The most useful is considered to be brown rice. This kind of rice differs from our habitual white one as, during processing, the grains are cleaned only from the inedible husk, leaving the bran shell. But this husk contains most of the vitamins and minerals.
Still, in order to get all these vitamins, we have to be patient. Brown rice takes twice as long to boil as white rice (40–45 minutes), but it is still pretty hard. Another disadvantage of brown rice is its relatively short shelf life. Brown rice contains essential oils, so it spoils rather quickly. You can extend the "life" of brown rice by storing it in the refrigerator.
One cup of cooked long-grain brown rice contains:
- Calories: 248
- Carbs: 52 grams
- Fiber: 3.2 grams
- Fat: 2 grams
- Protein: 5.5 grams
- Thiamin (B1): 30% of the DV
- Niacin (B3): 32% of the DV
- Pyridoxine (B6): 15% of the DV
- Pantothenic acid (B5): 15% of the DV
- Iron: 6% of the DV
- Magnesium: 19% of the DV
- Phosphorus: 17% of the DV
- Zinc: 13% of the DV
- Copper: 24% of the DV
- Manganese: 86% of the DV
- Selenium: 21% of the DV
This whole grain is also a good source of folate, riboflavin (B2), potassium, and calcium.
Additionally, brown rice is exceptionally high in manganese. This little-known mineral is vital for many important processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function, and blood sugar regulation.
A deficiency in manganese has been linked to a higher risk of developing metabolic syndrome, bone demineralization, impaired growth, and low fertility.
Just one cup of rice fulfills nearly all your daily requirements for this important nutrient.
Aside from being an excellent source of vitamins and minerals, brown rice provides powerful plant compounds as well.
For example, brown rice contains phenols and flavonoids, a class of antioxidants that help protect the body from oxidative stress.
Oxidative stress is associated with a number of health conditions, including heart disease, certain types of cancer, and premature aging.
The antioxidants found in brown rice help prevent cell injury caused by unstable molecules called free radicals and reduce inflammation in the body.
A 2014 randomized controlled trial study with 40 women concluded that brown rice intake can significantly reduce inflammatory biomarkers such as CRP, or C-reactive protein.
Older studies suggest that the antioxidants found in rice may be the reason for the low prevalence of certain chronic diseases in areas of the world where rice is a staple food.
Additionally, brown rice is exceptionally high in manganese. This little-known mineral is vital for many important processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function, and blood sugar regulation.
A deficiency in manganese has been linked to a higher risk of developing metabolic syndrome, bone demineralization, impaired growth, and low fertility.
Just one cup of rice fulfills nearly all your daily requirements for this important nutrient.
Aside from being an excellent source of vitamins and minerals, brown rice provides powerful plant compounds as well.
For example, brown rice contains phenols and flavonoids, a class of antioxidants that help protect the body from oxidative stress.
Oxidative stress is associated with a number of health conditions, including heart disease, certain types of cancer, and premature aging.
The antioxidants found in brown rice help prevent cell injury caused by unstable molecules called free radicals and reduce inflammation in the body.
A 2014 randomized controlled trial study with 40 women concluded that brown rice intake can significantly reduce inflammatory biomarkers such as CRP, or C-reactive protein.
Older studies suggest that the antioxidants found in rice may be the reason for the low prevalence of certain chronic diseases in areas of the world where rice is a staple food.