From Antioxidants to Fiber: Exploring the Health Benefits of Black Rice

Black rice is rich in amino acids, fatty acids, antioxidants, flavonoids, anthocyanins and other phenolic compounds. Its consumption improves the energy level and digestive power of the body. The amino acids present in it can be effective in completing many functions of the body. Apart from this, other essential nutrients are present in black rice, such as -

• Vitamin E
• Riboflavin (B2)
• Niacin (B3)
• Beta Carotene
• Calcium
• Chromium
• Phosphorus
• Iron
• Manganese
• Potassium
• Zinc
• Copper
• Magnesium
• Nutrients present in a quarter cup (45 grams) of black rice
• Calories - 160
• Fat - 1.5 grams
• Protein - 4 grams
• Carbs - 34 grams
• Fiber - 1 gram
• Iron - 6% of daily requirement

(Read more - White rice or brown rice: which is healthier?)

There can be many benefits of eating black rice. It can be effective in preventing eye problems and preventing cancer. Let us know in detail about the benefits of eating black rice -

Black rice is generally considered safe, but it contains a large amount of arsenic like other types of rice. At the same time, to avoid eating more arsenic, black rice should be washed with water and dried thoroughly before cooking. Also, it is best to eat black rice in small quantities, as consuming it in large quantities can cause gastrointestinal effects such as upset stomach, bloating or gas.

(Read more - Grains: Health Benefits )

Black rice can be cooked and eaten like normal rice. Apart from this, it can also be included in many types of dishes. Black rice can be made in this way -

• 1 Mix rice and water as per your requirement in a saucepan and keep it to cook on medium flame.
• When the water comes to a boil, reduce the flame and cook for about 30 to 35 minutes.
• Cook the rice until it becomes soft and the water is completely absorbed.
• After this, remove the pan from the flame and keep the lid on it for 5 minutes.
• Mix the rice thoroughly before serving, so that the rice looks uniform everywhere.
• Keep in mind that 2 1/4 cups (295 ml) of water is required for 1 cup (180 grams) of uncooked black rice.
• To prevent the rice from becoming sticky while cooking, do not forget to wash the rice with cold water before cooking. By doing this, the excess starch present on the upper surface of the rice gets removed.

(Read more - Phytonutrients: types, benefits, side effects)

Black rice is considered healthy for health. Its consumption can help in weight loss and make the eyes healthy. At the same time, problems like cancer can also be avoided. Apart from this, eating black rice in large quantities can cause problems like gas, indigestion. Just keep in mind that if you are suffering from any kind of problem, then consume black rice only on the advice of an expert.