Royal Basmati Brown Rice

 https://www.healthline.com/nutrition/is-brown-rice-good-for-you

Although brown rice is a simple food, its nutritional profile is anything but.

Compared to white rice, brown rice has much more to offer in terms of nutrients.

Although similar in calories and carbohydrate content, brown rice outshines white rice in nearly every other category.

One cup of brown rice contains (1):

• Calories: 216
• Carbs: 44 grams
• Fiber: 3.5 grams
• Fat: 1.8 grams
• Protein: 5 grams
• Thiamin (B1): 12% of the RDI
• Niacin (B3): 15% of the RDI
• Pyridoxine (B6): 14% of the RDI
• Pantothenic acid (B5): 6% of the RDI
• Iron: 5% of the RDI
• Magnesium: 21% of the RDI
• Phosphorus: 16% of the RDI
• Zinc: 8% of the RDI
• Copper: 10% of the RDI
• Manganese: 88% of the RDI
• Selenium: 27% of the RDI

This whole grain is also a good source of folate, riboflavin (B2), potassium and calcium.

Additionally, brown rice is exceptionally high in manganese. This little-known mineral is vital for many important processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation (2).

A deficiency in manganese has been linked to a higher risk of developing metabolic syndrome, bone demineralization, impaired growth and low fertility (3, 4).

Just one cup of rice fulfills nearly all your daily requirement for this important nutrient.

Aside from being an excellent source of vitamins and minerals, brown rice provides powerful plant compounds, as well.

For example, brown rice contains phenols and flavonoids, a class of antioxidants that help protect the body from oxidative stress (5).

Oxidative stress is associated with a number of health conditions, including heart disease, certain types of cancer and premature aging (6).

The antioxidants found in brown rice help prevent cell injury caused by unstable molecules called free radicals and reduce inflammation in the body (7).

Studies suggest that the antioxidants found in rice may be the reason for the low prevalence of certain chronic diseases in areas of the world where rice is a staple food (8).