Bulgur

Health BENEFITS of Bulgur:

High in Manganese

• helps the body absorb calcium
  
• important for strong bones and joints
  
• supports antioxidant enzymes that fight free radicals
  (see full list here)
  

High in Magnesium

• aids in muscle contraction and relaxation
• helps manufacture and repair the genetic material DNA and RNA
  
• supports healthy blood pressure
  (see full list here)
  

High in Iron

• necessary for producing hemoglobin in red blood cells
• helps store and transport oxygen throughout the body
  
• assists white blood cells in fighting bacteria
  (see full list here)
  

High in Vitamin B3 (Niacin)

• helps the body convert food into energy
  
• helps maintain healthy skin and mucus membranes
  
• supports the adrenals and helps regulate stress
  (see full list here)
  

High in Vitamin B6 (Pyridoxine)

• helps the body convert food into energy
  
• supports a healthy nervous system
  
• helps make oxygen-carrying red blood cells
  (see full list here)
  

Good Amounts of:

• Vitamin B9 (Folate)
• Vitamin B1 (Thiamine)
• Phosphorus
• Zinc
• Copper
• Vitamin B5 (Pantothenic Acid)
  

MACRONUTRIENT PERCENTAGE OF CALORIES
(1/2 cup cooked = approximately 76 calories)

MACRONUTRIENT BREAKDOWN

(grams per 1/2 cup, cooked)

FIBER & NATURAL SUGAR

(grams per 1/2 cup, cooked)

NET CARBS

(grams per 1/2 cup, cooked)

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.