Wheat has been an important crop for centuries. Archaeological findings indicate that wheat crops were grown in the Nile Valley around 5,000 B.C., but the first wheat crops didn't appear in the United States until 1602. In the form of whole wheat, it provides great nutrition, as well as dietary fiber.
Definition
The whole kernel of wheat consists of three primary parts: the endosperm, germ and bran. The wheat bran is the outer shell, which has the responsibility of protecting the seed. When wheat is processed to become flour, the bran is discarded, even though it is a good source of fiber, vitamins and minerals.
Nutrition
One-half cup of wheat bran only has 60 calories and provides 9 percent of the recommended daily value of protein. It's a good source of vitamins, providing 18 to 19 percent of the daily value (DV) of vitamin B6 and niacin, 10 percent DV of riboflavin and thiamine, and 6 percent of folate and pantothenic acid. Wheat bran also supplies smaller amounts of vitamins E and K (1 to 2 percent DV).Wheat bran is a rich source of minerals, including manganese (161 percent DV), magnesium (43 percent DV), selenium (31 percent DV), phosphorus (28 percent DV), iron (16 percent DV), zinc and copper (14 percent DV). You'll also receive 9 percent of the daily value of potassium and 2 percent of calcium.
Dietary Fiber
In addition to its nutritional value, wheat bran is an important source of dietary fiber, with a half-cup providing a significant 48 percent of the recommended daily value of fiber. Wheat bran helps you feel full by adding bulk, aids digestion by promoting movement through your system, and prevents constipation.
Phytosterols
Phytosterols are compounds found in some plants that are similar to cholesterol; however, they actually inhibit the absorption of cholesterol. A study published in the August 2003 issue of Mayo Clinic Proceedings concluded that 2 grams a day of plant sterols reduced bad cholesterol (LDL) by 10 percent. They also found that adding phytosterols to cholesterol-lowering medication was more effective than doubling the dose of medication. While the wheat germ is a better source (0.2 grams per ½ cup), wheat bran is included in the top 10 food sources with 0.06 grams of phytosterols.
Considerations
Wheat bran is often added to foods, especially bran cereals, but the next best sources are whole wheat products. When wheat grains are processed to become white flour, the most nutrient-rich parts -- the bran and germ -- are removed. According to nutrition experts at the George Mateljan Foundation, this process results in the loss of more than half of vitamins B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron and fiber. This loss of nutrition is the reason why laws were passed in 1941 requiring processed wheat flour to be enriched with vitamins and minerals. The key is to select food products that contain 100 percent whole wheat, as this means the bran is still there.
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