Brown Rice 27 Benefits Uses And Side Effects
Brown Rice 27 Benefits Uses And Side Effects

Do you also want to eat rice, but do not eat for fear of increasing weight? If so, the solution to your problem is in this article and its name is – Brown Rice. Brown rice will not only meet the shortage of rice in your diet, but will also help you lose weight. Apart from this, the benefits of brown rice are many, which we will talk about in this article of Stylecrase. At the same time, we will also know how brown rice is made.

Let us first know what brown rice is.

What is brown rice

The unrefined natural form of rice is called brown rice. Due to its brown color, it is called ‘Brown Rice’. It takes longer to cook than white rice and is also slightly different in taste. Also, it contains more nutrients than white rice, as it does not undergo any refining or polishing process. Paddy peels are removed from it only ( 1 ). The benefits of eating brown rice are that it gives the body adequate calories. At the same time, white rice is high in calories, due to which it can prove to be harmful for health ( 2 ) ( 3 ).

Let us now tell you the benefits of brown rice.

Benefits of Brown Rice

In brown rice, minerals like protein, magnesium, potassium and phosphorus are present in sufficient quantity. These are not only beneficial for your health, but also for the skin and hair, which are the benefits of brown rice, which we will explain further in the article. Let us now understand what the health benefits of brown rice are.

Benefits of Brown Rice for Health

1. Controls cholesterol

Increasing the amount of cholesterol in the body can cause heart disease. To control cholesterol, it is recommended to eat whole grains such as brown rice ( 4 ). Brown rice contains some amount of fiber ( 2 ). Fiber helps digest food slowly, which reduces appetite and helps cholesterol dissolve slowly in the blood. Also, LDL helps to reduce cholesterol ie bad cholesterol levels ( 5 ).

2. Benefits of Brown Rice for Diabetes

According to scientific research, brown rice can help control type 2 diabetes . It contains good amount of fiber, protein, phytochemicals and minerals. They lower blood sugar levels in the body, which are beneficial for diabetic patients ( 6 ).

3. The advantages of brown rice in weight control

Talking about the benefits of eating brown rice, it contains fiber, which can help control weight ( 2 ). Fiber is digested slowly, due to which you feel less hungry and you eat less. By doing this, your body also reduces the amount of calories and fat ( 7 ).

4. Anticancer Properties

Talking about the health benefits of brown rice, it can help prevent cancer. According to research, sprouted brown rice contains gamma-aminobutyric acid (GABA), which helps to prevent leukemia (blood cancer) cells ( 8 ).

5. Benefits of Brown Rice for Bones

Magnesium is a very beneficial mineral for keeping bones healthy and is found in plenty in brown rice ( 2 ). It helps to increase bone mineral density ( 9 ).

6. beneficial for the nervous system

If the nervous system is not functioning properly, problems such as Alzheimer’s, Parkinson’s, and migraine can occur. Magnesium may prove to be an essential element in recovering from these diseases ( 10 ). At the same time, brown rice contains sufficient amount of magnesium and by consuming it, the tantric system can be made healthy ( 2 ).

7. Increase immunity

The benefits of eating brown rice include improving immunity . It contains Vitamin E, which acts as an anti-oxidant. This improves immunity and makes it easier to avoid various diseases ( 11 ).

8. Benefits of Brown Rice for Heart Disease

According to scientific research, eating whole grains reduces the chances of heart disease by 21 percent. Brown rice is a whole grain, in which fiber is found in plenty ( 2 ). Fiber regulates the amount of cholesterol in the blood, which can relieve the problem of heart disease ( 12 ).

9. Benefits of Brown Rice for Asthma

In asthma, it is advisable to eat whole grains such as brown rice. It is rich in fiber and anti-oxidant elements, which can be beneficial in respiratory problems ( 2 ) ( 13 ).

10. Treat the intestines

Consuming brown rice improves intestinal function. The bran layer and fiber present on brown rice improve digestion power ( 14 ).

11. For the treatment of insomnia

Brown rice contains gamma-aminobutyric acid (GABA), which relieves stress or insomnia caused by excessive intake of caffeine ( 15 ).

12. prevent gallstones

To get relief from gallstones, it is advisable to eat whole grains and fiber-rich foods such as brown rice ( 16 ). According to a research, fiber is found in brown rice and is also classified as whole grains ( 17 ).

13. Beneficial for breastfeeding women

The benefits of eating brown rice are also for breastfeeding women. It can relieve stress, fatigue, and depression during breastfeeding ( 18 ).

14. Relief from depression

Brown rice has anti-depressant properties, which help fight stress and brain-related problems. The gamma-aminobutyric acid (GABA) and glutamine present in it are a type of amino acids that produce neurotransmitters in the brain. These neurotransmitters do not let stress and grief etc. affect the mind ( 19 ).

15. Avoidance of Free Radicals

Talking about the health benefits of brown rice, its anti-oxidant properties protect cells from the effects of free radicals ( 20 ).

16. Prevents neuro-degenerative complications

The brain and spinal cord are affected when neuro-degenerative. Due to this disease, neurons start to die, due to which there is a problem in maintaining mental functioning and balance of the body. Eating brown rice can have advantages in avoiding these diseases. The advantages of gamma-aminobutyric acid (GABA) found in it are explained in the article above. The effect of GABA protects against neuro-degenerative diseases such as Parkinson’s and Alzheimer’s ( 21 ).

17. beneficial for children

Brown rice contains adequate carbohydrates and fat for the development of children ( 22 ). Therefore, it is advisable to feed whole grains and energy-rich foods such as brown rice to growing children.

After knowing the health benefits of brown rice, in the next part of the article we will learn the benefits of brown rice for the skin.

Benefits of Brown Rice for Skin

Our skin starts deteriorating due to chemical products and living in polluted environment. In this case, using natural substances such as brown rice can be a good option. The nutrients present in it are beneficial in keeping the skin beautiful and healthy. Let’s know about the benefits of brown rice for the skin.

18. Bright skin

Brown rice has anti-oxidant properties ( 23 ), which protects the skin from wrinkles and pigmentation. It also protects your skin from damage from the sun’s harmful ultraviolet rays ( 24 ).

material:

  • Half cup brown rice
  • A cup of water
  • A bowl
  • Clean cotton

Method:

  • First of all, wash the rice thoroughly and clean it.
  • Now fill water in a clean bowl and soak rice in it.
  • Soak rice for 15 minutes. During this time its nutrients will dissolve in water.
  • Next, sieve the water and keep the rice aside. You can use this rice in food.
  • At the same time, soak cotton in rice water, clean your face and neck with it. Massage gently on the wet face with clean hands.
  • After massaging, leave it on your face for 10 minutes.
  • After 10 minutes, wash your face and neck with clean water and pat it with a clean towel.
  • Repeat this process daily to get glowing skin.

19. Maintain skin softness

Selenium is found in brown rice ( 25 ). Selenium maintains the flexibility of the skin. It repairs tissue damaged due to pollution. This is the reason why it is used in Naturopathy ( 26 ).

material:

  • ½ teaspoon brown rice
  • A spoonful of curd

Method:

  • To make a face mask, first grind the brown rice.
  • Now mix half a teaspoon of rice in a spoon of curd.
  • Then apply it on a clean, washed face.
  • After 10 minutes, wash it with lukewarm water.
  • Repeat this process twice a week for quick results.

20. Brown Rice for Acne

Brown rice is rich in niacin, ie vitamin B3 ( 2 ). Niacin protects the skin from pimples . It also has anti-inflammatory properties, which help fight acne ( 27 ).

material:

  • A bowl of brown rice water
  • Cotton

Method:

  • Prepare brown rice water as described above.
  • Soak cotton in this water and apply it well on the affected area.
  • Apply it on your face for 10 to 15 minutes till it dries.
  • After drying, wash the face with lukewarm water.
  • Repeat this process every third day to get rid of acne.

21. Brown Rice for Eczema

According to scientific research, the starch present in rice relieves eczema. Bathing with starch water or applying it to the affected area can provide quick relief from eczema ( 28 ).

material:

  • A bowl of brown rice water
  • Clean cloth

Method:

  • Soak a clean cloth in brown rice water.
  • Now keep this cloth on the affected area for five minutes.
  • For quick results, do this process twice a day for 10 days.

22. Stop premature skin aging

One of the benefits of brown rice for the skin is that it protects your skin from premature skin aging. The niacin present in it prevents the symptoms of premature wrinkles, skin loosening etc. and keeps the skin shiny ( 29 ).

material:

  • A bowl of brown rice water
  • Cotton

Method:

  • Soak cotton in rice water, clean your face and neck with it. Massage well on wet face with clean hands.
  • After massaging, leave it on your face for 10 minutes.
  • After 10 minutes, wash your face and neck with clean water and pat it with a clean towel.
  • Repeat this process daily.

23. Relaxation with rashes and sunburn

Brown rice has anti-inflammatory properties, which relaxes the skin from sunburn and rashes. Apart from this, you can also eat brown rice. It comes in the benefits of eating brown rice. According to research, sprouted brown rice has more anti-inflammatory properties than ordinary brown rice ( 30 ).

Method:

For this, you can use the method described for eczema.

After knowing the benefits of brown rice for skin, let’s know the properties of brown rice for hair.

Benefits of Brown Rice for Hair

Brown rice has many properties that can be helpful in keeping your hair healthy and beautiful. Let’s know what are the benefits of brown for hair.

24. Cure Dry and Falling Hair

Minerals such as zinc and calcium found in brown rice can reduce hair fall and help it grow. In addition, brown rice contains a vitamin called folate ( 2 ), which prevents premature hair from turning white ( 31 ).

material:

  • Three to four tablespoons brown rice
  • An egg
  • 1 cup water

Method:

  • Finely grind the rice and add the egg whites to it.
  • Now add a cup of water and whisk well.
  • If mixed well, apply it to your hair and shampoo it after 10 minutes.
  • This will not only clean the hair, but will also remove excess oil.
  • Do this process twice a week for better results.

25. Get rid of dandruff

Silenium found in brown rice helps in getting rid of dandruff (25). It has anti-infective properties, which help fight infection and relieve itching ( 32 ).

material:

  • A bowl of brown rice water

Method:

  • Washing hair twice a week with brown rice water can help you get rid of dandruff.

26. Natural Conditioner

The nutrients found in brown rice make the hair healthy, while maintaining its shine and softness. It can act like a natural conditioner.

material:

  • A cup of brown rice water
  • Three to four drops essential oil

Method:

  • Mix a few drops of essential oil in one cup of brown rice water.
  • After shampooing, apply it to your hair.
  • After keeping it for 10 to 15 minutes, take hair with cold water.

Let us now talk about the nutrients found in brown rice.

Nutrition of Brown Rice

Here we are telling what nutrients are found in brown rice and what quantity is present in them ( 2 ).

NUTRIENTSQUANTITY PER 100 GRAMS
Water70.27 grams
Energy123 kaloris
Protein2.74 grams
Fat0.97 grams
Carbohydrate25.58 grams
Fiber1.6 grams
Sugar0.24 grams
Calcium3 mg
Iron0.56 mg
Magnesium39 mg
Phosphorus103 mg
Potassium86 mg
Sodium4 mg
Zinc0.71 mg
Niacin2.561 mg
Follett9 micrograms

In the next part of the article, we will learn how brown rice is used.

How to use brown rice

After knowing the health benefits of brown rice, it is important to know how to make it. With the help of the instructions given below, you can make delicious brown rice.

Brown rice recipe (for 4 people)

material:

  • 250 grams brown rice
  • 500 ml water
  • a saucepan
  • Two spoons ghee

Method:

  • Put the water in the saucepan to boil.
  • When the water boils well, add brown rice to it and cook for 30 minutes on medium heat.
  • When cooked properly, turn off the heat and keep the rice covered for 10 to 15 minutes.
  • Then serve with ghee on the rice.

Apart from this, you can also make vegetable casserole and mushroom rice etc. from brown rice. You can also make kheer from it.

How much to eat: If you talk about how much brown rice should be eaten and when to eat it, then you should eat it in limited quantity. There is no research on how much brown rice should be eaten at one time.

Let us now know what the disadvantages of Brown Rice are.

Side effects of brown rice

Arsenic is found high in brown rice ( 33 ), which can have some side effects, which are as follows:

● Nausea, vomiting, headache and diarrhea ( 34 ).
● Increased arsenic intake can cause skin, bladder and lung cancer ( 35 ).

Hopefully you have got complete information about the benefits and uses of eating brown rice. However, we have also mentioned its disadvantages here, but there is no need to panic. You can take advantage of this by consuming limited amounts in your diet. If you have any other benefit related to brown rice, then do let us know by writing in the comment box below.

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