percent of the daily recommended intake of iron. It also contains 89 percent of a diet's magnesium, 59 percent of a diet's phosphorus needs and 20 percent of the recommended amount of potassium. Wheat bran is also a good source for the trace minerals copper, zinc, selenium and manganese.
Unhealthy Nutrients
Although one serving of wheat bran contains only about 125 calories, it is still an excellent source of vitamins and minerals. This makes wheat bran an ideal addition to any weight loss diet. Furthermore, as well as being nutritionally dense and high in fiber, wheat bran does not contain a large amount of unhealthy nutrients. In fact, it tends to contain relatively low amounts of sugars, saturated fat, trans-fat, cholesterol and sodium. These unhealthy nutrients can cause total cholesterol levels and blood pressure to rise, increasing the risk of stroke and heart diseases.
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