Also rice but this type also helps lose weight and stay young

Every day, almost every family uses white rice to make delicious meals for the family. They are a staple food in many cultures and have many nutritional benefits, such as providing energy, being easy to digest, providing some essential nutrients... and especially being reasonably priced.

However, according to Melissa Mitri - president of the Academy of Nutrition and Dietetics in the US, you should eat more brown rice because it is several times more nutritious than white rice. Because during the processing, this type of rice only has the hull removed, the rest is kept, so it is much richer in vitamins and minerals.

Benefits of brown rice

Also known as brown rice, they are like a whole grain. After milling, only the outer shell is removed, leaving the bran and germ intact. Therefore, brown rice often contains many nutrients such as fiber, magnesium, iron, thiamine and zinc. Furthermore, the glycemic index of brown rice is also lower than that of white rice.

According to many studies, the fiber in brown rice is usually 1-3g more than white rice. They not only help enhance digestion, remove toxins from the body, reduce the risk of intestinal diseases... but also have the ability to regulate blood sugar. Thereby preventing complications and preventing diabetes.

Besides, the fiber in brown rice also supports weight control. When you eat foods rich in fiber like brown rice, you feel full longer, helping reduce cravings and limit excess calorie consumption. Thereby preventing weight gain and reducing the risk of obesity, helping you stay in shape more effectively.

Moreover, brown rice also has some other great benefits as follows:

- Improves skin, making skin bright and smooth

Brown rice is a rich source of essential vitamins for the skin such as vitamins B1, B3, and B6... They are very important for the process of regenerating and protecting the skin, enhancing blood circulation and supplementing nutrients for the skin. skin. If eaten regularly, brown rice will improve moisture and fade dark spots, keeping the skin youthful.

Furthermore, brown rice also contains many antioxidants such as phenolics and flavonoids, which help protect the skin from damage caused by free radicals - one of the main causes of skin aging, reducing elasticity and appearance. show wrinkles. These substances will help prevent skin aging and keep skin radiant.

- Enhance liver function, protect the liver

Brown rice is a rich source of minerals like selenium and zinc - substances important for liver health. Selenium has powerful antioxidant properties, helps reduce inflammation and protects the liver from damage. Zinc supports the division and recovery of liver cells, helping the liver quickly recover after damage and maintain function.

In addition, thanks to its high fiber content, brown rice helps regulate cholesterol levels by reducing the absorption of bad cholesterol (LDL) from food and enhancing cholesterol excretion through the digestive tract. This helps reduce pressure on the liver and prevent cholesterol-related liver diseases such as fatty liver, cirrhosis...

- Prevent kidney stones

Brown rice helps maintain a balanced pH by providing natural alkaline compounds, which help reduce the acidity of urine. Urine that is too acidic can lead to the formation of uric or calcium oxalate stones. So eating brown rice regularly will help prevent and reduce the risk of kidney stone formation.

In addition, the fiber in brown rice also helps enhance the kidney's excretion ability, ensuring that wastes and toxins are effectively removed from the body. So take advantage of eating brown rice to prevent diseases.

- Prevent cancer

As mentioned, antioxidant compounds such as polyphenols and flavonoids in brown rice help protect cells from damage caused by free radicals, thereby reducing the risk of developing various types of cancer. The fiber in brown rice also helps remove carcinogens from the digestive tract, reducing the risk of various types of intestinal cancer.

- Improve nervous system health

Brown rice contains B vitamins and antioxidants that help protect nerve cells, as well as improve brain function. This helps reduce the risk of neurological diseases such as Alzheimer's and Parkinson's, while also improving memory and concentration.

Notes when eating brown rice

Brown rice is known to be a nutritious food, bringing many health benefits, so many people often use brown rice to enjoy every day. However, brown rice is only good if you eat it properly, so keep a few things in mind when using this food:

- Do not eat brown rice that has been left out for too long, and do not reheat brown rice many times because the nutrients will be reduced and it will be difficult to eat, even harmful to your health.

- The outside of brown rice has a tough grain coat, so before cooking, you need to soak the rice in water for about 30 minutes to a few hours to soften it, making it easier to cook. At the same time, when cooking, you also need to add a lot of water, because brown rice absorbs more water than regular white rice.

- Like any other food, brown rice is only good if you eat it in moderation. If you eat too much brown rice, it will cause indigestion and hinder nutrient absorption.

- Some people often think that eating brown rice is better for your health than eating regular rice or white rice, but this is wrong. According to experts' recommendations, you should only eat brown rice 2-3 times per week.