Natural Food Energy | Brown Rice Nutrition and Benefits. Brown rice nutrients information | Brown rice contains abundant amounts of fiber, which promotes healthy digestion. Let’s Start a food diary today with more information in this article.
First cultivated in China more than 6,000 years ago, brown rice is a folk remedy for soothing the digestive and circulatory systems. It is an excellent source of fiber, as well as many valuable youth-preserving nutrients.
Thought to be indigenous to South-east Asia and parts of Africa, rice is the most important dietary staple for a large part of the world’s population. While in many places, white rice is the traditionally available and established type, brown rice is becoming increasingly popular as more people become aware of its superior nutritional benefits.
Brown rice contains abundant amounts of fiber, which promotes healthy digestion. It also has a soothing effect on the entire intestinal tract, helping to ease conditions such as irritable bowel syndrome. Short grain rice varieties are good for colon function, helping to clear toxic waste. The outer layer of the grain, the bran, contains oryzanol, which lowers cholesterol and aids in the relief of gastritis and other gastro intestinal complaints.
Brown Rice Nutrition rich fiber content is excellent for the digestive system and helps to lower cholesterol, so is important for a healthy heart. It is a complex carbohydrate, so it releases energy slowly and is ideal for keeping hunger pangs at bay. Dense in B-vitamins, brown rice is good for keeping the brain and nervous system healthy, and helps to relieve anxiety, fatigue, and depression. Its protein is a building block for the bones and muscles, as well as soft tissues such as the skin and the hair.
Brown rice is also a good source of trace minerals, such as phosphorus and copper, which build resistance to infections. Brown rice is also rich in magnesium, which plays a major role in bone health as well as reducing mood swings and easing stress, lowering high blood pressure, preventing muscle cramps and helping the body to turn food into energy. Containing iron to combat anemia and hair loss, brown rice is also high in zinc, which is antiviral and excellent for warding off colds.
Many of the Brown Rice Nutrition that could improve mood more effectively is lost when rice is processed to become white. Brown rice still contains all its nutrients and provides selenium, which counters depression but is lacking in most people’s diets.
Brown rice Nutrition takes longer than white varieties to digest, preventing a sudden rise and fall in blood-sugar levels and making you feel comfortably full. It also makes a wonderful convalescing food as it is gentle on the stomach. Packed with phytonutrients, it is particularly useful in countering mood swings and other symptoms associated with perimenopause.
According to the macrobiotic philosophy, brown rice is considered to be the most balanced of all foods and people who follow this dietary regime often eat it on a daily basis.
The processing of whole-grain rice into white rice removes many of its key nutrients and all of its fiber. So although brown rice takes longer to cook than white rice – about 45 minutes as opposed to 15 minutes – it’s well worth the extra time.
Brown basmati rice is not rapidly absorbed into the body, providing a steady stream of energy for exercisers, rather than a spike followed by a slump.
Brown Rice Nutrition
Brown Rice Nutrition | VITAMINS: B1, B3, B5, B6, E, K, BIOTIN, FOLIC ACID; CALCIUM, COPPER, IODINE, IRON, MAGNESIUM, MANGANESE, PHOSPHORUS, POTASSIUM, SELENIUM, ZINC; oryzanol; fiber; protein; carbohydrate; tryptophan,
16 Health Benefits of Brown Rice
- BLOOD-SUGAR BALANCING
- GOOD FOR THE BRAIN
- GOOD FOR HAIR, TEETH, AND NAILS
- GOOD FOR THE SKIN
- GOOD FOR THE EYES
- GOOD FOR THE HEART
- GOOD FOR THE IMMUNE SYSTEM
- GOOD FOR THE MUSCULOSKELETAL SYSTEM
- GOOD FOR THE DIGESTIVE SYSTEM
Easy Brown Rice Recipes
- 1 onion, finely chopped
- 1 tbsp olive oil
- 2 cardamom pods
- 5 cloves
- ½ cinnamon stick
- A pinch of saffron threads
- 200g/7oz/1 cup brown basmati rice
- 800ml/28fl oz/3 ¼ cups Vegetable stock
- 2 bay leaves
Sauté the onion in the oil until soft. Add the spices and cook for a further 2 minutes. Then add the rice and stir until the grains are coated in the oil before adding the stock and bay leaves. Bring to the boil, then simmer, covered, for about 50 minutes or until the rice is soft and all the liquid has been absorbed.
GROUND RICE POULTICE (for skin inflammation)
- 40g/1 ½ oz/ ¼ cup ground brown rice
- 60ml/2fl oz/ ¼ cup milk
- Gauze or cotton strip
In a bowl, mix the rice and milk to make a paste. Apply to the affected area. Bandage securely in place, using the gauze or cotton strip. Leave on for up to 3 hours, as required.
SPICED BROWN RICE
- 1l/35fl oz/4 cups water
- 300g/10 ½ oz/1 ½ cups short-grain brown rice
- 600ml/21fl oz/2 ½ cups soya milk
- 4 tbsp rice syrup or date syrup
- 1 tsp ground cinnamon
- ¼ nutmeg grated
- 4 cloves
- 2 small handfuls raisins
- 4 shavings orange zest
Preheat the oven to 180°C/350°F/gas mark 4. Put the water in a pan and bring to the boil. Add the rice and simmer for 15 minutes. Strain and return the rice to the pan. Add the remaining ingredients and simmer for 20 minutes. Turn into a lightly greased dish. Bake for 40 minutes.
RAISIN RICE PUDDING
- 300g/10 ½ oz/l y2 cups brown rice
- 4 tbsp raisins
- 250ml/9fl oz/1 cup milk
- 2 tbsp clear honey
- 2 tsp cinnamon
Boil the rice for 15 minutes, until tender. Preheat the oven to 160°C/ 325°F/gas mark 3. Mix the rice and raisins in a baking dish. In a pan, gently heat the milk and honey. Pour over the rice and sprinkle with cinnamon. Bake for 30 minutes and serve.
COCONUT MILK RICE PUDDING
- 200g/7oz/1cup short-grain brown rice
- 3 tbsp raisins
- 2 tbsp agave syrup
- 1 cinnamon stick
- 10 cardamom pods
- 400ml/14fl oz/1⅔ cups coconut milk
- ½ tsp natural vanilla extract
- ground cinnamon, to serve
Put the rice, raisins, agave syrup, cinnamon stick, and cardamom in a pan with 11/35fl oz/4 cups water and bring to the boil. Simmer, covered, for 90 minutes until the water is absorbed. Add the coconut milk and vanilla extract. Cook for 5 minutes. Sprinkle with the ground cinnamon and serve.