20 Rice Nutrition Facts And Health Benefits

White rice and brown rice both contain mainly carbohydrates and some protein. In addition, rice is a good source of phosphorus, manganese, magnesium, selenium, folic acid, iron, thiamin, and niacin. Following is the nutrition fact provided by the USDA per one cup of cooked short-grain white rice.

• Calories: 242
• Carbohydrate: 53.2g
• Protein: 4.43g 
• Fat: 0.4g
• Dietary Fiber: 0.558 g
• Phosphorus: 68.8 g
• Magnesium: 24.2 mg
• Manganese: 0.071 mg
• Iron: 2.77 mg
• Thiamine: 0.31mg
• Niacin: 3.42 mg
• Vitamin B6: 0.093mg

Rice is rich in carbohydrate which provides our body with energy. Once carbs in rice enter our systems, our bodies work to transform those carbohydrates into energy and help us perform our daily activities.

Other components found in rice such as all the vitamins and minerals help to increase the metabolic activity of our body's organs. In doing so, our bodies have increased energy levels.

Rice is the most popular gluten-free grain. It is a natural gluten-free food which makes it a great choice for people suffering from gluten intolerance or celiac disease. But we need to make sure to buy rice that has not been cross-contaminated.

Rice is a versatile food that can be cooked into various forms like steamed, stir-fried, salads, and soup. Since it is gluten-free in its purest form, everyone can enjoy its nutritional value and delicious flavors.

Brown rice is known as a good source of dietary fiber. Both white and brown rice have it's benefits, but in this case, brown rice is more beneficial. This is due to brown rice containing the husk, which is where more nutrient is found.

Rice bran oil is another source that promotes heart health. It is filled with anti-inflammatory properties which help to reduce cholesterol levels in our body that helps to prevent heart disease. 

Whole grain rice is a nutrient-rich food that is anti-inflammatory in nature. It contains a lot of phytochemicals that combat oxidative stress and help support a healthy gut microbiome.

It is very important to always look for ways to reduce inflammation throughout our bodies. This will act as prevention from various kinds of diseases including gut and heart health. That is why rice is a great feature of any diet. 

Fiber-rich foods are always extremely helpful for our digestive system. One thing we get plenty of from brown rice is dietary fiber. This keeps our digestive system healthy, stress-free, and regular. 

A good amount of fiber in our diet helps prevent constipation and other digestive issues in our body. Constipation can lead to a lot of health issues. Therefore including brown rice in our diet can solve this health problem.

A variety of B vitamins is one of the important nutrients in rice. Consuming this will help us improve the health of our nervous system since our body's nervous system greatly depends upon the use of different B vitamins for its smooth operations.

Different types of vitamin B are known to help produce neurotransmitters in our body. These neurotransmitters work to regulate biological processes. Hence, one easy thing we can do to support our nervous system is to include rice in our diet. 

Rice can be a great addition to a diet for someone who is constantly struggling to lose weight. A healthy plate of rice can be a powerful option to aid in this quest. But it is important to note the portion we intake.

Rice contains low amounts of fat, cholesterol, and sodium, which are key factors in reducing obesity. Rice is so fulfilling that it helps to keep us full for longer periods and avoid cravings. Again, it is high in fiber, which also prevents obesity.

For someone searching for ways to stay preventive in fighting cancer risk, consuming high-fiber foods like rice could help. High fiber in rice helps digestion and maintains blood pressure levels. That means a healthy body in general with a healthy digestive tract.

This means body waste does not remain in our body for a long period. Keeping the flow moving means a lower chance of this waste engaging with our healthy cells. This is good for fighting against and preventing intestinal and colorectal cancer.

For anyone suffering from hypertension, consuming rice is a nice way to fight it. It contains very minimal amounts of sodium. Sodium is famous for constricting arteries and veins in our body. We must limit our sodium intake.

High sodium intake increases the levels of stress or strain placed on the cardiovascular system resulting in blood pressure rises. In the long run, sodium can have bad effects on the heart and cause multiple heart conditions. Sticking to low-sodium food is a great way to reduce these risks. 

Both white rice and brown rice work as blood sugar regulators, but brown rice is the better choice for this purpose. Due to more fiber being found within the husk, brown rice works better for slowing down the absorption of glucose in the body.

This slowdown of glucose in our body gives the body's insulin time to disperse the glucose throughout itself. But carb on rice needs to be taken in a proper amount or else adverse effects may occur.

Both topically and consuming rice can be used in our skincare routines. It can be applied in powder form into the skin as it helps to reduce skin inflammation. Rice water can also be used against skin damage.

Brown rice is proven more influential as it contains phenolic compounds. They help to reduce redness and skin irritation. Also, because of all the antioxidants present in the rice it helps to slow the aging process by delaying wrinkles from appearing.

Many studies have shown applying rice water to hair has helped increase hair volume, and better hair shine and appearance. They have also resulted in stronger follicles, repair of cuticle damage, dandruff prevention, and anti-inflammatory effects on the scalp.

Inositol a nutrient in rice, has been linked to preventing premature hair loss and hair shedding on the scalp. Also, it helps penetrate the hair strand itself by delivering minerals, vitamins, and amino acids that are important for hair strength.

For vegans looking for a protein-rich alternative, rice can serve them well.  Rice nutrition facts state that it contains all nine essential amino acids required in good protein.

One cup of cooked brown rice contains approximately 5 grams of protein. Someone not a fan of brown rice can consider jasmine rice as well. A cup of cooked jasmine rice contains around 238 calories and 4 grams of protein.

Fermented rice is rich in potassium, selenium, sodium, and chloride. This helps to keep blood sugar levels controlled and prevent metabolic disorders. Increased levels of selenium and magnesium are beneficial for bone health.

Similarly, brown rice is packed with bran and germ layers that contain bone-building phosphorus. Also, fortified rice drinks are a great alternative for vegans who don't drink milk. This can be a great source of calcium essential for bone health.

Consuming carbs in rice is an effective way to promote sleep. Carbs are essential for the production of serotonin. This is a neurotransmitter that regulates appetite, mood, and sleep. Then Serotonin is converted into melatonin.

Melatonin is responsible for regulating the sleep and wake cycle. Melatonin is frequently used as a natural sleep aid and is famously used for sleep disorders. However, rice alone is not enough. It must be combined with foods that help control blood sugar levels.

Exercise causes muscle damage that leads to fatigue and soreness. We know that rice contains an amino acid that is a building block of protein. Protein is essential in repairing and building muscle after exercise.

Even if you are an athlete with a sensitive stomach, rice can be great for you. They are naturally gluten-free and very easily digestible food options. Also, carb in rice provides great energy during and after workouts.

The nutrient value of rice is so vast that it also contains essential nutrients for our immune system, including antioxidants, vitamins, and minerals. Vitamin B complex plays a crucial role in maintaining a healthy immune system like producing antibodies and fighting off infections.

Similarly, minerals in rice contain selenium and zinc. Zinc helps in white blood cell production which is also used in fighting off infection. Selenium assists in antibody production which is very essential for immunity.

For many, rice is a great comfort food. A full stomach of rice combined with great side dishes is a  perfect recipe for happiness. A bad and stressful day can be instantly turned around with a happy stomach.

Carbs from rice like those available in white rice provide our body with the building blocks that are required to produce serotonin. Serotonin is the ingredient that makes us feel good and relaxed.

Carbohydrate-rich nature of rice makes it a great food for brain health. The carbohydrate in rice is broken down into glucose by the body. This glucose is used by the brain as an energy to function properly.

Also, the vitamin B present in brown rice is essential for proper brain function. Vitamin B is also known for preventing brain diseases like dementia and helping to produce neurotransmitters. Hence, it is great to include rice in our diet.

A balanced and nutrient-rich diet plays an excellent role in overall health and well-being. Rice has always been that comfort food packed with nutrients like carbs and other vitamins and minerals required by our body.

Including rice in our diet in one way or another will allow our bodies to observe its full nutritional benefits. Rice may have some drawbacks like promoting type-2 diabetes, but knowing the type of rice and the required portion for a meal will help address this issue.