Title : Top 7 Health Benefits of Brown Rice
link : Top 7 Health Benefits of Brown Rice
Top 7 Health Benefits of Brown Rice
Top 7 Health Benefits of Brown Rice
Health brown rice benefits include better functioning of the cardiovascular system, digestive system, brain and nervous system. It is loaded with potent antioxidant that provide relief of a number of ailments such as hypertension, unhealthy levels of cholesterol disorders, stress, mental depression and skin. High nutritional content in brown rice is effective in several medical conditions such as cancer, obesity, diabetes, neurodegenerative disorders and insomnia. It has antidepressant and helps maintain healthy bones and immune system stronger properties.
Brown rice is a whole grain unrefined and unpolished produced by just removing the hull surrounding the rice grain. grain brown rice retains its bran layer and germ rich in nutrients. It is more chewy, compared with white rice and has a nutty flavor.
brown rice germinated
brown rice germinated also known as "brown rice germinated 'is another way popular brown rice attributed to extra nutritional value. High nutritional content of germinated brown rice is due to the presence of gamma-aminobutyric acid (GABA). brown rice germ can be obtained by steeping and germination of rice in water for a specified number of hours. This method has been considered best to obtain the maximum amount of GABA and elevated protein levels and good enzymes in brown rice germinated. the germination process also leads to a significant increase in essential, such as ferulic acid, lysine, magnesium, potassium, vitamin E, niacin, vitamin B 6, thiamine, and dietary fiber in brown rice germinated components. These nutrients aids released in better absorption during digestion and to avoid irritation , intestinal inflammations and allergies. germinated brown rice can be stored in dry form to increase their shelf life without affecting its advanced nutritional value.
best health benefits of brown rice
1. Brown rice improves cardiovascular health
Brown rice is very beneficial for heart health. Fiber content helps to reduce clogging of the arteries due to the buildup of plaque.
A 2005 study published in the American Heart Journal reports that a higher intake of cereal fiber and all products -grain is associated with less progression coronary atherosclerosis in postmenopausal women with established coronary disease.
Another study published 2014 in the International Journal of Preventive Medicine suggests that substitution of brown rice in the diet can be useful to reduce the level of inflammatory marker and several cardiovascular risk factors among women not menopausal overweight or obese.
in a recent 2016 study published in Critical Reviews in Food Science and Nutrition, researchers concluded that consumption of whole grains is considered to have significant benefits in prevention of chronic diseases such as cardiovascular disease, diabetes and cancer, due to the contribution of phenolic compounds.
2. Brown Rice Reduce bad cholesterol
brown rice is an excellent source of soluble fiber, which helps lower cholesterol "bad" low-density lipoprotein (LDL) in the blood.
oil in brown rice has also been shown to lower LDL cholesterol levels.
A 2005 study published in the American Journal of Clinical Nutrition reports that rice bran oil, not fiber, lowers cholesterol in healthy adults, moderately hyper-cholesterolemic. Cholesterol reduction was due to other components present in the rice bran oil, such as unsaponifiable compounds.
This rice also has qualities hypo-cholesterolemic and regulates cholesterol catabolism. A 2014 study published in the British Journal of Nutrition found that levels of insulin resistance, total cholesterol and LDL-cholesterol was reduced after consumption of brown rice. This benefit is due in part to lower the glycemic response to the consumption of rice.
At the same time, a diet rich in whole grains such as brown rice can increase the level of high density lipoprotein (HDL), or good cholesterol, in your body.
3. Brown Rice Reduces the risk of diabetes
The Brown rice has a lower glycemic index and is digested more slowly, causing a lower change in blood sugar. This helps to avoid spikes in sugar levels in the blood.
A 2006 study published in the International Journal of Food Sciences and Nutrition notes that the total sugar released in vitro was 23.7 percent lower in brown rice, compared to milled rice. The effect was due in part to the increased amounts of phytic acid, polyphenols, dietary fiber and brown rice oil. This makes more beneficial than white rice for diabetics and people hyperglycemia brown rice.
Another 2010 study published in the Archives of Internal Medicine reports that substituting whole grains, including brown rice, white rice may decrease type 2 diabetes risk researchers emphasized that most carbohydrate intake should come from whole grains instead of refined grains to help prevent type 2 diabetes
4. brown rice protects against cancer
a diet containing brown rice instead of regular white rice is useful in prevention of various cancers, including colon cancer, breast cancer and leukemia. This beneficial effect is due to the high antioxidant and high fiber in brown rice power.
A 2000 study published in Cancer Epidemiology, Biomarkers & Prevention found that brown rice contains compounds with putative cancer chemopreventive properties. Therefore, consumption of brown rice instead of white rice may be advantageous with respect to cancer prevention.
A 2004 study published in the Journal of Nutrition reports that whole grains and vegetables are the most important suppliers in the diet of plant lignans that help protect against breast cancer and other hormone-dependent cancers.
5. Brown Rice promotes weight loss
Change to rice white rice may even help maintain a healthy body weight.
The fiber content of brown rice keeps you feeling full, which means fewer snacks unhealthy food. As brown rice keeps things moving in the digestive tract, promotes greater weight loss and metabolic function.
In addition, this rice contains manganese which helps the body synthesize fats.
A 2008 study published in Nutrition Research found that replacing food with rice mixed as black brown rice or is more effective than rice white in weight control, while enhancing the activity of antioxidant enzymes in obese women.
6. Brown Rice increases immunity
The brown rice bears significant amount of vitamins, minerals and phenolic components which are essential for strong immunity. A strong immune system accelerates healing and increases the body's ability to fight infection.
In addition, the antioxidant properties of brown rice helps fight free radicals that cause diseases and accelerates the aging process.
A 2010 study published in the Journal of the American Dietetic Association found that adults aged 19 to 50 and 51 and older who consume an average 0.63 and 0.77 servings of whole grains per day, respectively, were found to have higher quality diet and energy intake, fiber and polyunsaturated fatty acids.
also intake of all micronutrients except vitamin B12 and sodium was higher among individuals who consumed the highest amount of servings whole grains.
top quality diet also plays a key role in maintaining strong and healthy immunity.
7. Brown Rice maintains healthy bones
Eating brown rice helps ensure even bones strong and healthy. This benefit is mainly attributed to its magnesium content. Just one cup of brown rice contains 21 percent of the recommended daily value of magnesium.
Magnesium is a key nutrient, along with calcium and vitamin D, needed for strong and healthy bones. Magnesium is needed to convert vitamin D into its active form so that aids in the absorption of calcium. Therefore, this mineral assists in the formation of bones and prevent bone demineralization.
In fact, magnesium deficiency has been associated with low bone density and development of arthritis and osteoporosis later in life.
a study of 2013 published in nutrients reports that the optimization of magnesium intake could represent an effective and low preventive cost measure against osteoporosis in individuals with magnesium deficiency.
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