There are several different types of rice and in term of health benefits, not all are created equal. Brown rice is considered as the one of the healthiest and nutritious rice which is rich in proteins, minerals like calcium, magnesium and vitamin B Complex. They are known for their high fiber content, which not only benefits in reducing high cholesterol levels but also helps in reducing risk of various heart diseases. It is excellent grain choice for people with diabetes and heart disease. Here are top 10 health benefits of Brown Rice.
Promotes Heart Health
Brown rice is good for our heart as it has high content of magnesium and fiber. According to several studies, magnesium is an important mineral which is involved in regulating blood pressure and sodium level in our body and fiber reduces risk of cardiovascular disease. Adding brown rice into your diet instead of white rice will help in maintaining healthy carotid arteries as well as healthy blood pressure level.
According to study conducted by American Heart Journal, “post-menopausal women who are at higher risk of cardiovascular disease can benefit from adding whole grains, including brown rice into their diet. It slows down the progression of plaque built up in blood vessels and narrowing of arteries”. Spices for goof for your heart.
Reduces Cholesterol Levels
Several studies have shown a link between brown rice and lowering cholesterol levels. According to study published in American Journal of Clinical Nutrition, brown rice’s fiber content helps in reducing the bad cholesterol or LDL.
Fiber aids in digestion by using bile acids (these are made partly with cholesterol), and helps the liver in pulling cholesterol from the blood to create more bile acid, which in turn reduces amount of bad cholesterol. Natural remedies for reducing cholesterol levels.
Fight off free radicals
Whole grains like brown rice have high content of anti-oxidants, which are known for their anti-inflammatory properties and can help with arthritis and asthma. Several studies have shown that brown rice due to its anti-inflammatory property, can help in reducing inflammation by protecting against the damage caused by free radicals. Brown rice exhibits superior radical scavenging activity and aids in preventing various diseases caused by free radicals. Top 10 Foods to fight off free radicals.
Aids in Digestion
Brown rice contains high amount of manganese which helps in digesting fat. Fiber content of brown rice also provides digestive benefits by keeping the bowel movements regular and healthy and reducing constipation. According to Mayo Clinic, brown rice is one of the high-fiber foods. Natural remedies for constipation.
Helps in Diabetes Management
Brown rice is healthy for people with diabetes as it helps in blood sugar management. Eating whole grains, such as brown rice, can help in reducing risk of Type 2 diabetes. According to study published in International Journal of Food Sciences and Nutrition, the blood glucose levels of healthy and diabetic people were compared based on their brown rice or white rice intake. It was found that brown rice reduce blood glucose levels and fasting insulin level. Top 10 fruits for Diabetics.
Helps in Weight Management
People who want to shed weight in a healthy way should opt for brown rice than white rice. Due to their high fiber content, brown rice has positive effects on the body with respect to reduction in body mass index and body fat. According to American Journal of Clinical Nutrition, “weight gain was inversely associated with the intake of high –fiber and whole grains food such as brown rice and directly related to intake of refined-grain foods”.
Adding brown rice into your diet can help in losing weight, lowering in your bad cholesterol level and increasing good cholesterol levels.
Promotes healthy nervous system
Brown rice can be beneficial for the healthy functioning of our brain and nervous system. It can helps in enhancing the metabolism in the brain due to its high vitamin B content and mineral like manganese and magnesium.
Magnesium help in regulating nerves and muscle tone by balancing the activity of calcium in our body and preventing sudden surge in calcium into the nerve cells. This , in turn, keeps nerves and muscles relaxed.
Beneficial for lactating mothers
Brown rice is beneficial for the mental health of the lactating mothers. It has positive results in the nursing women with respect to reduction in mood disturbances, depression and fatigue.
Studies have shown that consumption of brown rice during lactation can enhance body’s ability to resist stress and improves functioning of immune system.
Perfect Baby Food
Whole grains such as brown rice are good for growing babies. Brown rice cereal or brown rice itself can be a perfect baby’s first food due to its high nutritional and fiber content. Opt for brown rice cereal rather than refined white rice cereal products for babies and toddlers as they require high nutrient rich diet to help maintain a healthy and rapid growth cycle. Brown rice recipes for babies.
Studies have shown that brown rice contain anti-depressant properties and can help in combating anxiety related disorders. They contain essential amino acids that function as inhibitory neurotransmitters and facilitate reduction in the allowance of messages associated with anxiety, depression and stress. It helps in keeping mind calm and relaxed. Top 5 foods for beating off Depression.
Note: Consume moderate amount of brown rice as over consumption can affect your health.