Brown rice or alias brown ricen has many benefits because it is produced by removing the shell from the rice kernel, so it contains more nutrients than white rice.
Provides a significant amount of protein and fiber. It is an excellent source of manganese, magnesium, calcium, phosphorus, potassium, selenium, zinc and iron. Also, brown riceThere are important vitamins B1, B2, B3, B6, K and E vitamins.
What is Brown Rice?
Scientific Name “Oryza sativa " is unrefined white rice formu brown rice known as. This variety is achieved by removing only the outer casing of the rice kernel and preserving the nutrient-filled bran layer.
Brown ricemagnesium, calcium, potassium, manganeseIt is rich in vital minerals such as phosphorus, zinc, iron and selenium.
In addition, vitamin B1 called thiamine, vitamin B2 called riboflavin, niacin It contains essential vitamins such as vitamin B3, vitamin B6, vitamin E and vitamin K.
Brown rice It is an excellent source of protein and contains a rich amount of fiber. In addition, it provides important fatty acids that are vital for maintaining health.
Nutritional Value of Brown Rice
One cup brown riceThe n nutrient content is:
Calories: 216
Carbs: 44 grams
Fiber: 3,5 grams
Fat: 1,8 grams
Protein: 5 grams
Thiamine (B1): 12% of the RDA.
Niacin (B3): 15% of the RDA.
Pyridoxine (B6): 14% of the RDI.
Pantothenic acid (B5): 6% of the RDI.
Iron: 5% of the RDI
Magnesium: 21% of the RDI
Phosphorus: 16% of the RDI
Zinc: 8% of the RDI
Copper: 10% of the RDI
Manganese: 88% of the RDI
Selenium: 27% of the RDI
This whole grain is also a good source of folate, riboflavin (B2), potassium, and calcium.
In addition, brown rice It is extremely high in manganese. This little known mineral is vital for many important processes in the body such as bone development, wound healing, muscle contractile metabolism, nerve function, and blood sugar regulation.
Manganese deficiency has been associated with an increased risk of developing metabolic syndrome, bone demineralization, growth disturbance, and reduced fertility risk.
Just one cup of rice meets almost all of the daily need for this important nutrient.
Brown riceIn addition to being an excellent source of vitamins and minerals, it also provides powerful plant compounds.
For example, it contains phenols and flavonoids, a class of antioxidants that help protect the body from oxidative stress.
Oxidative stressis associated with a range of health conditions such as heart disease, certain types of cancer, and premature aging.
Brown riceThe antioxidants in the body help prevent cell damage caused by unstable molecules called free radicals and reduce inflammation in the body.
What Are the Benefits of Brown Rice?
Controls cholesterol levels
Brown ricecontains naturally occurring fats that help maintain healthy cholesterol levels in the body.
Germinated brown rice extractIts use may also prevent the increase in triglyceride content in the liver due to high alcohol intake.
Protects from free radical damage
Brown riceThe presence of powerful antioxidants protects the body from free radical damage.
It contains superoxide dismutase, an essential antioxidant enzyme that protects our cells from oxidation damage, especially during energy production.
Prevents heart disease
Cardiovascular diseases are one of the leading causes of death worldwide. Artery occlusion due to plaque buildup, regular brown rice It can be reduced with consumption. This incredible grain is rich selenium Helps keep the heart healthy with its content.
Brown rice Its low glycemic index helps balance blood sugar levels by reducing insulin release in the body. A study, regular brown rice It revealed that diabetes progression can be reduced by up to 60% with its consumption.
Does brown rice weaken?
Brown riceThe manganese helps synthesize excess fat in the body. It also enhances the function of the antioxidant enzyme glutathione peroxidase. It also helps increase HDL cholesterol levels to combat obesity.
Prevents cancer
Brown riceIt is helpful in the fight against various cancers such as breast cancer, colon cancer, and leukemia.
Brown riceThe fiber and the presence of powerful antioxidants make it an excellent weapon against cancer. The fiber here attaches to dangerous cancer-causing toxins.
Brown rice It also contains important phenols such as ferulic acid, tricin, and caffeic acid, which help in restricting the uncontrolled growth of breast and colon cancer cells. Researchers have also confirmed this rice variety's antitumor properties.
Prevents neuro-degenerative complications
Brown riceespecially in germinated form, Alzheimer's disease It is rich in gamma-aminobutyric acid, which helps prevent neurodegenerative disorder. Germinated brown riceThe key ingredients found in this help inhibit the harmful enzyme known as protylendopetidase.
Helps prevent insomnia
This cereal has soothing properties that help you sleep peacefully like a baby.
Brown ricewhich is the sleep hormone found in melatoninhelps to improve sleep quality. It relaxes the nerves, which strengthens the sleep cycle.
Prevents gallstones
Gallstones are caused by excessive amounts of bile acid. Brown riceThe insoluble fiber in the intestine increases food movement by decreasing the level of bile acids secreted from the intestine and decreases the chance of gallstone formation.
Protects bone health
Brown rice, Vitamin D and it is rich in magnesium, which is considered a vital nutrient required to keep bones healthy, along with calcium. It is useful in the prevention and treatment of osteoporosis and other bone disorders.
Good for the nervous system
Brown ricehelps keep the nervous system and brain functioning properly.
The metabolism of the brain is accelerated with the help of essential minerals such as manganese and B vitamins found in this rice variety. In addition, magnesium helps regulate muscles and nerves. It controls the sudden release of calcium in nerve cells and prevents the sudden activation of the nerve. This relaxes the muscles and nerves and prevents excessive contraction.
Brown ricehelps prevent various brain-related diseases Vitamin E is rich in terms.
Improves asthma
For those with childhood asthma to end this condition brown rice they must use.
Studies, with fish brown rice such as whole grain consumption has been shown to reduce asthma and wheezing symptoms by 50%.
Keeps immunity strong
Brown riceIt is full of essential minerals, vitamins and important phenolic compounds that help boost the body's immune system. It also helps speed up recovery from illness, nourishes the body to better fight infections.
It is useful for women who are breastfeeding
Germinated brown rice or sprouted brown riceis useful for nursing mothers.
Research on women who are breastfeeding fatigueconfirmed positive results in reducing depression and mood disorders.
Has anti-depression properties
Sprouted brown riceContains anti-depressant properties and helps combat mental disorders.
A study, brown riceyou, depressiondemonstrated the presence of essential amino acids such as glycerin, GABA, and glutamine, which work to reduce anxiety and stress.
Helps the bowel function
Brown riceThe presence of insoluble fiber in the food helps digestion and aids proper excretion. Water is drawn into the intestine due to the presence of fiber, which adds more fluid to bowel movements, preventing constipation.
Brown ricelow glycemic index It is the best option for those suffering from candida yeast infections.
In this case, sugary and starchy foods should not be in the diet, as they increase the risk of inflammation. Brown rice The high fiber content helps the digestive system to heal candida overgrowth.
It is an important food for children
Easily digestible and rich in fiber brown riceis one of the best foods for kids. It is rich in a number of nutrients such as calcium, manganese, selenium and others that help the child grow.
Benefits of Brown Rice to Skin
Provides blemish-free skin
Brown riceIts rich fiber content and other essential minerals work to make the skin blemish-free. Also, the proteins found in this cereal are known to work as a powerful exfoliant. They stimulate cell growth and promote blood flow to the skin, giving it a vibrant and radiant appearance.
Try this recipe made with brown rice for blemish-free skin;
Materials
1/2 cup brown rice
1 water glass of water
1 bowl
Clean cotton balls
How is it done?
- Put the rice in a clean bowl and wet it with water. Wait about 15 minutes until the nutrients seep into the water.
- Strain the mixture, save the water and use the rice for cooking.
- Dip a clean cotton ball in the liquid and clean your face and neck with it. Gently massage for a few minutes.
Wait about 10 minutes until the mixture dries completely. Wash it with normal water and dry it.
- Repeat this process every day to get a radiant glow.
This method will work as an efficient toner helping to minimize all visible blemishes.
Prevents premature aging
Full of proteins brown ricerepairs damaged skin, protects it from wrinkles, sagging skin and fine lines.
Fluctuating blood sugar levels can lead to stress, one of the leading causes of aging. Brown riceThe complex carbohydrates contained in it can help regulate blood sugar levels and prevent premature aging.
Maintains skin elasticity
Brown riceThe selenium contained in it helps maintain the elasticity of the skin and reduce skin inflammation. The description of the face mask that can be applied for this is as follows:
Materials
2 tablespoons brown rice
1 tablespoons of plain yogurt
How is it done?
- To make this face mask, first brown rice grind until very fine.
Mix one tablespoon of plain yogurt with half a tablespoon of ground rice. Apply this mixture on your freshly washed face.
- After waiting for about 10 minutes, rinse with warm water.
Repeat this process twice a week for best results.
It is effective in treating acne
Brown riceis packed with antioxidants, vitamins and magnesium that protect the skin from blemishes and acne breakouts.
Insulin produced using white rice triggers sebum production in the skin. Excess sebum on the skin can cause acne breakouts. Brown rice it effectively prevents this problem.
It soothes burns and helps reduce the redness surrounding acne. The method that can be used for this is as follows;
Materials
2 tablespoons brown rice water
Cotton balls
How is it done?
- Cleanse your face thoroughly. Dip a cotton ball in rice water and apply it directly to the affected areas.
- Wait for it to dry. It will take about 10 to 15 minutes. Wash it off using lukewarm water.
Repeat this method every three days to achieve acne-free skin.
Can be used in eczema treatment
Brown riceIts high starch content is effective in relieving eczema.
A clean cloth brown rice waterand pat the affected area lightly. Repeat the process for five minutes and let it dry. It is necessary to apply this treatment twice a day for 10 days.
Soothes rashes and sunburn
Brown riceIt has high anti-inflammatory and cooling properties that can heal rashes and sunburn. It helps the skin to heal quickly and prevents any scars.
Benefits of Brown Rice to Hair
Heals damaged hair
Hair needs a range of minerals and nutrients for healthy growth. Brown rice sIt treats the hungry skin and roots, prevents their breakage, thus ending hair loss.
It also contains proteins that promote cell growth and blood flow to the scalp, making them an excellent ingredient for treating damaged hair. Here is a mask recipe using brown rice to prevent damaged hair;
Materials
3-4 tablespoons brown rice
1 eggs
1 water glass of water
How is it done?
Mix the ground rice with egg whites and add a glass of water. Whisk this mixture to make it a little foamy.
Apply the mixture to the hair. After about 10 minutes, rinse. Helps cleanse hair, cleans dirt and excess oil.
Repeat this process once or twice a week for damaged hair.
Functions as a natural conditioner
Brown riceIt is full of nutrients, fiber and starch that can help hair to be thin and shiny. To make your own natural conditioner, follow the process below:
Materials
1 glass of brown rice water
3-4 drops of rosemary / geranium / lavender or any other essential oil of your choice
How is it done?
- One cup brown rice waterAdd a few drops of essential oil to it and let it mix well.
- After shampooing, apply this mixture to your hair.
Wait 10 to 15 minutes, then wash off with cold water.
Repeat this process in every bathroom.
Helps treat dandruff
Brown riceIt is rich in selenium, a mineral known to reduce dandruff. Its regular use also supports healthy hair growth.
What you should do is massage your hair and scalp with freshly made rice water twice a week. This process will ensure proper blood flow and nutrition to your hair follicles.
Is Brown Rice Harmful?
Can cause serious problems if ignored brown rice There may be several side effects and health hazards associated with it.
For some people, especially those who are allergic to soy, nut, and gluten brown rice may be allergic.
Refrigerated for more than six days brown rice do not store. Over time, the nutrient-rich environment can act as a breeding ground for some microorganisms.
In large quantities, as it contains a high concentration of arsenic that can cause organ failure, tissue damage and ultimately death brown rice Avoid using it.
Do you like brown rice? Where do you use brown rice other than rice?
