Amazing Health Benefits of Brown Rice

Brown Rice is an unrefined and unpolished whole grain which is produced by removing the surrounding hull of the rice kernel. Its 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 high nutritional value.  The high nourishing content of the germinated brown rice is due to the presence of gama-aminobutyric acid. The germinated form can be obtained by soaking and sprouting of the brown rice in water for a specified number of hours.

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 brown rice.

Most of us are aware of the detail that brown rice is better than white rice. The purpose that makes it stand out is the quality & quantity of nutrients it offers. The process of milling that converts brown rice into white rice strips away most of its nutritional value. Brown rice thus retains its immense treasure of healthful constituents. It’s 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.

Health Benefits of Brown Rice

Boosts Immunity: Brown rice is encumbered with significant quantities of vitamins, minerals, and essential phenolic components which help boost the immune system of the body.

Relieves Insomnia: It’s 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.

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.

Prevents Obesity: Brown rice is instrumental in weight control for people combating obesity. It contains manganese which helps synthesize body fats.

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. Fiber content also brings relief from other conditions such as constipation and colitis.

Boosts Heart Health: Consuming 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.

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.

Prevents Cancer: Brown rice is helpful in the prevention of colon cancer, breast cancer, and leukemia. This beneficial effect can be attributed to the presence of potent antioxidants and high fiber which has the ability to bind itself to harmful cancer-causing toxins in the body. This prevents the toxins from attaching to the walls of the colon and helps eliminate them from the body.

Boosts Nervous System Functioning: It helps in accelerating the metabolism in the brain owing to the presence of vitamin B and essential minerals which balance the activity of calcium in the body and help in the regulation of nerves and muscle tone. Vitamin E present in it also plays a vital role in preventing various brain diseases caused due to oxidative damage.

Prevents Alzheimer’s: It helps in the prevention of neurodegenerative complications such as Alzheimer’s disease attributing to the abundance of gama-aminobutyric acid. Sprouted brown rice contains helpful components which help in the inhibition of a harmful enzyme called prolyl endopeptidase, which is associated with Alzheimer’s disease.

Improves Bone Health: 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.

Culinary Use: It’s available in many forms such as long grains, which are perfect for stir-fries, salads or pilafs, short grains which have a soft and sticky texture perfect for molds or puddings. It gives a sweet, nutty, and buttery flavor to baked goods and hot drinks.

Lowers Stress in Lactating Women: An investigative study has shown positive results in the nursing women with respect to reduction in mood disturbances, stages of depression and fatigue. It has also suggested that consumption of brown rice during lactation enhances body’s ability to resist stress and improves the overall immune defense.

Anti-depressant Properties: An investigative study suggested that germinated brown rice contains essential amino acids such as glutamine, glycerin These inhibitory neurotransmitters facilitate a reduction in the allowance of messages associated with anxiety, depression, and stress in the brain, resulting in a relaxed state of well-being. It contains anti-depressant qualities and helps in combating anxiety-related disorders.

Controls Diabetes: 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.

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