The health benefits of rice include its ability to provide fast and instant energy, good bowel movements,

stabilized blood sugar levels, while also providing an essential source of vitamin B1 to human body. Other benefits include skin care, resistance to high blood pressure, dysentery and heart diseases. Rice is a fundamental food in many cultural cuisines around the world, and it is an important cereal crop that feeds more than half of the worlds population. The various benefits of rice can be found in more than forty thousand varieties of this cereal that is available throughout the world. The two main categories are whole grain rice and white rice. Whole grain rice is not processed very much, so it is high in nutritional value, whereas white rice is processed so that the bran or outer covering is removed, leaving it with less nutritional value.

Rice can also be defined by the length of each grain. Indian or Chinese cuisines specialize in long grained rice, whereas western countries prefer short or medium length grains.

Health Benefits of Rice Some of the health benefits of rice are explained below. Great source of energy: Since rice is abundant in carbohydrates, it acts as fuel for the body and aids in the normal functioning of the brain. Cholesterol free: Eating rice is extremely beneficial for your health, simply because it does not contain harmful fats, cholesterol or sodium. It forms an integral part of balanced diet.

Blood pressure management: Rice is low in sodium, so it is considered one of the best foods for those suffering from high blood pressure and hypertension. Cancer prevention: Whole grain rice like brown rice is rich in insoluble fiber that can protect against many types of cancer. Many scientists and researchers believe that such insoluble fibers are vital for protecting the body against the development and metastasis of cancerous cells.
Skin care: Medical experts say that powdered rice can be applied topically to cure certain skin ailments. On the Indian subcontinent, rice water is readily prescribed by ayurvedic practitioners as an effective ointment to cool off inflamed skin surfaces. Alzheimers disease: Brown rice is said to contain high levels of nutrients that stimulate the growth and activity of neurotransmitters, subsequently helping to prevent Alzheimers disease to a considerable extent. Dysentery: The husk part of rice is considered to be an effective medicine to treat dysentery, and some people say that a three month old rice plants husks are said to have diuretic properties. Chinese people believe that rice considerably increases appetite, cures stomach ailments and reduces all digestive problems. Rich in vitamins: Rice is an excellent source of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine and riboflavin. Cardiovascular health: Rice bran oil is known to have antioxidant properties that promote cardiovascular strength by reducing cholesterol levels in the body. Resistant starch: Rice abounds in resistant starch, which reaches the bowel in undigested form. This type of starch stimulates the growth of useful bacteria that help with normal bowel movements. According to the International Rice Research Institute in the Philippines, the nutritional value of rice needs to be improved even more so that it benefits mankind. Rice, being the most dominant cereal crop in most of the world can improve the lives of millions of people who consume it. Efforts are currently being made to increase the micro-nutrient value of rice by combining traditional methods of growing crops with modern bio-technology. The institute further states that the development of rice with high iron and zinc compounds could be possible through bio-fortification. That can also induce high quality yields, which could be eagerly accepted by farmers as well as rice consumers for healthier, longer lives. The Last Word on Rice Rice can also prevent chronic constipation. The insoluble fiber from rice acts like a soft sponge that may be pushed through the intestinal tract quickly and easily. Brown rice

and whole grains are well-known to be rich in insoluble fiber. However, it is advisable to drink lots of water for relieving your constipated condition, in addition to eating fibrous foods. Diabetic patients should include brown rice rather than white rice, which contains low levels of glycemic index. As little as one cup of brown rice on a daily basis provides a person with almost 100% of their daily manganese requirement, which helps to produce energy from carbohydrates and protein. Brown rice is also extremely beneficial for normal functioning of the nervous system and the production of sex hormones.

Rice Nutrition Facts

Rice is an excellent source of energy, especially energy-giving carbohydrates, which are used in the body for brain performance, physical activity, bodily functions and everyday growth and repair. After carbohydrate, protein is the second most abundant constituent of rice. When compared to that of other grains, rice protein is considered one of the highest quality proteins. Rice is low in fat and cholesterol free. Rice contains negligible amounts of sodium, with less than 5mg sodium per 100g serve. It is therefore a super food for those who need to watch their salt intake. Both white and brown varieties of rice contain essential vitamins and minerals, including B-group vitamins (e.g. thiamin, niacin) zinc and phosphorus. Brown rice contains more nutrients and fibre than white rice since it retains the bran and germ, where many of the vitamins and minerals are found. The bran layer of brown rice provides valuable dietary fibre. One cup (160g) of cooked brown rice contains around 2.4g of dietary fibre, which equates to 8% of an average mans daily fibre needs and 9.6% of an average womans daily fibre needs. Rice is gluten free and the most non-allergenic of all grains. To retain nutrients, do not rinse rice under water before or after cooking. Brown rice contains natural oils in the bran, so it has a shorter shelf life than white rice. Its best to refrigerate or freeze brown rice to extend its shelf life.

Rice Consumption Facts

Rice is an ancient cereal grain that sustains two-thirds of the worlds population. There are more than 40,000 different varieties of rice. Of the 40,000 varieties, more than 100 grow world-wide, but only around 10% are marketed and sold.

Rice is the seed of the monocot plants Oryza sativa (Asian rice) or Oryza glaberrima (African rice). As a cereal grain, it is the most widely consumed staple food for a large part of the world's human population, especially in Asia. It is the grain with the second-highest worldwide production, [1] after maize (corn), according to data for 2010.

http://en.wikipedia.org/wiki/Rice

The following is a list of varieties of rice. Worldwide there are more than 40,000 different varieties of rice, species name Oryza sativa. Here are some of the common and popular varieties.

Comparison of rice to other major staple foods[edit]

The table below shows the nutrient content of major staple foods in a raw form. Raw grains, however, aren't edible and can not be digested. These must be sprouted, or prepared and cooked for human consumption. In sprouted and cooked form, the relative nutritional and anti-nutritional contents of each of these grains is remarkably different from that of raw form of these grains reported in this table.
[25]

Nutrient content of major staple foods

STAPLE:

Maiz Swee [ [ e / Rice Whea Potat Cassa Soybean (Gr t Sorghu Yam Plantai [C] [D] [E] [F] [H] [Z] B] Y] Corn t o va een) potat m n [G] [A] o

Component (per 100g portion)

Amo Amo Amou Amou Amount Amount unt unt nt nt

Amou Amo Amoun Amount nt unt t

Water (g)

10

12

13

79

60

68

77

70

65

Energy (kJ)

1528 1528 1369

322

670

615

360

1419

494

511

Protein (g)

9.4

7.1

12.6

2.0

1.4

13.0

1.6

11.3

1.5

1.3

Fat (g)

4.74

0.66

1.54

0.09

0.28

6.8

0.05

3.3

0.17

0.37

Carbohydrates (g 74 )

80

71

17

38

11

20

75

28

32

Fiber (g)

7.3

1.3

12.2

2.2

1.8

4.2

6.3

4.1

2.3

Sugar (g)

0.64

0.12

0.41

0.78

1.7

4.18

0.5

15

Calcium (mg)

28

29

12

16

197

30

28

17

Iron (mg)

2.71

4.31

3.19

0.78

0.27

3.55

0.61

4.4

0.54

0.6

Magnesium (mg) 127

25

126

23

21

65

25

21

37

Phosphorus (mg) 210

115

288

57

27

194

47

287

55

34

Potassium (mg)

287

115

363

421

271

620

337

350

816

499

Sodium (mg)

35

14

15

55

Zinc (mg)

2.21

1.09

2.65

0.29

0.34

0.99

0.3

0.24

0.14

Copper (mg)

0.31 4

0.22

0.434 0.11

0.10

0.13

0.15

0.18

0.08

Manganese (mg)

0.48 5

1.09

3.985 0.15

0.38

0.55

0.26

0.40

Selenium (mcg)

15.5

15.1

70.7

0.3

0.7

1.5

0.6

0.7

1.5

Vitamin C (mg)

19.7

20.6

29

2.4

17.1

18.4

Thiamin (mg)

0.38 5

0.58

0.383 0.08

0.09

0.44

0.08

0.24

0.11

0.05

Riboflavin (mg)

0.20 1

0.05

0.115 0.03

0.05

0.18

0.06

0.14

0.03

0.05

Niacin (mg)

3.62 7

4.19

5.464 1.05

0.85

1.65

0.56

2.93

0.55

0.69

Pantothenic acid (mg)

0.42 4

1.01

0.954 0.30

0.11

0.15

0.80

0.31

0.26

Vitamin B6 (mg)

0.62 2

0.16

0.3

0.30

0.09

0.07

0.21

0.29

0.30

Folate Total (mcg)

19

231

38

16

27

165

11

23

22

Vitamin A (IU)

214

13

180

14187 0

138

1127

Vitamin E, alpha0.49 tocopherol (mg)

0.11

1.01

0.01

0.19

0.26

0.39

0.14

Vitamin K (mcg)

0.3

0.1

1.9

1.9

1.9

1.8

2.6

0.7

Betacarotene (mcg)

97

8509

83

457

Lutein+zeazanthi 1355 0 n (mcg)

220

30

Saturated fatty acids (g)

0.66 7

0.18

0.269 0.03

0.07

0.79

0.02

0.46

0.04

0.14

Monounsaturated 1.25 fatty acids (g) 1

0.21

0.2

0.00

0.08

1.28

0.00

0.99

0.01

0.03

Polyunsaturated fatty acids (g)

2.16 3

0.18

0.627 0.04

0.05

3.20

0.01

1.37

0.08

0.07