Rice Nutrition Facts & Enormous Health Benefits

Rice is a cereal grain, which belongs to the grass species. The rice comes in more than 40,000 varieties with different shapes, sizes, texture, aroma and colors. 

The health advantages of rice include its ability to provide instant energy, regulate and improve bowel movements, stabilize blood sugar levels and slow down the aging process. It also plays a vital role in providing vitamin B1 to the human body. 

It also helps to reduce high blood pressure. It helps in weight loss, boosts the immune system and provides protection against dysentery and chronic diseases. 

Rice also help in reducing cancer risk, supporting nervous system health, promoting heart heart, preventing constipation, a great source of selenium and a natural diuretic. 

Botanical Name: Oryza sativa 

First used in England in the middle of the 13th century, the word "rice" derives from the old french which comes from the Italian in turn from the Latin oriza. 

The cultivated rice plant, is an annual grass of the Gramineae family. Rice is cultivated in China, India and Southeast Asia. 

Brown rice is indigenous to India, from where it was introduced into China more than 3,000 years B.C. The grain was imported as an article of trade to Sicily, Italy, by Arab merchants until the early 15th century. Its cultivation was introduced directly from India to Mediterranean region by the Portuguese in the 16th century. It was first shown in America in 1647 and now the U.S. is one of the largest exporters of this grain. 

There are largely two different species of rice, known as Asian rice (Oryza sativa) and Australian rice (Oryza glaberrima).

Nerve fibers need to be properly coated in an insulated sheath of muscle that prevents electricity loss before signals can reach target organs and for that vitamin B are necessary. And so that rice are good for brain because Rice is an excellent source of B vitamins, many of which play a role in the development and optimal functioning of the nervous system.

In animal study suggested that brown rice, when cooked under high pressure, may reduces amyloid beta in the brain, a major protein responsible for Alzheimer’s disease. It also showed the potential to improve cognitive dysfunction.

MAIN THING: B vitamins found in rice may help in production of neurotransmitters, which regulate biological processes,  improve cognitive dysfunction and prevent Alzheimer’s diseases.

Rice is highly rich in carbohydrates and it work as fuel for the body and provides the normal functioning of the brain. 

Carbohydrates are metabolized by the body and turned into functional and usable energy.

MAIN THING: The vitamins, minerals and organic components found in rice that increase the functioning and metabolic activity of all the organs and further increases energy levels.

Rice is an excellent source of healthy fibers and does not contain gluten. So, it can be easily included in the diet and make free from celiac disease by helping in the growth of beneficial bacteria that improve digestion and regularise the bowel movement. 

Rice is also helpful in people who are allergic to proteins such as those found in wheat, barley, rye and oats.

MAIN THING: The high fiber content in rice increases bowel movement regularity and increases appetite, cures stomach ailments and reduces all digestive problems.

Rice is a great source of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine and riboflavin. These vitamins provide the base for the body’s metabolism, immune system health and general functioning of the organs. 

Rice contain anti-inflammatory nutrient which helps the body to fight against foreign body and make body healthy. 

Rice also have detoxificant agent which removes waste product from the body and make body clean.

MAIN THING: Nutrients in rice may help to improve metabolism and minimize the risk of metabolic syndrome

In ayurveda, rice water is highly beneficial to the skin. Rice water work as an ointment to cool off inflamed skin surfaces. The phenolic compounds which are present in the brown rice have anti-inflammatory properties, so they are also good for soothing irritation and redness. 

The antioxidant capacity also helps delay the appearance of wrinkles and other premature signs of aging that affect the skin. 

Whenever rice are consumed or topically applied, it tends to relieve a number of skin conditions like acne, wrinkled skin, blackheads, taned skin and eliminate wrinkles, shrinkage of pores and tighten the skin and maintain skin texture.

MAIN THING: Rice include in your diet can eliminate all skin problems and improve your skin health.

Rice is low in sodium, so it is one of the best foods for hypertensive person. Sodium causes constriction of veins and arteries which causes increasing stress and strain on the cardiovascular system as the blood pressure increases. This is also produce heart conditions like atherosclerosis, heart attacks, and strokes, so avoiding an excess of sodium is a good for health.

Consuming rice on a regular basis are likely to have better cholesterol levels. Rice has natural anti-inflammatory food, can also decrease the rate of atherosclerotic plaque deposits inside of blood vessel walls and minimize a risk of a heart attack or stroke. Brown rice is good for heart health.

MAIN THING: Low sodium content in rice can significant effect on blood pressure and minimize risk of heart diseases.

Rice have low level of fat, cholesterol and sodium so It forms an integral part of a balanced diet as it can provide nutrients without having any negative impacts on health. Rice is help in reduce obesity and associated conditions. 

Brown rice is better than white rice because it have more fiber content and more nutritious.

MAIN THING: Rice loaded with nutrients can help to control obesity and instant effect on weight of an individual.

Insoluble fibers are vital for protecting the body against the development and metastasis of cancerous cells and brown rice is rich in insoluble fiber that helps protect against many types of cancer. Fiber is beneficial in defending against colorectal and intestinal cancer. 

Fiber helps to promote speedy transit of waste material through the intestinal tract so that they have minimal opportunity to interact with healthy cells and cause unwanted changes. 

Rice has also natural antioxidants like vitamin C, vitamin A, and phenolic and flavonoid compounds, which make body free from the harmful radicals.

MAIN THING: Fibers, natural antioxidants like vitamin C, vitamin A and phenolic and flavonoid compounds, which can help to prevent various types of cancers.

Type 2 diabetes: Person who have diabetes it may be risk while eating rice because of some varieties of rice have high glycemic index and that cause increase blood sugar. High consumption of sticky white rice may raise the risk of type 2 diabetes. 

Heavy metals: Consumption of rice from polluted areas should be avoided. It may accumulate high levels of heavy metals, such as arsenic, cadmium, chromium, lead, mercury etc. Brown rice has a high amount of heavy metals than white rice. 

Antinutrient: Brown rice contains phytic acid, an antinutrient that impairs the absorption of iron and zinc from the meal. 

Good quality of rice is free from dust and any foreign particles and also look for its length, colour, taste, location of cultivation etc. 

Cooked rice is store for 1-2 days in refrigerator and dry rice is stored for years in packed and dry bottle which are free from humid atmosphere.