IS RICE ESSENTIAL FOR YOUR HEALTH-min

IS RICE ESSENTIAL FOR YOUR HEALTH?

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Rice is classified intoOryza sativa(Asian rice) and Oryza glaberrima (African rice). It’s a seed found from grass species Oryza. Rice is consumed across the world and is a favorite delicacy for most of the population. But how is rice essential for your health?

Generally, rice is prepared by boiling and can be consumed alone or combined with various meals such as main dishes, soups, and side dishes. It contains different essential nutrients that are beneficial for your health. Nutrients in rice include thiamine, energy, carbohydrates, pantothenic acid, folate, calcium, iron, and vitamin E. But does rice have any health benefits? 

What Is Rice?

Rice is a cereal grain that has been eaten in a different country and used as a staple food in other cultures. There are several types of rice eaten worldwide, but the most popular variety is white and brown. To be aware of the different types of rice, you need to understand the basics. Whole grain contains 3 major components and includes:

Bran

The edible hard outer layer of the grain. It protects the inner part of the seed. It contains dietary fiber, minerals, a few vitamins, a few carbs, and antioxidants.

Endosperm

The largest part of the seed is mostly consumed. It acts as a mediator for the transfer of nutrients between vegetative tissues and the embryo.

Germ

Part of rice that gives its color. It is rich in vitamin B, protein, minerals, antioxidants, fats, carbs, and other plant compounds.

Types of Rice

Rice is the most consumed food across the world. Therefore, there are several types: jasmine rice, brown rice, long-grain white rice, sticky rice, parboiled rice, red cargo rice, basmati rice, and Arborio rice.

Brown Rice

Brown rice is a type of whole grain that has an outer part known as bran removed. It is rich in dietary fiber, magnesium ions, calories, carbs, fat, protein, thiamin, niacin, and pyridoxine. This nutrient plays a very important role in your health.

Black Rice

When cooked, it has a black color that turns purple and is highly rich in antioxidants, vitamin E, riboflavin, niacin, sodium, cholesterol, fiber, fat, protein, and calories. Antioxidant and anti-inflammatory presents in black rice have anthocyanin, a compound that protects cells from damage.

Red Rice

Red rice is pigmented and contains a variety of nutrients and other plant compounds. It is rich in antioxidants such as apigenin, myricetin, anthocyanin, and quercetin. The presence of this antioxidant and anti-inflammatory makes it good for fighting oxidative stress on your skin.

White Rice

White rice contains bran, husk, and germ removed, leading to few nutrients. Additionally, it contains less protein, antioxidants, fiber, vitamins, and mineral ions.

Benefits of Rice to Your Health

Rice has various nutrients that can play a good role in your health. Patients consume rice because it can reduce the risks of different health issues. Below are some of the benefits rice pose to your health.

Brown Rice Reduces Risks of Obesity

Brown rice contains more fiber. Fiber makes you full for a long time while taking in a few calories. Therefore, more fats are converted into calories to supply energy in your body, reducing obesity. Additionally, rice contains less cholesterol, fats, and sodium. Consumption of rice takes in a few of those compounds, resulting in weight gain when taken in excess.

Prevents Risks of Cancer

Brown rice contains bioactive compounds like phytic acid, vitamin E, y aminobutyric, phenolic, and y oryzanol. This compound acts as an anticancer; they stimulate the body to release more resolvins substances that are believed can kill cancer cells and prevent their development.

Body Energy Production

Rice is rich in carbs, fiber, and a mineral known as manganese. Manganese ions act as a catalyst of enzymes during the carbs break down process. Carbs are metabolized slowly in your body to release energy. On the other hand, fiber makes you full, leading to a low intake of calories, thus converting excess fats into energy that fuels the body.

Reduce High Blood Pressure

People with high blood pressure and hypertension are advised not to take in more sodium. Sodium increases stress and strain in veins of the cardiovascular system, resulting in high blood pressure and hypertension, leading to high risks of heart attack, stroke, and atherosclerosis. Rice is low in sodium; therefore, it is considered the best meal for high blood pressure.

Improves Digestive and Diuretic of Body System

Husk has cellulose, lignin, and hemicellulose that are believed to be medicinal of dysentery. Furthermore, rice acts as a natural diuretic; high fiber in rice absorbs excess water, makes stool easier to move through the digestive tract, and eliminates them as a waste product. This process improves constipation and the digestive system.

Prevents Irritable Bowel Syndrome

Resistant starch in rice arrives in the bowel undigested, leading to friendly bacteria that helps normal bowel activity. These bacteria can help in improving glycemic control as a result preventing irritable bowel syndrome.

Prevents Chronic Constipation

The insoluble fiber in rice adds bulk to a stool by softening and assists food to pass through the digestive tract faster. However, it is advisable to drink more water to help fiber in constipation.

Side Effects of Rice on Your Health

Though rice has several health benefits and its consumption is safe. But, eating excess rice such as white may result in a high risk of developing health effects. Below are some of the health sides effects:

High Risks of Cancer

Most variety of rice has high-level of arsenic acids. A high intake of arsenic acid is toxic to your health and can result in risks of cancer.

High Risk of Heart Diseases and Type 2 Diabetes

Level of arsenic acids increases when you boil rice. High-level intake of arsenic acid leads to thickening of the heart’s main pumping chamber resulting in bloating of arteries causing heart diseases.

The Bottom Line

Rice is rich in nutrients and plant compounds that are essential to your health. High consumption of rice can help reduce health issues such as type 2 diabetes, cholesterol, high blood pressure, and risks of heart diseases. However, a high intake of rice containing arsenic can lead to health problems. Therefore, to avoid a high intake of arsenic, eat a variety of rice with a low level of arsenic.

Ksenia Sobchak

Ksenia Sobchak, BA (Hons) Fashion Communication: Fashion Journalism, Central Saint Martins

Ksenia Sobchak enjoys blogging on fashion, style, lifestyle, love and CBD areas. Prior to becoming a blogger, Ksenia worked for a renowned fashion brand. Ksenia is a contributing author to leading fashion, lifestyle and CBD magazines and blogs. You can bump into Ksenia at her favourite cafe in South Kensington where she has written most blogs. Ksenia is a staunch advocate of CBD and its benefits to people. Ksenia is also on the panel of CBD reviewers at CBD Life Mag and Chill Hempire. Her favourite form of CBD are CBD gummies and CBD tinctures. Ksenia is a regular contributor at leading fashion, lifestyle as well as CBD magazines and blogs.

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