The health benefits of brown rice include better functioning of the cardiovascular system, digestive system, brain and nervous system.
Brown rice is a powerful source of antioxidants that provide relief from a number of ailments, hypertension, unhealthy cholesterol levels, stress, mental depression and skin diseases.
Brown rice is unrefined, unpolished, whole grain, which is processed only by removing the surrounding husk. Rice retains its nutritious bran and germ layer.
Why eat brown rice?
Most of us are aware that brown rice is better and more nutritious than white rice. Unlike white rice, brown rice does not go through a milling and polishing process and therefore retains all its healthy ingredients. The milling process removes most of the nutritional value.
Germinated brown rice
Sprouted brown rice is another popular form of brown rice with extra-nutritional value. The high nutritional content is due to the presence of gamma-aminobutyric acid (GABA).
The germinated form is obtained by soaking and germinating brown rice in water. This method is considered the best way to get the maximum amount of GABA, proteins and good enzymes.
The germination process leads to a significant increase in the basic components, ferulic acid, lysine, magnesium, potassium, vitamin E, niacin, vitamin B6, thiamine and fiber. These released nutrients are better absorbed during digestion and prevent intestinal irritation, inflammation and allergies.
Nutritional values of brown rice
Brown rice is naturally rich in essential minerals (manganese, iron, zinc, phosphorus, calcium, selenium, magnesium and potassium). It also contains vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folic acid (B9), vitamin E (α-tocopherol) and vitamin K. It is also a source of protein, fiber and vital fatty acids. health-promoting acids.
Brown rice and its effects on health:
- has antidepressant effects
- helps maintain healthy bones
- supports a stronger immune system
- is beneficial for diabetics and hyperglycemic individuals (low glycemic index)
- helps reduce insulin growth and helps stabilize blood sugar levels in the body (phytic acid, fiber and essential polyphenols)
- It is rich in powerful antioxidants that extend protection against damage caused by oxygen free radicals
- a source of an antioxidant enzyme called superoxide dismutase, which protects cells from oxidative damage in energy production
- helps prevent various diseases caused by oxidation, such as coronary heart disease
- regulates weight in people fighting obesity (manganese, which helps synthesize body fats)
- helps increase HDL cholesterol levels in obese individuals
- helps prevent neurodegenerative complications such as Alzheimer’s disease
- it is also beneficial for other brain disorders , such as dementia and amnesia
- benefits for the mental health of mothers during lactation
- increases the body’s ability to withstand stress and improves the overall immune defense
- helps regulate bowel function and maintain a feeling of satiety
- benefits for a healthy heart (reduces the risk of heart disorders, high hypertension and vascular disease
- helps in lipid and glucose metabolism
- useful in preventing various types of cancer (colon cancer, breast cancer and leukemia) – a source of antioxidants and fiber
- removes toxins from the body using fiber
- promotes the smooth functioning of the brain and nervous system (B vitamins and manganese)
- has antidepressant properties and helps fight anxiety disorders
- useful in treating insomnia
- helps strengthen the body’s immune system
- prevents bone demineralization and maintains healthy bones (magnesium, calcium) – arthritis and osteoporosis
- gluten free, suitable for celiacs.
Brown rice is a super nutritious grain that is loaded with a high content of healthy ingredients. It has beneficial effects on most organs, including a healthy heart, digestion, brain, bones, muscles, cholesterol and blood pressure.
Brown rice is also beneficial for the treatment of skin diseases such as psoriasis, promotes healthy skin and restores hair loss. Brown rice has anti-aging effects that are attributed to the presence of ferulic acid, an antioxidant that helps prevent skin aging. Brown rice is rich in folic acid, which is extremely important during pregnancy for the healthy development of the fetus.
Storage: raw brown rice can be stored for up to six months in an airtight container at room temperature or for 12 months in a refrigerator.
Rice preparation: cooking takes longer and requires more water, thanks to the outer coating of fiber. You can use two and a half to three cups of water for one cup of rice. Soaking brown rice shortens cooking time. Soaked brown rice for about 8 hours will cook for about 35-40 minutes.
Warning: improperly stored cooked rice triggers the growth of Bacillus cereus bacteria, which can cause food poisoning regardless of whether it is reheated.