January 16, 2021

What are the brown rice nutrients and their benefits

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In terms of popularity, brown rice is far behind white rice. In terms of taste, white rice is also better because it tastes a little sweeter. But when viewed from the nutritional content, brown rice has a higher nutritional content. Let’s discuss what the nutritional content of brown rice, which is said to be very good for a diet.

Although both rice, but brown rice and white rice are genetically different. The red color in red rice comes from anthocyanin natural dyes which have antioxidant, anticancer, antihypertensive, and antihyperglycemic properties. Brown rice is generally mashed rice (broken skin) separated by only the husk. This process only slightly damages the nutritional content of rice. While white rice is generally ground rice or polish, which is clean from epidermis and institutions.

Brown Rice Nutrition

In 1 cup crushed brown rice contains 216.45 Calories, 88% daily adequacy (DV) of manganese minerals, 27% DV selenium, 21% DV magnesium, 18.8% DV amino acid tryptophan, 3.5 grams of fiber (white rice contains less than 1 gram), and its protein content is 2-5% higher than white rice. In addition, brown rice also contains alpha-linolenic fatty acids, iron, vitamin B complex, and vitamin A.

The process of changing rice from red to white destroys about 60 percent of iron, 80 percent of vitamin B1, 67 percent of vitamin B3, 90 percent of vitamin B6, 60 percent of iron and nearly half the phosphorus, manganese and natural food fiber that is in rice.

Benefits of Brown Rice for Health

With a more complete nutritional content than white rice, brown rice should be the main choice. Here are some of the benefits of brown rice for health.


Manganese helps produce energy from protein and carbohydrates, and helps manufacture fatty acids that are important for the nervous system. Manganese also serves to help the formation of healthy cholesterol.


Magnesium, in addition to strengthening bones, is also part of the 300 enzymes in the body, including enzymes that regulate the use of insulin, which play a role in diabetes.


High fiber content will accelerate the remaining food remaining in the intestine, thereby reducing the risk of colon cancer. Moreover, brown rice is also rich in selenium, which can reduce the risk of this cancer. Brown rice also increases metabolism and makes you feel fuller for a long time.

Women’s Health

Eating at least 6 servings of brown rice per week is very good for postmenopausal women who have cholesterol problems, high blood pressure, and symptoms of heart disease.

Good for diets

Because of its fibrous concentration, brown rice has an effect that makes the intestines move in a healthy manner and can help you lose weight.

Prevents Diabetes

Replacing white rice with brown rice in your daily diet can help reduce your risk of developing type two diabetes. In addition, brown rice is said by experts to have good heart properties.

Although brown rice is better in terms of nutritional content, there are still many who do not know it. In addition, the presence of brown rice is quite rare in the market and the price is still high.

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