Rice is a grain that has been widely used throughout history to feed entire populations of different nations. It is a basic cereal, which is part of the diet of Asian and Latin American gastronomic cultures.
It has been scientifically proven through different studies that this cereal provides multiple health benefits since it helps prevent different diseases and provides large amounts of vitamins and minerals for the functioning of the body.
In this article, you will find in detail the incredible health benefits that rice provides, as well as what its nutritional properties are and how it can be consumed.
Health benefits of rice
According to several experts, rice is a food that contains various components that help the body, as it provides vitamins and minerals that provide vigor to the human body. Among its main benefits we can highlight the following:
1. Enhances good brain functioning
Rice is a food that promotes brain function, since this cereal has vitamin B1 and minerals such as calcium, magnesium, and zinc, which help improve long-term memory and learning in people.
Likewise, an article conducted in Havana on brain nutrition, mentions that magnesium and zinc help reduce nervousness, anxiety, and nervous tension, these being mental health problems.
2. Control high blood pressure
Including rice in the diet frequently helps people control high blood pressure since it is a low-sodium food. Therefore, this cereal is advisable for those who have high blood pressure.
3. Reduces cardiovascular disorders
Rice is a cereal that helps reduce cardiovascular disorders. This is mainly due to its high fiber content, as well as B vitamins and minerals such as iron and zinc that favor this great health benefit.
Likewise, it has been proven that rice has a low percentage of sodium, which keeps blood pressure levels under control. On the other hand, the antioxidant properties of this cereal protect the heart.
In this sense, a study made at the Santa María National University Regarding the composition and nutritional characteristics of rice, mentions that the dietary fiber that this food has helps prevent and control cardiovascular diseases.
4. Strengthens the immune system
Cereals such as rice help strengthen the immune system in people, thanks to the zinc, vitamin D, and B2 that this food has, making it an ideal companion for the daily or weekly diet.
5. Increases metabolism
Another benefit that rice provides is that it increases the metabolism in people since it is a source of fiber and vitamins B1, B2, B3, and D, which help improve the physical and chemical processes of the body.
6. Improves the digestive system
Rice cereal is an excellent food to improve the digestive system, this is the main reason that makes its consumption advisable for people with delicate stomachs, this is because it is a good source of fiber and B vitamins.
In a study about fiber and the benefits it provides for people, he concluded that this component is a great ally for gastrointestinal health. Helping to suppress inflammation colon and maintain a healthy digestive system.
7. Increases physical energy
Physical energy can be increased with the help of rice, as it provides energy for the body in the form of carbohydrates. Likewise, the vitamins and minerals it contains favor the functioning and activity of all organs.
8. Eliminates toxins from the body
Rice is a food that helps eliminate toxins from people’s bodies, due to the antioxidant substances it has, among which are phenolic acids, flavonoids, and anthocyanins.
A study which was carried out at the Metropolitan Autonomous University of Mexico concluded that rice is one of the foods that has sufficient antioxidant substances such as those mentioned above, which protect healthy cells from external damage.
9. Helps maintain a healthy weight
Maintaining a good consumption of rice helps people achieve an ideal and healthy weight since it is a food low in fat and rich in carbohydrates that end up becoming energy for the body.
Likewise, rice has a high level of fiber that helps the digestive process in such a way that it helps with weight loss.
10. Prevents neurodegenerative diseases
Neurodegenerative diseases such as Alzheimer’s can be prevented with adequate consumption of rice since it has nutrients that improve the activity of the neurotransmitters of these being vitamin B1, calcium, magnesium, and zinc.
11. Reduces the risk of cancer
It has been shown through several studies that rice helps reduce the risk of cancer, thanks to substances that act as antioxidants in the body such as anthocyanins and resveratrol.
A study which was carried out in the University of Extremadura Regarding the components of rice bran, mentions that it contains antioxidant properties with anticancer functions, one of these being resveratrol.
12. Improves skin and hair
Rice is a cereal that helps improve skin and hair in people, thanks to the mixture of vitamins and minerals that this food has to increase protection and softness in these two areas of the body.
Rice properties
Rice is a cereal that has multiple beneficial properties for the body, which promote good physical condition and functioning of the body. Among these are vitamins, minerals, calories, and fiber.
Vitamins
Rice is a cereal that is characterized by being an excellent source of vitamins since it has vitamins B1, B2, B3, B5, B6, E, and D. All of them provide a greater guarantee for health and strengthen the immune system.
Minerals
The minerals found in rice are varied since this cereal contains high amounts of iron, calcium, magnesium, zinc, phosphorus, potassium, and manganese, its main function is to maintain a healthy state of the body.
Fiber
Rice is a cereal that has a high amount of fiber. For every 100 grams of this food, there is around 1 gram of dietary fiber, which is very helpful due to the benefits it provides, the main one being to improve the digestive system.
Calories
The calories contained in rice are an ideal amount since 100 grams of this cereal are equivalent to 130 calories, which are necessary for physical activities, the absorption of nutrients, and the good development of people.
How to consume rice?
You have to know how to consume rice correctly, to take advantage of all the nutrients and benefits that this cereal provides for the body. Therefore, we present the following options to prepare and consume it.
cooked rice
Cooked rice is one of the most used options for consuming this cereal, since its cooking method is quite healthy and serves as an accompaniment to any type of protein at lunch, the latter being the main reason for its consumption.
Ingredients
- white rice
- Water
- Salt to taste
Preparation
- Add 2 tablespoons of oil for each cup of rice to be prepared in the saucepan.
- Heat the oil in the saucepan and add 1 cup of rice.
- Pour 2 cups of water for each cup of rice to be prepared. Leave on medium heat until it starts to boil.
- Add salt to taste, cover, and lower heat to low. Cook for 12 minutes or until the water has been consumed.
- Let rest for 5 minutes and serve. Optionally, vegetables or vegetables can be added to the preparation.
rice water
He rice water is a recommended drink to combat stomach problems, as it works as a home remedy to treat diarrhea and poor digestion. This preparation provides many antioxidants, vitamins, and minerals for health.
Ingredients
- white rice
- Water
- Sweetener to taste
Preparation
- Add 4 cups of water to a saucepan and heat until boiling.
- Add 1/2 cup of rice to the water and stir constantly.
- Let it boil for at least 20 minutes.
- Strain the rice water into a container.
- Let it rest for 5 minutes and add sugar or any other sweetener to taste.
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