Is Boiled Rice good for you?

healthyeating.sfgate.com - Are There Any Health Benefits to Boiled Rice?

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Rice serves as a dietary staple for more than 3.5 billion people worldwide, according to Columbia University, and boiled rice comes packed with beneficial nutrients. A half-cup of boiled rice counts as 1 ounce of grains under U.S. Department of Agriculture guidelines, and provides 17 percent of the daily recommended grain intake for women and 14 percent for men. Consume it to fuel your day-to-day activities, as well as to reap the benefits of its mineral and vitamin content.

Nutrition Basics

Boiled rice serves as a moderate source of energy, providing fuel to get you though the day. A standard half-cup-serving of boiled white or brown long-grain rice contains approximately 104 calories, or 5 percent of your daily energy intake on a 2,000-calorie diet. Most of boiled rice's calories come from its carbohydrate content. Your body breaks down the starch in boiled rice into simple sugar, and uses the sugar to fuel your liver, muscles, brain and other tissues. Brown rice also contains fiber, a specialized carbohydrate that helps you feel full and also offers protection against cardiovascular disease.

Manganese and Selenium

Boiled rice provides you with manganese and selenium. Both minerals activate enzymes you need for good health. Selenium-dependent enzymes promote thyroid gland and blood vessel function, while manganese-dependent enzymes keep your connective tissues strong and help your cells produce energy. All adults need 55 micrograms of selenium daily. Men require 2.3 milligrams of manganese daily, while women need 1.8 milligrams each day, according to the Institute of Medicine. A half-cup-serving of boiled white long-grain contains 33 micrograms of selenium and 0.4 milligrams of manganese, and an equivalent serving of boiled brown long-grain rice contains 10 micrograms and 0.9 milligrams of selenium and manganese, respectively.

Iron and Copper

Boiled rice also helps you consume more iron and copper. Iron helps your body produce red blood cells needed to transport oxygen, while copper allows you to make neurotransmitters required for brain function. Both minerals contribute to a healthy metabolism and allow you to make the energy needed for day-to-day functioning. The Institute of Medicine advises that all adults consume 900 micrograms of copper daily. Women 19 to 50 years of age need 18 milligrams of iron daily, while woman over 50 and men of all ages need 8 milligrams daily. Each serving of boiled white long-grain rice provides 1 milligram of iron and 55 micrograms of copper, and an equivalent serving of brown long-grain rice contains 0.4 milligrams of iron and 98 micrograms of copper.

Niacin and Folate

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