Know wheat bran benefits to include it in your diet! - 24 Mantra Organic

Know wheat bran benefits to include it in your diet! - 24 Mantra Organic


Heres why you need to include wheat bran in your daily routine

Organic Lifestyle

Wheat bran, obtained during wheat processing, is rich in different vitamins and minerals. Most of the people are not aware of its benefits, especially the organic kind, and they just get rid of the outer layer after the wheat is obtained. But these days, they is a huge demand owing to various wheat bran benefits.

This article will throw light on wheat bran health benefits, its uses and nutrition facts. Have a look!

  • Powerhouse of fibre – If you are looking for an excellent source which will give you lots of insoluble fibre, opt for wheat bran. Be it food digestion or nutrients absorption, wheat bran helps in both by boosting the good bacteria present in the digestive tract.
  • Alleviating constipation with wheat bran – There is no better remedy for constipation than wheat bran. Consuming 1-2 tablespoons of it daily before dinner will resolve your problem to a large extent. Do not forget to drink lots of water at the time of wheat bran consumption.
  • Keeps you full for a long time – One of the essential wheat bran health benefits is that its consumption keeps you full for a long period which in turn reduces your craving to eat more. This leads to loss of weight in the long run. So, for a boost of energy to go through the day, you can have wheat bran in everything, be it your breakfast pancake or oatmeal or your tasty muffins.
  • Get lots of protein from wheat bran – Are you a vegan? Or a vegetarian? In both cases, you need a lot of protein, and that can be fulfilled by wheat bran. It has each and every vital amino acid.
  • Reduce cholesterol with wheat bran benefits – The high amount of niacin present in the wheat bran reduces the level of cholesterol which in turn reduces the danger of cardiovascular disease.
  • Wheat bran controls blood pressure – Wheat bran has a high amount of potassium which is effective in controlling the blood pressure.
  • Wheat bran is rich in magnesium – Magnesium is very useful for keeping the function of heart and nerve normal. It makes both the muscles as well as bones strong and boosts your immunity too. And the good news is you can get half of your daily requirement of magnesium from a cup of wheat bran.

Wheat Bran Health benefits – Daily Dosage

Wheat bran does not have any side effects. The first time users might have some flatulence or vomiting tendency; other than that, it is safe to take. However, the quantity of wheat bran consumption varies. According to the Institute of Medicine, the daily dose of wheat bran should be like this:

Person Age Quantity
Children 1-3 years 19 gm
Children 4-8 Years 25 gm
Boys 9-13 years 31 gm
Boys 14-18 years 38 gm
Girls 9-18 26 gm
men 19- 50 years 38 gm
Men Above 51 years 30 gm
Women 19-50 years 25 gm
Women Above 51 Years 21 gm
Pregnant women Any age 28 gm

Wheat Bran Benefits – Nutritional Facts

Wheat bran contains lots of nutrients. Users will get the following nutrients from 29 gm or a half cup of wheat bran.

Energy 63 cal
Fat 1.3 gm
Saturated fat 0.2 gm
Protein 4.5 gm
Carbohydrates 18.5 gm
Dietary fibre 12.5 gm
Niacin 4 mg
Thiamine 0.15 mg
Potassium 343 mg
Vitamin B6 0.4 mg
Riboflavin 0.15 mg

Wheat Bran Benefits and Uses 

Wheat bran can be used in different ways. Besides consuming it as it is with water, you can prepare different recipes with it. Wheat bran bread, wheat bran granola, wheat bran muffins, wheat bran roti and wheat bran muffins are the most favourite.

  • Making wheat bran granola is very easy. You need one tablespoon each of wheat bran and chopped almond, four tablespoons of oatmeal, two tablespoon raisins and 200 ml of milk. If you have lactose intolerance, you can opt for almond milk or soy milk. Mix all the ingredients in a large bowl and keep it aside for the whole night. Next morning, cut long strips of granola bars from the mixture.
  • Replacing your regular bread with wheat bran bread helps you get more wheat bran benefits. All you need is wheat flour, vegetable oil, yeast, wheat bran, salt, pumpkin seeds and flax seeds, and some chopped hazelnuts or walnuts. Mix all the ingredients and knead the dough by adding some water. Allow the dough to rest for an hour before baking it at 200-degree centigrade in the oven.

Final Thought

So, these are the benefits and uses of wheat bran that you should know. All these wheat bran benefits can bring about a healthy difference when added to your daily diet. Here, keep in mind that when buying wheat bran, always opt for the organic variety as they are cultivated naturally without using any harmful chemical or pesticides. Thus, you will always get the best quality and environment-friendly product.

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