If you have switched from white rice to brown rice in order to meet the nutritional intake of your diet, congratulations,! You have made one good change! But, if you're looking for other ways to further improve the nutritional quality of your diet, it's good to consider occasionally switching to Black Rice.
Have you ever heard of black rice? Not surprisingly, because the use of black rice in the diet is still not as wide as its other rice relatives. The history of black rice is rooted in Ancient Chinese customs, where during that time black rice was only provided exclusively for the consumption of the Emperor and his family. From then on black rice was nicknamed "Forbidden Rice" because ordinary people were not allowed to eat black rice without permission.
Black rice is actually a collection of various types of rice from the Oryza Sativa L. species. Whole black rice grains maintain all their natural properties because this rice does not go through the bleaching process.
Black rice has a sticky texture and savory taste, suitable for making porridge, desserts, traditional black rice cakes, bread, and noodles. This rice also has a denser texture compared to white rice. What are its benefits?
1. High protein
A bowl of black rice contains carbohydrate which is lower than brown rice, but has a higher fiber and protein content. One serving of black rice (100 grams) provides 17% of your daily protein intake.
2. Rich in vitamins and minerals
Black rice contains a series of important vitamins and minerals, including vitamin E, B1, B2, B3, and B6, as well as zinc, magnesium and phosphorus. Complex B vitamins help the body release energy and process it effectively for your day to day activities, while the magnesium and iron content in it helps fight the 3L syndrome: tired, tired, lethargic. One serving of black rice fulfills 8 percent of daily intake for zin, 6 percent iron, and 20 percent of the daily value for phosphorus. Zinc is a mineral that supports the body's immune system performance, while phosphorus is needed for the formation of teeth and bones.
3. Good for detoxing the liver
The liver is one of the largest organs of the human body, responsible for transforming nutrients from food into energy for use by the body. The liver also regulates hormones and plays an important role in detoxifying the body. Black rice has the ability to help the liver eliminate toxic substances thanks to the content of phytonutrients that significantly reduce oxidative stress in the body, while also helping to improve and improve the function of each tissue.
4. High antioxidant content
Black rice is high in antocyanin content. The antocyanin content in black rice is the highest compared to other rice varieties. In fact, according to Zhimin Xu, professor of food technology at Louisiana State University, reported by Live Strong, a tablespoon of black rice contains antioxidants, fiber, and vitamin E which are far higher than blueberries in equal amounts. In comparison, blueberries were ranked number one in the fruit with the highest antioxidant levels compared to 40 other fruits and vegetables.
5. Protect the heart
Black rice has been shown to play a role in preventing high blood pressure and decreasing the formation of atherosclerotic plaques in the heart arteries. Atherosclerosis, which is represented by hardening of the arterial wall, is a cardiovascular disease that affects many people throughout the world. Eating black rice is said to reduce the high mortality rate from the disease. This rice also improves heart health by reducing LDL cholesterol and total cholesterol.
In modern times black rice is now free for use by anyone. Indonesia has even become one of the largest locations of black rice cultivation in Southeast Asia, in addition to the Philippines. And sure enough, thanks to medical evidence from claims of nutritional profiles and healing abilities, black rice has now been named one of the healthiest wheat seeds in the world.