25 Benefits of Brown Rice (Oryza rufipogon) for Body Health
Brown rice or Oryza rufipogon in Latin is included in the gluten-free whole grain group, so it is safe for consumption by people with celiac disease or people who have gluten allergies.
In every 100 grams of brown rice there are nutrients, as follows:
- Water: 64 grams
- Energy: 149 cal
- Protein: 2.8 grams
- Fat: 0.4 gram
- Carbohydrates: 32.5 grams
- Fiber: 0.3 gram
- Calcium: 6 mg
- Phosphorus: 63 mg
- Iron: 0.8 mg
- Sodium: 5 mg
- Potassium: 91.4 mg
- Magnesium: 43 mg
- Zinc: 0.9 mg
- Copper: 0.20 microgram
- Vitamin B3: 1.6 mg
- Vitamin B1: 0.06 mg
- Flavonoid antioxidants
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| 25 Benefits of Brown Rice (Oryza rufipogon) for Body Health |
Benefits of Brown Rice for Health
Some of the health benefits of brown rice, which we have summarized from various sources, include:
1. Control your weight
Brown rice contains fiber, protein, and complex carbohydrates that are higher than white rice, some research shows that people who eat brown rice regularly will have a more controlled weight. This effect makes brown rice good for consumption to prevent obesity.
2. Reducing the risk of cardiovascular disease
Besides containing high fiber, brown rice also contains antioxidants, potassium, magnesium, and lignans.
The content of brown rice is proven to prevent the buildup of cholesterol or bad fats in the blood, control blood pressure, and prevent blockages in blood vessels (atherosclerosis). These effects make brown rice good for consumption to reduce the risk of cardiovascular disease.
3. Control blood sugar levels
Brown rice has a low glycemic index content, so brown rice can be used to reduce the risk of type 2 diabetes.
4. Smooth digestion
Brown rice is high in fiber and complex carbohydrates. This content can maintain good bacteria in the intestines and facilitate digestion. Brown rice is even good for consumption to prevent or treat constipation.
5. Reduces the risk of cancer
Brown rice contains many antioxidants, such as phenolic acids and flavonoids. Antioxidants are substances that can prevent damage to body cells due to free radicals. This makes brown rice useful for reducing the risk of cancer, such as colon cancer.
6. Reduces Stress in Breastfeeding Women
An investigative study in the European Journal of Nutrition has shown that eating brown rice can show positive outcomes in breastfeeding women with respect to a reduction in mood disorders, depression, and fatigue.
7. Controls Cholesterol Levels
Another benefit of brown rice is that it can maintain healthy cholesterol levels due to the presence of natural oils.
A study revealed that brown rice has hypocholesterolemic qualities, so it is able to regulate cholesterol catabolism.
Brown rice also contains beneficial nutrients that help metabolize fat and glucose.
8. Improves Heart Health
The benefits of brown rice for heart health are obtained because it is rich in selenium, where selenium is beneficial for heart health.
Consumption of whole grains such as brown rice helps reduce clogged arteries due to plaque buildup.
9. Lowers High Blood Pressure
In a study showed that the tissue around brown rice grains contains components that act against the endocrine protein angiotensin II, and play a role in lowering high blood pressure and atherosclerosis.
10. Prevents Cancer
Anthocyanin substances contain natural antioxidants in brown rice that can ward off free radicals. So that it can act as a food source that prevents cancer and inhibits the formation of tumor cells.
11. Improves Nervous System Function
Brown rice is beneficial for the smooth functioning of the brain and nervous system.
Brown rice apparently can help speed up metabolism in the brain due to the presence of B vitamins and important minerals such as manganese and magnesium.
This essential mineral balances calcium activity in the body and helps regulate nerve and muscle tone.
12. Boost Immunity
Brown rice contains many important vitamins, minerals and phenolic components that help boost the immune system. Brown rice contains zinc, as quoted from the National Institutes of Health, zinc is a nutrient that is able to fight bacteria and viruses in the body.
13. Accelerate wound healing
Brown rice contains Zinc which can also help accelerate wound healing and strengthen the sense of smell and taste.
14. Improves Bone Health
Brown rice is rich in magnesium which is beneficial for the maintenance of healthy bones. For adults, brown rice can prevent bone demineralization and is beneficial for medical conditions such as arthritis and osteoporosis.
15. Relieves Insomnia
Brown rice is beneficial for insomniacs because it contains a natural source of the sleep hormone melatonin.
This hormone is able to improve sleep quality by relaxing nerves and increasing sleep cycles.
16. Smooth Digestion
The high fiber content in brown rice can help smooth digestion and make the body full quickly.
17. Promotes Blood Circulation
The iron content in brown rice can help carry oxygen in blood cells thereby optimizing the function of blood circulation in the body.
18. Retaining and Controlling Appetite
Brown rice has complex carbohydrates. These types of carbohydrates take longer to be digested by the body.
Consuming complex carbohydrates such as brown rice can make us feel full for hours.
19. Useful Keep away from Asthma
The magnesium content in brown rice can help to keep us away from asthma.
20. Maintain healthy skin
The antioxidant content in brown rice can help maintain healthy skin.
21. Prevent neurodegenerative diseases
The content of gamma-aminobutyric acid (GABA) in brown rice has a neuroprotective effect against neurodegenerative diseases such as Alzheimer's disease and Parkinson's disease.
22. Gluten Free
Gluten is a protein found in grains such as wheat, barley and rye. Brown rice is a healthy and perfect food for people who are sensitive to gluten. Because people with celiac disease cannot eat foods that contain gluten.
23. Ward off Free Radicals
Brown rice contains iron or manganese which is good. so that it plays an important role in producing energy for the body, besides that the antioxidant content in brown rice can also protect the body from free radicals.
24. Helps Formation of Red Blood Cells
Brown rice contains vitamin B6. Vitamin B6 is needed to help balance the development of serotonin, red blood cells help the formation of DNA cells.
25. Lowers the Risk of Obesity
Brown rice is completely fat-free, so it can reduce the risk of obesity.
Hopefully helpful, and thank you.