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White Rice Nutrition and The Benefits For Health
White rice is rich in nutrients, so it gives a lot of health benefits. Rice is not fattening if eaten in small portions. In fact, rice is a good source of vitamins and minerals. In every 100 grams of white rice contained 80 grams of carbohydrates, 1.3 grams fiber, 0.6 grams of fat, 7:13 grams of protein, 0.07 milli grams of thiamin, niacin 1.6 g, 0.8 milligrams of iron and 25 milligrams of magnesium.
Many people say that eating white rice, can cause weight gain or obesity. But in fact, the result of research conducted at the University of Canterbury, England, found that rice can actually prevent you from colon cancer. Professor Ann Richardson of the University of Canterbury, said there are several laboratory studies showing the rice has the effect of suppressing tumor and cancer.
Japan and China are the countries that reported population suffered colon cancer. The reason for the people in these countries have experienced a change in the pattern of eating a very significant way. Japanese and Chinese citizens now have to replace rice with other carbohydrate sources. As a result, rice consuming activities Jedi declined to almost 50 percent in Japan during the last 20 to 30 years. Based on the report of the World Health Organization (WHO) from 2010, shows the lowest colon cancer patients were men in Asia and the Pacific Islands. This is because most of the people living in the region makes the rice as a staple food consumed each day.
White rice nutrition
| White rice (long-grain, raw) Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 1,527 kJ (365 kcal) |
Carbohydrates | 80 g |
| Sugars | 0.12 g |
| Dietary fiber | 1.3 g |
Fat | 0.66 g |
Protein | 7.13 g |
| Vitamins | |
| Thiamine (B1) | (6%) 0.0701 mg |
| Riboflavin (B2) | (1%) 0.0149 mg |
| Niacin (B3) | (11%) 1.62 mg |
Pantothenic acid (B5) | (20%) 1.014 mg |
| Vitamin B6 | (13%) 0.164 mg |
| Trace metals | |
| Calcium | (3%) 28 mg |
| Iron | (6%) 0.80 mg |
| Magnesium | (7%) 25 mg |
| Manganese | (52%) 1.088 mg |
| Phosphorus | (16%) 115 mg |
| Potassium | (2%) 115 mg |
| Zinc | (11%) 1.09 mg |
| Other constituents | |
| Water | 11.61 g |
| |
| Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database | |
White rice benefits for health
- Source of energy: White rice is one source of carbohydrate foods that have a high enough. In addition, the nutrients in rice will optimize all organs of the body including your brain organs.
- Maintaining the heart organ health: Rice is one of the foods that contain non-koleterol. In this case, the rice does not contain bad fats or bad cholesterol that can harm someone's heart organ.
- Prevent high blood pressure: Hypertension or high blood pressure is also very harmful to a person's soul keselelamatan. Rice has a low sodium content in number. Fairly high sodium content in a food causes the arteries or blood vessels constrict, increasing stress levels and high blood pressure.
- Prevent cancer: Rice is consumed each day were able to ward off some cancers such as colorectal cancer and colon cancer. This is because, rice contains a number of fiber, vitamin C, vitamin A, phenolic and flavonoid.
- Prevent a number of skin inflammation: a phenolic compound is a compound contained in rice. This phenolic compounds that counteract the amount of inflammation in the skin and delay the appearance of wrinkles (signs of aging on the skin).
- Maintaining the digestive organs health: Rice can help improve the health of the digestive organs, and avoid the various problems in the digestive organs. This is because, rice contains a number of fiber which helps the process of digestion.
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