How Wild Rice Helps Promote a Healthy Lifestyle

Nutrient Content


Excellent Source of: 

  • Niacin- 54%
  • Folate- 38%
  • Vitamin B6- 31%
  • Riboflavin- 25%

Good Source of: 

  • Pantothenic Acid- 17%
  • Thiamin- 12%

Also a Source of:

  • Vitamin E- 7%
  • Vitamin K- 4%


An Excellent Source of:

  • Manganese- 106%
  • Magnesium- 71%
  • Phosphorus- 69%
  • Zinc- 64%
  • Copper- 42%
  • Potassium- 20%

A Good Source of:

  • Iron- 17%

A Source of:

  • Selenium- 6%


An Excellent Source of:

  • Fiber- 40%

Also a Source of:

  • Omega 3s
  • Omega 6s
  • Antioxidants- apigenin, catechin, epicatechin

*All Nutritional Info From (1)

Wild rice is a far superior choice to white rice, as it contains a significantly greater amount of fiber, nutrients, and antioxidants that support a number of health benefits.

How Wild Rice Prevents Chronic Disease

How Wild Rice Prevents Cancer

Wild Rice is considered a whole grain, meaning the entire grain is intact with no processing. Whole grain consumption has been linked to reduced rates of cancer (2).

  • Wild rice’s darker coloration comes from high levels of phytochemicals, specifically apigenin (3).
    • In studies focused on chamomile, apigenin was shown to induce cell death in colorectal and breast cancer (4).
    • Metastasis, or the spread of cancer to other tissues, is the major cause for concern with cancer and its associated low survival rates. Apigenin has been shown to suppress metastasis, preventing the spread of lung, colorectal, and melanoma cancer cells–three of the top killers in The United States (5).
  • Analysis comparing wild rice to brown and white rice found that it had higher antioxidant and omega 3 levels.
    • Antioxidants help to prevent the proliferation of cancer by neutralizing free radicals that damage our cells and DNA (6).
    • Omega 3s are essential fats that limit inflammation and similarly act as antioxidants that protect cells.

How Wild Rice Prevents Cardiovascular Disease

Wild Rice’s nutritional profile makes it an excellent resource in preventing cardiovascular disease.

  • Magnesium and potassium are vitally important in the control and reduction of blood pressure. High blood pressure, or hypertension, is a cardiovascular disease that affects over 100 million Americans (7). High blood pressure is itself an issue, but it is also a major risk factor of heart disease and heart attack (8).
  • Wild Rice is an excellent source of copper (42% DRI). Copper deficiency is strongly correlated with increased risk of ischemic heart disease, or the narrowing of your coronary arteries. This puts excess strain on your blood vessels as they deliver blood, increasing inflammation and, thus, your risk of heart attack (9).
  • The fiber content in wild rice is another factor that makes it a great resource for the prevention of cardiovascular disease. Fiber fills you up quicker and keeps you fuller longer, helping to prevent overeating. The fiber in wild rice is about 30% soluble fiber, so it supplies a significant portion of your daily recommended intake. Soluble fiber helps to lower LDL cholesterol levels, which can clog your arteries and increase your risk of heart attack and stroke (10).

How Wild Rice Prevents Diabetes

Whole grain consumption is an excellent way to limit your risk of diabetes (11). The fiber content in whole grains helps to limit the the absorption of glucose in the blood stream, thereby preventing blood sugar spikes. Consistently high blood sugar increases your risk of diabetes by putting increased demand on your pancreas, which can lead to insulin resistance (12).

Overeating is a major concern with diabetes, as obesity is a major risk factor. As mentioned above, fiber helps to fill you up quicker and to keep you fuller for longer. Therefore, as far as grain consumption goes, wild rice is a better alternative to other processed grains like white bread and white rice.

Wild Rice Promotes a Number of Health Benefits

How Wild Rice Promotes Brain Health

Wild rice is packed with a number of B vitamins. B vitamins play a vital role in metabolic function (how your cells obtain energy). The area that demands the most energy is your brain, so maintaining proper levels helps to keep your brain functioning at maximum capacity.

  • One B vitamin of particular interest for brain function is folate. Deficiencies in this vitamin are linked to increased risk of dementia (13).

How Wild Rice Promotes Gut Health/Digestion

Proper digestion means proper nutrient absorption. Fiber consumption helps to keep your digestive system moving and removing waste products to promote continued absorption of nutrients (14).

Recent studies have shown that gut health impacts more than just digestion and, in fact, influences all facets of your body. The gut microbiome is a group bacteria found in your colon that feed off of waste products that were not absorbed during digestion. The soluble fiber found in wild rice serves as the food source for good bacterial strains in the gut. When they are provided with sufficient levels, they can thrive in your gut to reduce inflammation, improve cognitive function. and immune function (15).

How Wild Rice Promotes Immune Function

Zinc has been shown to play a vital role in immune function. Cells responsible for eliminating foreign substances from are body are negatively affected by zinc deficiency, so in order to properly fight off infections you need sufficient levels.