Brown Rice Health benefits
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Health benefits of brown rice include better functioning of cardiovascular system, digestive system, brain and nervous system. It is loaded with powerful antioxidants which provide relief from a range of ailments such as hypertension, unhealthy levels of cholesterol, stress, mental depression and skin disorders. High nutritional content in brown rice proves effective in various medical conditions such as cancer, obesity, diabetes, neurodegenerative disorders and insomnia. It has anti-depressant properties and helps maintain healthy bones and stronger immune system.
Brown rice is an unrefined and unpolished whole grain which is produced by just removing the surrounding hull of the rice kernel.Brown rice grain retains its nutrient-dense bran and germ layer. It is chewier as compared to white rice and has a nutty flavor.
Germinated brown rice also known as ‘sprouted brown rice’ is another popular form of brown rice attributing to its extra-nutritious value. High nourishing content of the germinated brown rice owes to the presence of gama-aminobutyric acid (GABA). Germinated brown rice can be obtained by soaking and sprouting of the brown rice in water for a specified number of hours. This method has been considered best for obtaining the maximum amount of GABA and elevating the levels proteins and good enzymes in the germinated brown rice. The process of germination also leads to significant increase in essential components such as ferulic acid, lysine, magnesium, potassium, vitamin E, niacin, vitamin B 6, thiamine, and dietary fiber in the germinated brown rice. These released nutrients aids in better absorption during digestion and prevent intestinal irritations, inflammations and allergies. Germinated brown rice can be stored in dried form to increase its shelf life without effecting its advanced nutritional worth.
Diabetes
Brown rice is beneficial for diabetic and hyperglycemic individuals. It has a low glycemic index which is helpful in reducing insulin surges and assists in the stabilization of blood sugar levels in the body.
American diabetes association also recommends choosing nutrient-dense brown riceover white rice for diabetics in order to accomplish the need of essential vitamins, fiber and minerals in their diet.
Antioxidant activity
Brown rice is rich in powerful antioxidants which extend their protection against the damage caused by oxygen free radicals. It contains an important antioxidant enzyme called superoxide dismutase which protects the cells from oxidation damage during energy production.
Obesity
Brown rice is instrumental in seeking weight control for the people combating with obesity. Brown rice contains manganese which helps to synthesize the body fats. A research study conducted in this regard has revealed that consumption of whole grains such as brown rice has positive effects on the body with respect to reduction in body mass index and body fat. It also enhances the activity of glutathione peroxidase, an antioxidant enzyme and helps elevate the levels of HDL cholesterol in the obese individuals.
Digestive health
Brown rice is healthful staple which can be added to the daily diet for keeping a healthy digestive system. Fiber present in helps regulate the bowel function and keeps a fuller feeling. A comparative study investigating the effects of white rice and brown rice during gastric digestion has made it qualitatively evident that the bran layer on brown rice prevents the absorption of acid and humidity resulting in better texture retention. Fiber content also brings relief from other troubling conditions such as constipation and colitis.
Cardiovascular health
Brown rice is rich in selenium which is beneficial for a healthy heart. Consumption of whole grains such as brown rice helps reduce the blockage of arteries due to plaque buildup.
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Brown rice is a healthy option for maintaining healthy levels of cholesterol attributing to the presence of naturally occurring oils.
The fiber content present in brown rice has the ability to bind itself to the harmful causing toxins in the body. This prevents the toxins from attaching to the walls of the colon and helps eliminate them from the body.
Furthermore, researches have validated the antitumor effects of dietary brown rice brans.
Brain & Nervous system
Brown rice is beneficial for the smooth functioning of the brain and nervous system. It helps in accelerating the metabolism in the brain attributing to the presence of vitamin B and essential minerals such as manganese. Magnesium present in brown rice balances the activity of calcium in the body and helps in the regulation of nerves and muscle tone. It prevents the sudden surge of calcium into the nerve cells and activation of nerve. This aid in keeping the nerves and muscles relaxed and prevent excessive contraction. Vitamin E present in brown rice also plays a vital role in preventing various brain diseases caused due to oxidative damage.
Insomnia
Brown rice helpful in the treatment of insomnia. Brown rice is a natural source of sleep hormone melatonin. It enhances the quality of sleep by relaxing the nerves and increasing the sleep cycle.
Strong immunity system
Brown rice is loaded with significant quantities of vitamins, minerals and essential phenolic components which help boost the immune system of the body. It nourishes the body, accelerates healing and enhances its ability to fight infections.
Bone health
Brown rice is helpful in the maintenance of healthy bones. It is rich in magnesium which along calcium provides the bones their physical structure. Magnesium-rich brown rice prevents bone demineralization and is beneficial for medical conditions such as arthritis and osteoporosis.
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