Brown Rice
Of all the types of rice – any form of brown rice will contain more of the nutrients as it loses only the outer layer of the grain called the hull. During the process that turns brown rice to white rice it loses 67% of its vitamin B3 (niacin) 80% of B1, 90% of B6 – half of its manganese and phosphorus, 60% of its iron and all the dietary fibre and essential fatty acids. Do you realise that to make white rice acceptable as a food it has to be artificially enriched with B1 B3 and iron?
Brown rice is a very rich source of manganese, essential for bone health and for it’s antioxidant capabilities in preventing damage to cells, particularly blood cells.
Brown rice is rich in fibre, which cleans the system of toxins and harmful deposits in the blood so helps keep your cholesterol down. Like oats it tends to release its energy slowly so maintaining stable blood sugar levels. The fibre is insoluble which means that it works through your system efficiently. This prevents some organs from getting into an overload situation like the liver and the bile duct – a speedy process through the system ensures that the bile duct does not secrete too much bile which can lead to gallstones.
Again, like turkey, brown rice is high in selenium – for our immune systems and thyroid function – also to help prevent cancer as it encourages healthy DNA repair in the cells.
Magnesium is present in high quantities and this is associated with a number of systemic problems such as asthma – high blood pressure –migraine headaches and reducing the risk of heart attacks and strokes. Magnesium does this because it helps to regulate nerve and muscle tone by balancing the action of calcium.
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