05/09/2021
10 benefits of brown rice you may not know
Brown rice is not only an indispensable item in the diet menu, but it is also good for the health of people who are not on a diet. The benefits of brown rice can help you reduce your risk of heart disease, diabetes, cancer, constipation, osteoporosis, etc.
Brown rice is an unrefined whole grain that has merely had the outer skin removed, so it retains many of its benefits and contains many nutrients. Let's learn the benefits of brown rice with Boni's Detox.
1. Benefits of brown rice for the heart
Brown rice has many benefits for heart health. More specifically, the fiber in brown rice helps reduce the risk of clogged arteries.
According to a 2005 study in the American Heart Journal, increasing fiber from cereals and whole grain products reduces the risk of coronary heart disease in women. postmenopausal coronary artery disease.
Another 2014 study in the International Journal of Preventive Medicine found that consuming brown rice reduced inflammatory markers and cardiovascular disease risk in overweight women. obesity and a high risk of cardiovascular disease.
In a 2016 study in the journal Critical Reviews in Food Science and Nutrition, scientists concluded whole grains including brown rice provide preventive phenolic compounds. chronic diseases such as cardiovascular disease, diabetes, cancer.
2. The benefits of brown rice help reduce bad cholesterol
Brown rice is a good source of soluble fiber that helps lower bad cholesterol (LDL) levels in the blood. Moreover, the essential oil in brown rice also helps reduce bad cholesterol (LDL).
A 2005 study in the American Journal of Clinical Nutrition found that rice bran oil was responsible for lowering cholesterol, not fiber.
On the other hand, a 2014 study in the British Journal of Nutrition showed that insulin resistance, total cholesterol and LDL cholesterol in the body all decreased after consuming brown rice. In addition, a diet rich in whole grains like brown rice can help increase good cholesterol (HDL) levels in the body.
3. Benefits of brown rice in reducing the risk of diabetes
Brown rice has a low glycemic index and is digested slowly, so it causes little change in blood sugar. This helps avoid spikes in blood sugar.
A 2006 study in the International Journal of Food Science and Nutrition found that the total sugar release from brown rice was 23.7% lower than from white rice. Brown rice contains more phytic acid, polyphenols, fiber and oil, so it has more benefits for patients with diabetes and hyperglycemia than white rice.
Another study in the Archives of Internal Medicine in 2010 found that using whole grains such as brown rice in place of white rice reduced the risk of type 2 diabetes. The researchers emphasized that the patients had diabetes. Type 2 sugar should include carbohydrates from brown rice instead of white rice.
4. Benefits of brown rice in preventing cancer
A study in the 2000 Journal of Cancer Epidemiology, Biomarkers & Prevention found that brown rice contains compounds with cancer-preventing properties. Therefore, eating brown rice instead of white rice will help prevent cancer better.
Another 2004 study published in the Journal of Nutrition also found that whole grains and vegetables are the most important food sources for preventing breast cancer and its related cancers. other hormones.
5. Benefits of brown rice for weight
Switching to brown rice instead of white rice also helps you maintain a healthy weight because the fiber in brown rice makes you feel full, so you'll be less likely to snack on unhealthy foods.
Brown rice helps to lose weight and promote metabolism. In addition, brown rice contains manganese which helps support the body's fat synthesis.
A 2008 study in the journal Nutrition Research also confirmed the effectiveness of brown rice intake in weight management and in improving oxidative enzyme activity in obese women.
6. The benefits of brown rice for the immune system
Brown rice contains significant amounts of vitamins, minerals and phenolic components essential for a healthy immune system.
A strong immune system will help speed up recovery and resistance to infectious agents. Furthermore, the antioxidant properties of brown rice help prevent cell damage caused by free radicals, thereby preventing disease and aging.
7. Benefits of Brown Rice for Bones
Brown rice contains a lot of magnesium (226g brown rice is enough to provide 21% of the daily magnesium requirement) to help strengthen bones.
Magnesium is an extremely important nutrient alongside calcium and vitamin D for strong bones. Furthermore, magnesium is essential for converting vitamin D to its active form for calcium absorption, bone formation, and prevention of bone demineralization.
A magnesium deficiency is associated with low bone density and can cause arthritis and osteoporosis later in life.
8. The benefits of brown rice for the intestines
Brown rice contains insoluble fiber that aids digestion. This fiber helps ease bowel movements, which helps relieve constipation as well as hemorrhoids.
Brown rice also contains a large amount of manganese which aids in fat digestion and facilitates building a gluten-free diet because brown rice does not contain gluten.
When eating brown rice, you should drink a lot of water to help the fiber work effectively to support digestion.
9. Benefits of brown rice for the nervous system
Brown rice contains many important minerals for the nervous system such as:
β’ Manganese: Helps form essential fatty acids and hormones for the nervous system. In addition, manganese also helps to balance the activity of calcium in the body, controlling the activity of the nervous system and muscles to prevent muscle contraction.
β’ Vitamin B: Helps the brain and nervous system to function properly by increasing metabolism in the brain.
β’ Potassium and calcium: Play an important role in keeping nerve cells and muscle cells healthy.
β’ Vitamin E: Prevents some neurological diseases caused by oxidative damage.
10. Benefits of brown rice for children
Brown rice is an all-natural source of nutrients and fiber, so it is considered one of the best foods for children's growth. Not only that, the rich source of fiber in brown rice helps to enhance bowel movements and prevent constipation in babies.
The benefits of brown rice not only provide nutrition for the body but also prevent dangerous diseases such as cancer or osteoporosis. Try adding brown rice to your daily menu to both change your taste and boost your health!
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