How Brown Rice Helps Promote a Healthy Lifestyle

Nutrient Content


Excellent Source of: 

  • Thiamin – 49%
  • Niacin – 47%
  • Vitamin B6 – 47%
  • Pantothenic acid – 28%

Good Source of: 

  • Vitamin E – 11%
  • Riboflavin – 10%

Also a Source of:

  • Folate – 9%
  • Vitamin K – 4%


Excellent Source of: 

  • Manganese – 346%
  • Magnesium – 66%
  • Phosphorus – 62%
  • Selenium – 62%
  • Copper – 26%
  • Zinc – 25%

Good Source of:

  • Iron – 15%
  • Potassium – 12%

Also a Source of:

  • Calcium – 4%


Excellent Source of: 

  • Protein – 29%
  • Fiber – 26%

Also a Source of:

  • Antioxidants – anthocyanins, flavonoids

*All nutritional Info From (1)

How Brown Rice Prevents Chronic Disease

Brown rice is much richer in fiber and nutrients than white rice. The added fiber and nutrients prevent chronic diseases and benefit many parts of the body.

How Brown Rice Helps Prevent Cancer

Brown rice contains free radical neutralizing antioxidants known as anthocyanins. Without antioxidants, free radicals can cause bodily damage and cancer. Brown rice also has constituent parts that are known to recruit the body to attack and kill cancer cells that cause breast cancer (2).

  • In addition to anthocyanins, brown rice contains another powerful group of antioxidants known as flavonoids (3).

Diets rich in fiber help prevent colorectal cancer, and brown rice has a much higher fiber and nutrient density than white rice. Substituting brown rice for white rice is an easy way to prevent the onset of some types of cancer (4).

How Brown Rice Helps Prevent Diabetes

Substituting brown rice for white rice has been shown to lower HbA1C levels across all populations, arguing that brown rice can be effective in preventing the onset of diabetes. 

  • HbA1C as a measure of blood glucose levels is used to determine whether a patient has diabetes, but lowering HbA1C can help prevent the diagnosis entirely (5).

A different study estimates that replacing 50 grams/day of white rice intake with the same amount of brown rice per day can lower risk of type 2 diabetes by up to 16% (6).

How Brown Rice Helps Prevent Cardiovascular Disease

Brown rice is an excellent source of niacin, a vitamin that raises HDL cholesterol levels.

  • HDL cholesterol is associated with a lower risk of stroke and a generally healthy cardiovascular system in adults (7).
  • Niacin is widely used as a therapeutic for patients with abnormally high amounts of lipids, cholesterols, and fats in the blood due to diet and lifestyle (8).

Brown Rice Promotes a Number of Health Benefits

How Brown Rice Can Improve Cognitive Health and Longevity

Brown rice contains a high amount of lipopolysaccharides (LPS) which may improve cognitive function. In addition, diets rich in brown rice have been found to prevent cognitive deterioration among elderly populations (9).

Brown rice is an excellent source of vitamin B6, supplying almost half of your recommended daily intake. 

  • Vitamin B6 deficiency is linked to neurological disorders and ailments including seizures, migraines, chronic pain and depression.
  • Vitamin B6 regulates blood homocysteine levels. Homocysteine is a risk factor for cerebrovascular diseases and may be directly toxic to the central nervous system (10).

Brown Rice is a good source of vitamin E, which similarly impacts brain function.

Vitamin E has a preventative capacity for neurological deterioration and aging. Vitamin E does not reverse oxidative damage, but when consumed regularly it can prevent the proliferation of more damage (11).

How Brown Rice Can Promote Immune Health

Brown rice is rich in minerals such as zinc, iron, copper, and selenium, all of which contribute to immune health.

  • Zinc is included in many enzymes that perform daily functions in our body (12).
  • Maintaining sufficient levels of minerals is important for fighting off minor and severe infections.

Brown rice is also a good source of both riboflavin and folate. These two nutrients play an important role in our immune system. Riboflavin also has anti-inflammatory properties (13).

The presence of antioxidants in brown rice also benefits the immune system by minimizing the damage exerted by free radicals.