40 Amazing Benefits of Brown rice

brown rice health benefits

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Brown rice is more nutritious than white rice. Hence, you can opt for brown rice to get many health benefits. This is natural and unrefined that contains many required elements like phosphorus, selenium, B vitamins, manganese, potassium, and magnesium. This tastes nutty and can even be mixed to stews, salads, and stir-fries.

Let is check some popular health benefits of brown rice:

 1. Good bowel function:

Brown rice contains insoluble fibre that can stay in the gut and improve digestion and excretion. This fiber can absorb water to your gut and create fluid bowel. This can be very useful in the case of constipation.

2. Controls blood sugar levels:

Brown rice has fiber that helps in the digestion time of the consumed carbohydrate. This controls and slows down the release of sugar into the blood stream. Brown rice is very low in GI that adds to stable blood glucose level and reduce the development of type 2 diabetes.

3. Maintains a healthy nervous system:

Brown rice contains manganese required for fatty acids and hormones production. This also maintains healthy nervous system.

4. Gallstone prevention:

Brown rice is very high in insoluble fiber to lower the risk of gallstones observed in women.

5. Helps to maintain bones healthy:

Brown rice contains a high amount of magnesium that is required for healthy bones with good calcium and vitamin D level.

6. Reduces the Risk of Colon Cancer:

Brown rice has good level of selenium and some phenols that can reduce the risk of colon cancer. The phenols in brown rice are not observed in white rice. The high dietary fiber also maintains a healthy colon and good digestive system.

7. Prevents Heart disease:

 Brown rice contains fiber that can protect your heart from various cardiovascular diseases. Brown rice lowers the protein Angiotensin II action that boosts atherosclerosis and blood pressure.

8. Protects from breast cancer:

Brown rice has pytonutrient Lignin that reduces breast cancer cells growth.

9. Lowers bad cholesterol:

Brown rice has soluble fiber to lower the level of ‘bad’ LDL cholesterol in the blood. The oil content in brown rice can reduce the harmful cholesterol levels and hypertension. This also increases ‘healthy’ HDL cholesterol level.

10. Maintains a healthy body weight:

Brown rice has dietary fiber that helps you feel full for longer and lowers the food intake for maintaining your proper body weight. Brown rice contain lower glycolic index that causes static and long lasting increase of your blood sugar levels. This can also help you to avoid overeating.

11. Osteoporosis:

Magnesium is necessary for bones building. The deficiency of this can lead to low bone density and osteoporosis in further stage of life. 1 cup brown rice adds to 21% of the daily needed magnesium.

12. Contain High fiber:

Brown rice adds to 14% of the daily recommended fiber value. This protects against colon cancer and breast cancer. Fiber can also reduce the chemicals that cause cancer and keep them at bay from colon and breasts cells. This prevents cancer and gives good cardiovascular health.

13. Source of magnesium and selenium:

1cup brown contains 88 percent of the recommended value of manganese that can fight against free radicals. Manganese is superoxide dismutase- antioxidant that protects from free radical damage caused due to energy production. Manganese also gets energy from protein and carbohydrates source and maintain in the synthesis of the fatty acids.

Selenium in brown rice is useful for antioxidant process to kill cancer cells and repair DNA. Selenium help in regulating thyroid hormone metabolism and your proper immune system functioning. This is also help in proper thyroid hormone metabolism, immune functioning and antioxidant defense. Selenium can help you stay away from heart disease, asthma, cancer, and rheumatoid arthritis.

14. Prevents increased bile secretion:

Brown rice is the very good source of fiber that help in gallstones protection by speeding up the food stay duration in your colon. This also stops increasing bile secretion.

15. Post menopausal woman:

Brown rice contains oils to reduce the cholesterol level. This is best for post menopausal woman to lower down the plaque built up in their blood vessels.

16. Premenopausal women:

Brown rice has phytonutrients like fruits and vegetables to protect from cancer. Lingams can reduce heart disease and breast cancer risk. Premenopausal women consuming a proper amount of brown rice have been observed with lower risk of cancer.

17. Type 2 Diabetes:

Brown rice can prevent the risk of Type 2 Diabetes. As, it has high levels of magnesium to help your body to use secretion of glucose and insulin.

18. Migraine:

brown rice for migraine

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Magnesium can lower the various symptoms of migraine headaches.

19. Phytonutrients:

Phytonutrients are found from plants that has anti-inflammatory properties like antioxidant. Brown rice has this compound, especially phenolics.

20. Metabolic syndrome:

Metabolic syndrome tends to increase the case of type 2 diabetes, heart disease and other heart related diseases. This is because of excess fat near the abdominal area and low insulin resistance. Eat brown rice regularly to lower the chances of weight gain and insulin resistance.

21. Reduces childhood asthma:

Asthma is the popular condition observed in children today. Hence, it is suggested to feed them with brown rice and fish to prevent the case of developing asthma.

22. Maintains good hair and skin:

take 1 cup of brown rice daily, this will add to 1.2 mg of zinc to maintain healthy hair and skin.

23. Cures acne:

Acne with other skin related problems can be easily cured by taking brown rice.

23. Maintain good and healthy teeth:

Brown rice is best for your teeth. Eat
brown rice everyday to get its distinct advantages for your healthy teeth. This can also help in preventing many other mouth related problems.

24. Best for eyes, skin, hair:

Eat whole wheat, brown rice regularly to maintain healthy and good eyes, skin, and hair.

25. Provides energy:

Brown rice is a good source of B vitamins. This is helpful for the body to maintain proper energy levels.

26. Vitamin e:

Brown rice contains Vitamin E that is known best friend of hair and skin.

27. Healthy immune system:

Brown rice can be useful to maintain adequate blood pressure and stimulate the immune system.

28. Calcium:

Brown rice has calcium to support your heart, muscles and bone. The calcium in brown rice is 3 times more than compared other rice.

29. Perfect as a Baby Food:

brown rice as best baby food

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Brown rice is the just perfect as a first food for your little baby, as this contain dense natural nutrition and fiber. It is very better than other refined white rice and is useful for the growing babies in their growth cycles.

30. Maintain hair’s health:

Brown rice can give you sustained energy and can B vitamins. This adds to stronger and healthier hair growth with their maintenance.

31. Protects from Antioxidants:

1 cup brown rice gives 88.0% of the everyday required value for manganese. This mineral can produce energy from protein and carbohydrates that help in the proper synthesis of fatty acids required for a healthy nervous system and production of cholesterol. This is required to manufacture sex hormones in the body. Manganese is also a needed antioxidant enzyme called as superoxide dismutase. Superoxide dismutase (SOD) in the body’s mitochondria can prevent from damage against production of free radicals and produce energy.

32. Detoxify liver:

Glutathione peroxidise is powerful antioxidant enzymes for liver to help in detoxification of many harmful molecules. Deficiency of this glutathione peroxides can protect from harming the toxic molecules and lead to havoc on your cells when they come in each other’s contact. This damages the cellular DNA and help in the production of cancerous cells.

33. Acts an Antibiotic:

Brown rice is a best source of magnesium that aid as an antibiotic. This can lower the asthma, hypertension, heart attack, stroke, cramps, tension, and soreness, migraine, and fatigue severity.

34. Niacin:

The niacin content in brown rice can be useful to increase the blood levels of nitric oxide. This is a tiny molecule is useful to improve blood vessel dilation.

35. Candida Yeast Infections:

Brown rice is best for adjunct for curing Candida yeast infection. This has good amount of glycolic and otherwise sugary foods are strictly not given during Candida treatment protocols. Brown rice contain natural digestibility with good fiber content required for sensitive digestive systems to cure Candida organisms.

36. Diarrhea:

It is suggested to intake brown rice during diarrhea. Brown rice contains B vitamins to control the symptoms related to diarrhea. You can make this rice by boiling 1 cup in 4cups of water till they are tender and soft. Then you can add one banana that is gentle and useful to remove toxins from your body. Pectin in banana soaks the excess water to give instant relief from the problem of diarrhea.

37. Atherosclerosis:

Eat diet that has high rice protein by including some brown rice. This is helpful to protect you from atherosclerosis and boost blood levels of nitric oxide.

38. Protects from Breast Cancer:

Eat diet that is rich in fiber that can be obtained from brown rice and fruit. This can prevent breast cancer, especially during pre-menopausal phase of women.

39. Contains Insoluble fiber:

Consume brown rice that has high content of insoluble fiber. This will help women to prevent gallstones.eat this to reduce the risk of developing gallstones by 13%.

40. Helps to relieve Constipation:

Brown Rice is the best source of fiber. This can act like a brush to clean the dust from your body. Consume brown rice that has high fiber to free your motion and get relief from the constipation problem.

USDA nutrition chart of brown rice:

Brown Rice (Long-Grain, Cooked)

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories from Fat 16Calories 216
% Daily Values*
Total Fat 1.76g 3%
Saturated Fat 0.351g 2%
Polyunsaturated Fat 0.63g
Monounsaturated Fat 0.638g
Cholesterol 0mg 0%
Sodium 10mg 0%
Potassium 84mg
Total Carbohydrate 44.77g 15%
Dietary Fiber 3.5g 14%
Sugars 0.68g
Protein 5.03g
Vitamin A 0% Vitamin C 0%
Calcium 2% Iron 5%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.Nutrition Values are based on USDA Nutrient Database SR18
11% of RDI*(216 calories)


Calorie Breakdown:Carbohydrate (85%)

Fat (7%)

Protein (8%)

* Based on a RDI of 2000 calories

Tips to use brown rice:

  • You can get Brown rice in short, medium, and long grains.
  • Long brown grain rice has less starch.
  • Keep them at cool, dry place and store for up to 6 months.
  • You can keep them in fridge for longer duration.
  • Prepare them as mentioned on the package directions.
  • Always keep a check on the package for date.
  • Store brown rice in an airtight container.

 The above are various benefits of eating Brown rice. Have Brown rice to get many benefits for your body.

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