Often an ingredient in fortified boxed cereals, rice bran can also be consumed raw or boiled into a hot cereal. This hearty food is full of fiber, minerals and vitamins. Eaten regularly, rice bran helps flush out toxins and lower blood cholesterol levels.
Definition
When white rice is made, the outer shell of the grain is extracted and set aside. This thin, brown outer layer of the rice is, by its very definition, a whole grain food. The term rice bran may also be used when referring to whole grain rice, which has not been refined and the bran portion is left intact. Rice bran oil is another byproduct of processing and carries many of the same health benefits as found in its solid form.
Mineral Content
The high mineral content of rice bran adds to its healthy nutritional value. What is most noticeable is its high natural content of manganese. One serving of rice bran contains 838 percent of the daily value of manganese and 230 percent of the daily recommended amount of magnesium. There are 1,979 mgs of phosphorous and 1,753 mgs of potassium in one serving of rice bran. Those with an iron deficiency may benefit from rice bran as it has 122 percent of the daily recommended amount of iron, containing 21.9 mgs.
Fiber
According to the Bran Facts website, rice bran may help those who have regularity issues due to its high content of natural fiber. Fiber from rice bran helps promote detoxification as it absorbs toxins in the digestive tract. At 25 grams of fiber per serving, rice bran provides 99 percent of the daily recommended amount.
Antioxidant Content
Rice bran contains two valuable antioxidants that are beneficial to the body: a vitamin E compound known as gamma-tocotrienol and lipid soluble gamma-oryzanol work together in the body to reduce LDL cholesterol levels and lower the risk of heart disease. Dr. Zhimin Xu, of the Department of Food Science at Louisiana University, specifically recommends consuming rice bran by eating black rice as he and his colleagues believe it contains more antioxidants than any other form of rice bran available.
Other Nutrients
Rich in B vitamins, rice bran is high in thiamin, niacin and vitamin B-6. Containing 29 percent of the daily recommended amount of vitamin E, rice bran also contains folate, riboflavin and vitamin K. Rice bran is also a good source of protein with 16 grams per serving; however, with 25 grams of fat, 373 calories and 59 grams of carbs, rice bran is not necessarily a diet food.
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