Rice is one of the most preferable and affordable ingredient that most of us find in our grocery store list. It is a perfect choice for pairing with curries, biryani, and any other South Asian dishes .
In today’s article we are going to discuss about Jasmine rice nutrition facts and it’s healthy benefits.
Before that we must check some important characteristics of Jasmine rice nutrition.
Top 10 surprising Jasmine rice nutrition facts:
So coming to the Jasmine rice nutrition facts, the first benefit of Jasmine rice is that it is a rich in carbohydrates. In just 1 serving of brown Jasmine rice ( three quarter cup of dried rice ) contains 160 calories. This calorific value comes from two sources i.e the 160 calories comes mainly from 35g of it’s carbohydrates and around 2g of carbohydrates comes from fiber. Though fiber does not gives you a calorific value but it is very vital for the human body. So carbohydrates are important source of energy because they are stored in our body in the form of starch and this starch is slowly broken down into sugar by our body which gives us energy.
2. A Modest Source of Iron
Now moving on to the next point on the Jasmine rice nutrition facts, which is it’s containment of iron . In a serving brown Jasmine rice there is 1.1 mg of Iron which can contribute to the daily requirements of Iron in a human body. The iron required differs in case of male and a female . It covers around 14 percent of the daily iron requirement of a male and 6 percent of daily requirement of a female.
Iron is a very useful element for our body because it helps your body in the generation of new usable cells and also it helps in supplying oxygen to the body tissues. Including proper amount of Iron in your diet helps in improving digestion and keep you away from the digestive problems which in turn can help you strengthen your immunity system.
3. Benefits From Whole Grains
The add on to the Jasmine rice nutrition facts is that eating Jasmine rice will give you all the nutrients and benefits that a person gets by eating whole grains. As we all know and must have heard many a times that eating whole grains is having numerous benefits and so does eating Jasmine rice. Eating brown Jasmine rice will provide you with various nutrients, essential Vitamins and Minerals and also it acts as an antioxidant. It also helps in reduction of cardiovascular diseases.
4. Promotes Healthy Pregnancy
For a pregnant lady, it is very important that she gets all the nutrients in sufficient quantity because the baby relies on what mother gets feeded. Healthy mother gives birth to a healthy child. And also to give birth a mother should have a good amount of strength which is provided by Vitamin B9 which is also known as Folate. So there is another good point in Jasmine rice nutrition facts that a serving Jasmine rice contains almost 25 percent of the daily dose of Folate for a mother. Vitamin B9 is also important for the development of the feutous and also prevents neural tube defects in babies.
5. Fights Free Radicals
Antioxidants are very helpful in keeping the free radicals off and thus helps in preventing the oxidative problems. And these beneficial antioxidants are present in plenty in Jasmine rice. Manganese is an important antioxidant which is present in good Concentration in Jasmine rice as a nutrient.
6. Fighting Cancer
The ones of the best Jasmine rice nutrition facts is that they are good for heart disease as well as good for preventing cancer as Jasmine rice is Rich in fiber nutrients and fibers are known to help fight and prevent cancer. Researchers have found that intake of fibers have lead to reduced Chance of breast, ovarian, head, neck and colorectal cancers.
7. Beneficial for Diabetic patients
Jasmine rice nutrition are good for the health of a diabetic person as it contains fibers, carbohydrates, antioxidants which are very helpful for a person who is suffering from diabetes. But here one thing to be taken care about is that white Jasmine rice are made be removing the germ and bran layers in it’s processing phase which can hike sugar levels. So it is advisable that if you have a sugar problem then avoid white Jasmine rice and go for brown Jasmine rice nutrition.
8. Cure Digestive problems
A person with digestive problems is always advised by the doctors to include fiber in it’s diet which is extremely helpful in improving the digestive system of a human body. The insoluble fiber helps to digest the food faster thus taking away the problem of constipation. And since we know about the Jasmine rice nutrition facts that it is a rich source of insoluble fiber so taking Jasmine rice will definitely be helpful in giving you a healthy digestive system.
As mentioned above in the Jasmine rice nutrition facts that it is a very rich source of carbohydrates. Carbohydrates are useful and an essential requirement for a human body. Specially for those who do high intensity workouts or go to gym regularly, they need a proper amount of carbs in their diet to grow and build muscle strength. Jasmine rice nutrition work as a fuel to pump glycogen into the muscles so that the body is ready for next workout session.
10. Vitamin B
Vitamin B is one of the crucial elements a human body needs for proper and smooth functioning of it’s metabolism. It helps in growth of Red Blood Cells, good Eyesight, healthy Brain function and proper nerve functioning. And the Jasmine rice nutrition facts include all of these benefits as brown Jasmine rice is a good source of Vitamin B. So it is very healthy to include brown Jasmine rice in your diet.
White Jasmine rice and Brown Jasmine Rice
White Jasmine rice are the ones in which the germ and bran layers are removed and processed. So in other words white Jasmine rice are the processed one which contains more starch than the brown Jasmine rice. The people who are having cholesterol and sugar problems should avoid eating white Jasmine rice.
Brown Jasmine rice on the other hand is more pure and unprocessed thus having greater benefits than the white one. Since it is not processed so it retains maximum amount of the essential Vitamins and Minerals which makes it a desirable choice to include in a healthy diet.
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