How bran benefits your health?
Many people may not know much about bran although they have had it many times. Bran is the outer layer of cereal grains, such as wheat, rice, or corn. It is removed during the refining process to make white flour, white rice, and cornmeal. Being removed does not mean it is a waste. Bran is actually a good source of dietary fiber, vitamins, and minerals, and is often added back to processed grains to increase their nutritional value. It is also used as a food ingredient and dietary supplement. Bran contains important nutrients such as vitamin B, magnesium, zinc, and phytochemicals, which are beneficial for health. Incorporating various types of bran into your diet is a good way to stay healthy. This article will give you some ideas on the nutrient composition and health benefits of bran, as well as where you can get it from.
Nutrient compositionThe importance of bran is to a great extent the result of the ample nutrients it contains, which can include:
Bran is rich in many types of fiber. The main fibers in bran are insoluble. Insoluble fibers are not digested but are beneficial for digestive health. They help to add bulk to stools and keep them regular. They also help to keep the digestive tract healthy by removing waste and toxins. As a good source of dietary fiber, bran can provide about 8 grams per 1/4 cup. This is about one-third of the recommended daily fiber intake for adults.
Vitamins and Minerals
Bran is a good source of essential vitamins and minerals. It is especially high in thiamin, riboflavin, niacin, zinc, iron, and magnesium. It also contains small amounts of calcium, phosphorus, and potassium. Some of these vitamins and minerals are rarely contained in other food and fruits, which is what makes bran an irreplaceable source of nutrients and minerals.
Bran is also a rich source of antioxidants, which helps prevent aging and improve your overall health condition. Antioxidants in bran include polyphenols, flavonoids, and phytochemicals. These compounds help protect the body from damage caused by free radicals and also help to reduce inflammation.
With all the nutrients discussed above, bran can improve your health condition in the following aspects:
Bran is beneficial for digestive health due to its high fiber and antioxidant content. It helps to promote regularity and reduce constipation. It can also help to lower cholesterol levels and reduce the risk of colon cancer.
Minerals in bran can help to reduce cholesterol levels, which can improve heart health. It can also reduce the risk of stroke and other heart-related conditions.
This is probably the most well-known benefit of bran. Most people having bran in their diet are aiming for weight control. Bran can help with weight management as a result of its high fiber and low carbohydrate content. Fiber helps to keep you feeling full for longer, which can reduce the amount of food you eat. It can also help to reduce cravings and control blood sugar levels.
As a great source of essential vitamins and minerals, bran can help to boost immune function and reduce inflammation and risk of disease.
How to incorporate bran into your diet
Bran is a versatile food that can be added to many dishes. It can be eaten as a snack, added to cereals or baked goods, or used as a replacement for flour in recipes. It is also a healthy addition to smoothies and other drinks. Here are some ideas on how to eat bran:
1. Cooked Cereal: Add bran flakes to your morning cereal or oatmeal. Cook bran cereal with boiling water or milk, then add dried fruit, nuts, and honey for a wholesome breakfast.
2. Muffins: Make your own homemade bran muffins. Add it to your favorite muffin recipe to increase the fiber content.
3. Smoothies: Add bran to smoothies for a nutrition boost. Blend bran with yogurt, frozen fruit, and honey for a nutritious smoothie.
4. Salads: Sprinkle bran flakes over salads for a crunchy texture.
5. Soups: Stir cooked bran into soups or stews for added texture and nutrition.
6. Baked Goods: Bake some bran crackers to snack on. Or add bran to cookie, cake, and bread recipes for an extra boost of fiber.
7. Granola: Mix bran flakes with nuts and dried fruit for a delicious homemade granola.
8. Trail Mix: Combine bran flakes with dried fruit, nuts, and chocolate chips for a tasty snack.
9. Make substitutions: Substitute some or all of the white flour in your favorite recipes with oat bran. Or use bran instead of breadcrumbs in meatloaf or other recipes.
In summary, it is a good idea to add gran into your diet for maintaining good health considering all the benefits it brings to you. Don’t wait till your doctor suggests you eat it for any health problems that have already taken place. But it is advisable to confirm with your doctor for any possible allergies.