15 EXCELLENT PROPERTIES OF RICE FOR HEALTH - NUTRITION - 2025

Rice has many health properties, provides great energy due to its high content of hydrates, is rich in vitamins and helps prevent diseases.

Rice is the seed of the Oryza sativa plant, belonging to the grass family. This cereal is a staple in many diets around the world, especially in Asian culture. China, India and Japan are the world's largest producers of this seed.

This food is also widely used in the Mediterranean diet. In Spain rice is consumed in different ways, in paella, with lobster, with chicken or even for dessert, the sweet rice pudding. Also in Italy a dish made with rice is consumed, the risotto that is characterized by its creaminess.

There are several types of rice, classified on the basis of grain shape, color, aroma, or feel. There is white rice, brown or brown rice, or other colors like red rice. The latter are covered with a bran that provides the coloring.

It is more advisable to consume brown rice than other types of rice such as white, since it is not subjected to any type of refinement and contains the original bran. In the second option, since the whole food is in its natural state, it also has more properties.

Rice is an essential element in a balanced and healthy diet due to its richness in nutrients. In this article, I bring you a list of 15 incredible benefits of this seed, scientifically proven, for health.

1- It is an important source of energy.

Rice is rich in carbohydrates, especially starch. Although brown rice is also high in fiber. Carbohydrates are essential nutrients to provide energy to the body and to be able to carry out the necessary activities throughout a day.

In Japan, rice accounts for 43% of the carbohydrates consumed by the Japanese population and 29% of the energy they eat with their diet.

2- Prevents heart disease

According to a 2011 study published in The Journal of Nutrition, eating rice reduces the number of deaths caused by heart disease in men, but not in women. The sample that was taken for research was 83,752 Japanese women and men.

Another study from 2016 concludes that the ingestion of brown rice is associated with a decrease in the chances of contracting coronary heart disease or other cardiovascular diseases, as well as with the reduction in mortality associated with these conditions.

This study, which analyzes 45 others previously carried out, affirms that the consumption of brown rice not only reduces the risk of contracting heart disease, but also of respiratory ailments and other health disorders.

3- Celiacs can incorporate it into their diet

Rice is one of the cereals that does not have gluten so it is a good food for people with celiac disease. However, special care must be taken with some types of processed or refined rice, which can contain substances with gluten.

Among the types of gluten-free rice are white rice or brown rice.

4- It is perfect for people who suffer from hypertension

Sodium is one of the worst enemies of hypertensive people. This chemical substance favors the constriction of blood vessels, increasing the stress of the cardiovascular system and the pressure of the blood.

Rice is a low sodium food, so its consumption is advisable for people who suffer from hypertension or who have high blood pressure.

In this sense, a 2012 study, published in the Asia Pacific Journal of clinical nutrition, showed that the consumption of 400 grams of rice a day reduced the risk of hypertension by 42%.

This same year, in January 2017, research was published that associates protein deficiency with low rice consumption. This study was carried out among the population of South Korea and concludes that this protein deficiency in the body in turn causes higher blood pressure, favoring hypertension.

5- Prevents cancer

Cancer is one of the most feared diseases in our days and more and more studies recommend a good diet to prevent this disease or to slow down the metastasis process.

In relation to this topic, there is a study from 2011 developed jointly by the Department of Biotechnology, the Department of Medical Research and the university hospital of the School of Medicine of Taiwan (China) This research concludes that there are substances present in some types of rice, such as black rice that slows down the speed of metastasis processes in oral cancer.

This ability is due to chemicals present in black rice, anthocyanins, water-soluble pigments that are antioxidants.

In another study that I mentioned above, from 2016, in addition to associating the consumption of brown rice with the prevention of cardiovascular diseases, the ingestion of this food is also related to a lower risk of suffering from some type of cancer.

In this list you have other foods to prevent cancer.

6- It is ideal for reducing cholesterol

Cholesterol is a necessary substance for the body, but its excess can clog blood vessels, increasing the likelihood of heart disease.

One of the causes of increased cholesterol is a high consumption of fatty foods. In this sense, rice is a good alternative due to its low level of fat.

In addition, the essential fatty acids that it has are almost all belonging to the group of unsaturated fats, or good fats.

Rice has traditionally been used in China as a supplement to lower cholesterol. From rice, they make red rice yeast, which is no longer a substance in rice that they ferment with a fungus, monascus purpureus.

This supplement has spread in the field of homeopathic medicine.

It is advisable to consult with your doctor about the use of these products before using them, since the benefits of this type of natural medicine and the side effects that it may have have not yet been 100% demonstrated, as well as whether they are suitable for consumption for all the world.

7- Take care of your skin and your hair

It is scientifically proven that there are rice extracts that are a good supplement for the treatment of alopecia. A study from 2015, published in the Biological & pharmaceutical bulletin, demonstrated through a sample of 50 patients who had alopecia, that rice bran was effective against hair loss and that no adverse reactions were detected during its use.

Other articles talk about the benefits of rice water for both skin and hair. An article on the website healthy and natural world states that the effectiveness of this product for hair health is due to a substance called inositol, which gives hair elasticity and prevents breakage.

8- It is an antioxidant

Rice contains a large number of antioxidant substances, they include phenolic acids, flavonoids or anthocyanins, among others.

These molecules take care of the health of the body, protecting healthy cells from external damage.

A study published in March 2014 in Food Science & Nutrition, recommends consuming rice in grain or bran to maintain all the antioxidant properties of this food.

9- It is rich in vitamins

Rice is a source of vitamins. It is especially rich in vitamins of group B and group E.

These vitamins are transformed into energy for your body. In addition, the lack of some B vitamins, such as B6, present in rice can lead to the development of diseases such as anemia.

The presence of vitamin E in rice provides antioxidant properties to this food. Vitamin E protects tissues, cells and organs, as well as preventing aging.

In addition, a high content of vitamins is a guarantee for health, since they strengthen the immune system.

10- Promotes good digestion

Rice is one of the most digestive cereals due to its high fiber content, especially if we refer to brown rice. This substance promotes digestion.

11- It helps you lose weight in a healthy way

The moderate consumption of rice along with the practice of daily physical activity, is a good way to stay in line. Some varieties of this seed are especially effective, such as brown rice.

This is demonstrated by a study published in April 2014 in the International Journal of Preventive Medicine. The researchers conducted a trial of 40 overweight or obese women who were given a treatment with brown rice for 6 weeks. During this period, they were measured four times.

In addition to reducing fat levels and preventing cardiovascular diseases, with this treatment they were able to reduce the contour of the hips, waist and lose weight in just 6 weeks.

12- Protect your kidneys

Among other properties, rice has diuretic properties, it helps to eliminate liquids.

A study collected in the British Journal of Urology, already demonstrated in 1986 that rice bran is used to eliminate excess calcium in the urine, one of the main causes of the appearance of stones in the kidney.

A subsequent investigation, developed by the same authors, experimented with a rice bran treatment among patients with hypercalciuria or high levels of calcium in the urine. Ultimately, it was shown to correct this problem, but the ability of this treatment to prevent recurrence of this condition was not guaranteed.

13- Helps to eliminate edema

As I have already said, rice helps eliminate fluids and excess fat from the body.

Among them edemas, serous accumulations that usually appear in the joints.

14- It is beneficial for diabetes

One of the types of rice, brown rice is especially beneficial for chronic ailments such as diabetes, since it generates less amounts of sugar in the body than other varieties of this cereal.

15- Some types of rice are perfect to combat constipation

Rice is often associated with an astringent food, as it is often used when someone is sick to their stomach or has diarrhea. However, rice, in addition to being a great help when suffering from gastroenteritis, is also a good way to combat constipation.

It is effective against constipation, due to its high fiber content.

Rice varieties

Rice can be classified into various types based on its shape or color.

The first distinction to make is between white rice and brown rice. The latter is also called brown rice, since it is only husked, but it maintains the original layer of bran, which gives it that brown color.

Types of rice by grain shape:

- Long grain: It needs more water and time to cook. An example of long grain rice is Basmati rice.

- Medium grain: It is the one most used in Spanish cuisine. A medium grain rice is Bomba rice.

- Short grain. This type of rice sticks more easily than the previous two. An example of short grain rice is Arborio rice.

Types of rice according to color:

- Red rice. It is a type of brown rice, named for the color of the bran that covers the seed.

- Black rice. Brown rice rich in fiber. The bran that covers it is black and when cooked it turns purple.

Nutritional value of rice

Components per 100 g of raw brown rice:

* Source: National Nutrient Database of the United States Department of Agriculture (USDA).

References

1. Ebisuno, S., Morimoto, S., Yoshida, T., Fukatani, T., Yasukawa, S., & Ohkawa, T. (1986). Rice-bran Treatment for Calcium Stone Formers with Idiopathic Hypercalciuria. British Journal of Urology, 58 (6), 592-595.
2. Shao, Y., & Bao, J. (2015). Polyphenols in whole rice grain: Genetic diversity and health benefits. Food Chemistry, 180, 86-97.
3. International Rice Research Institute.
4. Karimi, E., Mehrabanjoubani, P., Keshavarzian, M., Oskoueian, E., Jaafar, HZ, & Abdolzadeh, A. (2014). Identification and quantification of phenolic and flavonoid components in straw and seed husk of some rice varieties (Oryza sativa L.) and their antioxidant properties. Journal of the Science of Food and Agriculture, 94 (11), 2324-2330.
5. Lee, SJ, Lee, SY, Sung, SA, Chin, HJ, & Lee, SW (2017). Low Rice Intake Is Associated with Proteinuria in Participants of Korea National Health and Nutrition Examination Survey. Plos One, 12 (1).
6. Fan, M., Wang, I., Hsiao, Y., Lin, H., Tang, N., Hung, T., Chung, J. (2015). Anthocyanins from Black Rice (Oryza sativaL.) Demonstrate Antimetastatic Properties by Reducing MMPs and NF-κB Expressions in Human Oral Cancer CAL 27 Cells. Nutrition and Cancer, 67 (2), 327-338.
7. Ebisuno, S., Morimoto, S., Yasukawa, S., & Ohkawa, T. (1991). Results of Long-term Rice Bran Treatment on Stone Recurrence in Hypercalciuric Patients. British Journal of Urology, 67 (3), 237-240.
8. Aune, D., Keum, N., Giovannucci, E., Fadnes, LT, Boffetta, P., Greenwood, DC, Norat, T. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. Bmj, I2716.