Rice is a grain that has been widely used throughout history to feed entire populations of different nations. It is a basic cereal, which is part of the diet of Asian and Latin American gastronomic cultures.
In fact, it has been scientifically proven through various studies that this cereal provides multiple health benefits, since it helps prevent various diseases and provides large amounts of vitamins and minerals for the functioning of the body.
In this article you will find in detail the incredible benefits that rice provides for health, as well as its nutritional properties and how it can be consumed.
Health benefits of rice
According to several experts, rice is a food that contains various components that help the body, since it provides vitamins and minerals that provide vigor to the human body. Among its main benefits we can highlight the following:
1. Promotes proper brain function
Rice is a food that favors brain function, since this cereal has vitamin B1 and minerals such as calcium, magnesium and zinc, which help improve long-term memory and learning in people.
In the same way, an article carried out in Havana on brain nutrition mentions that magnesium and zinc help to reduce nervousness, anxiety and nervous tension, these being mental health problems.
2. Controls high blood pressure
Including rice in the diet frequently favors people to control high blood pressure since it is a low-sodium food. Therefore, this cereal is advisable for those who have high blood pressure.
3. Reduces cardiovascular disorders
Rice is a cereal that helps reduce cardiovascular disorders. This is mainly due to its high fiber content, as well as the B vitamins and minerals such as iron and zinc that contribute to this great health benefit.
Similarly, it has been proven that rice has a low percentage of sodium, which keeps blood pressure levels controlled. On the other hand, the antioxidant properties of this cereal protect the heart .
In this sense, a study carried out at the Santa María National University on the composition and nutritional characteristics of rice, mentions that the dietary fiber that this food has helps to prevent and control cardiovascular diseases.
4. Strengthens the immune system
Cereals such as rice help strengthen the immune system in people, thanks to the zinc, vitamin D and B2 that this food has, making it an ideal companion for the daily or weekly diet.
5. Increases metabolism
Another benefit that rice provides is that it increases metabolism in people, since it is a source of fiber and vitamins B1, B2, B3 and D, which help improve the physical and chemical processes of the body.
6. Improves the digestive system
Rice cereal is an excellent food to improve the digestive system, this being the main reason why its consumption is advisable for people with delicate stomachs, this is because it is a good source of fiber and B vitamins.
A study on fiber and the benefits it provides for people concluded that this component is a great ally for gastrointestinal health. Helping suppress colon inflammation and maintaining a healthy digestive system.
7. Increases physical energy
Physical energy can be increased with the help of rice as it provides energy for the body in the form of carbohydrates . In the same way, the vitamins and minerals it contains favor the functioning and activity of all organs.
8. Eliminates toxins from the body
Rice is a food that helps to eliminate toxins from the human body, due to the antioxidant substances it possesses, among which are phenolic acids, flavonoids and anthocyanins.
A study carried out at the Universidad Autónoma Metropolitana de México concluded that rice is one of the foods that has enough antioxidant substances such as those mentioned above, which protect healthy cells from external damage.
9. Helps maintain a healthy weight
Maintaining a good consumption of rice favors people who obtain an ideal and healthy weight for them, since it is a low-fat food and rich in carbohydrates that end up becoming energy for the body.
Similarly, rice has a high level of fiber that helps the digestive process in such a way that it helps weight loss.
10. Prevents neurodegenerative diseases
Neurodegenerative diseases such as Alzheimer’s can be prevented with adequate consumption of rice, since it has nutrients that improve the activity of neurotransmitters , some of which are vitamin B1, calcium, magnesium and zinc.
11. Reduces the risk of cancer
It has been shown through various studies that rice helps reduce the risk of cancer, thanks to substances that act as antioxidants in the body such as anthocyanins and resveratrol.
A study carried out at the University of Extremadura on the components of rice bran mentions that it contains antioxidant properties with anticancer functions, one of these being resveratrol .
12. Improves skin and hair
Rice is a cereal that helps improve skin and hair in people, thanks to the mixture of vitamins and minerals that this food has to increase protection and softness in these two areas of the body.
rice properties
Rice is a cereal that has multiple beneficial properties for the body, which favor a good physical condition and functioning of the organism. Among which are vitamins, minerals, calories and fiber.
vitamins
Rice is a cereal that is characterized by being an excellent source of vitamins, since it has vitamin B1, B2, B3, B5, B6, E and D. All of them provide a greater guarantee for health and the strengthening of the immune system. .
minerals
The minerals found in rice are varied, since this cereal contains high amounts of iron, calcium, magnesium, zinc, phosphorus, potassium and manganese, its main function being to maintain a healthy state of the body.
Fiber
Rice is a cereal that has a high amount of fiber. For every 100 grams of this food there is around 1 gram of dietary fiber, which is very helpful due to the benefits it provides, the main one being to improve the digestive system.
calories
The calories that rice contains is an ideal amount, since 100 grams of this cereal is equivalent to 130 calories, which are necessary for physical activities, the absorption of nutrients and the good development of people.
How to consume rice?
You have to know how to consume rice in the correct way, in order to take advantage of all the nutrients and benefits that this cereal provides for the body. Therefore, we present the following options to prepare and consume it.
Cooked rice
Cooked rice is one of the most used options to consume this cereal, since its cooking method is quite healthy and serves as an accompaniment to any type of protein at lunch, the latter being the main reason for its consumption.
Ingredients
- White rice
- Water
- Salt to taste
Preparation
- Add 2 tablespoons of oil for each cup of rice to prepare in the saucepan.
- Heat the oil in the saucepan and add 1 cup of rice.
- Pour 2 cups of water for each cup of rice to prepare. Leave over medium heat until it starts to boil.
- Add salt to taste, cover and reduce heat to low. Cook for 12 minutes or until the water has been consumed.
- Let stand for 5 minutes and serve. Optionally, vegetables or vegetables can be added to the preparation.
Rice water
Rice water is a recommended drink to combat stomach problems, since it works as a home remedy to treat diarrhea and poor digestion. This preparation provides many antioxidants, vitamins and minerals for health.
Ingredients
- White rice
- Water
- sweetener to taste
Preparation
- Add 4 cups of water to a saucepan and heat until it boils.
- Add 1/2 cup of rice to the water and stir constantly.
- Let boil for at least 20 minutes.
- Strain the rice water into a container.
- Let stand 5 minutes and add sugar or any other sweetener to taste.

University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.