Health Benefits Of Brown Rice

Brown rice is recommended not only for those wanting to lose weight, but also for diabetics. Brown rice essentially undergoes less processing as compared to white rice, hence it retains all the essential nutrients. Brown rice contains the side hull and bran and consequently, it helps in replenishing the crucial body nutrients like proteins, thiamine, calcium, magnesium, fiber and potassium. The growing popularity of brown rice not only stems from its nutritive values, but also from the myriad healthy diet options that revolve around it. Health benefits of brown rice include better functioning of the 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 LDL 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 to maintain healthy bones and a strong immune system.

 Brown rice is a natural wholesome food rich in essential minerals such as manganese, iron, zinc, phosphorous,calcium, selenium magnesium, and potassium. Its vitamin wealth includes vitamin B1 (thiamine),Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, folate, vitamin E (alpha-tocopherol) and Vitamin K. It is a source of protein and adds a good amount of fiber to our diet. Along with this, it is also a provider of health-supportive vital fatty acids.

Some of the rationale for consumption of brown rice are listed as follows:

1. Controls Diabetes

   Brown rice is beneficial for diabetics 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. A comparative study conducted in this regard revealed that it is rich in phytic acid, fiber, and essential polyphenols. It is a complex carbohydrate which helps in the slower release of sugar as compared to white rice. 
   
2.  Antioxidant Activity Brown rice is rich in powerful antioxidants which protect against 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. A comparative study involving white and brown rice suggested that brown rice exhibits superior radical scavenging activity and aids in the prevention of various oxidation-mediated diseases such as coronary heart diseases.
   
   3. Prevents Obesity Brown rice is instrumental in weight control for people combating obesity. It contains manganese which helps synthesize body fats. A study conducted in this regard revealed that the consumption of whole grains such as brown rice has positive effects on the body with respect to reduction in body mass index and fat. It also enhances the activity of glutathione peroxidase, an antioxidant enzyme, which helps to elevate the levels of HDL cholesterol in the obese individuals. Another comparative research also advocated the anti-obesity effects of germinated brown rice. 
   
   4.High in fiber: Brown rice is one of the most important sources of essential body fibers. It helps in preventing colon cancer by supplying the necessary fibers and it also detoxifies the colon walls by eliminating the cancer causing substances from the body.
   
   5. Rich in salts and naturally occurring oils: Brown rice is rich in body salts like selenium and manganese, which nourish your nervous and reproductive systems, thereby reducing the occurrence of diseases like cancer, arthritis and other cardiovascular syndromes. 
   
   6.Ideal as baby food: Given that brown rice is replete in necessary body fibers and health boosting nutrients, it is ideal for baby food because it promotes fast growth in babies and also averts any nutrition deficiency diseases. It also protects the baby from any synthetic vitamins that emerge from the consumption of white rice.
   
   7.Improves Digestive Health
   Brown rice is a helpful staple which can be added to the daily diet for keeping a healthy digestive system. Fiber present in it helps regulate the bowel function and keeps you feeling full. A comparative study investigating the effects of white rice and brown rice during gastric digestion 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 conditions such as constipation and colitis.
   

   8.Boosts Heart Health

   Brown rice is rich in selenium which is beneficial for a healthy heart. Consumption of whole grains such as brown rice helps to reduce the blockage of arteries due to plaque buildup. This protective action reduces the risk of cardiac disorders such as high hypertension and vascular diseases. Studies conducted in this regard suggested that the tissue surrounding the grain of brown rice contains a component which acts against the endocrine protein angiotensin II, which plays a major role in the development of high blood pressure and atherosclerosis. 
   

   9.Controls Cholesterol Levels

   Brown rice is a great option for maintaining healthy levels of cholesterol due to the presence of naturally occurring oils. An investigative study revealed that it possesses hypocholesterolemic qualities, thus regulating cholesterol catabolism. It contains beneficial nutrients that help in lipid and glucose metabolism. Another study conducted revealed that consumption of brown rice has shown significant improvement in the serum and HDL cholesterol concentrations in the subjects with chronic ethanol abuse. It also suggested that germinated brown rice extract helps in preventing the rise of liver triglycerides due to excessive alcohol intake due to the presence of gamma-aminobutyric acid.
   
   

   10,Boosts Nervous System Functioning

   Brown rice is beneficial for the smooth functioning of the brain and nervous system. It helps in accelerating the metabolism in the brain owing to the presence of vitamin B and essential minerals such as manganese and magnesium. These essential minerals balance the activity of calcium in the body and help in the regulation of nerves and muscle tone. This rice also prevents the sudden surge of calcium into the nerve cells and activation of nerve, which aids in keeping the nerves and muscles relaxed and preventing excessive contraction. Vitamin E present in it also plays a vital role in preventing various brain diseases caused due to oxidative damage.
   
   

   11.Relieves Insomnia

   Brown rice is helpful in the treatment of insomnia as it is a natural source of the sleep hormone melatonin. It enhances the quality of sleep by relaxing the nerves and increasing the sleep cycle.
   

   12.Boosts Immunity

   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.
   

   13.Improves Bone Health

   Brown rice is helpful for the maintenance of healthy bones. It is rich in magnesium which, along with 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.
   
   THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   
   FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                           https:// kneereplacement-stickclub.blogspot.com/                              
   FOR CROCHET DESIGNS                                                                                                                                                                                                                                         https://my crochet creations.blogspot.com/