Benefits of Black Rice, A Healthy Alternative with Delicious Flavors

Although not as popular as white rice or brown rice, which is increasingly known, the benefits of black rice are worth a look. Various nutritional contents that are good for the body are present in this type of rice. Black rice is actually the same as white rice and brown rice in general, which is included in the Oryza sativa plant species. Various varieties of black rice, including those from Indonesia and Thailand.

Nutrition Content

Some of the nutritional content that can be obtained from the benefits of black rice, include:

• Anti-oxidant antioxidants

When cooked, black rice will appear to turn dark purple. That is caused by the content of anthocyanin antioxidants which are high in black rice. The antioxidant content is most abundant in the outer skin. According to one expert, the antioxidant anthocyanin may be useful to help fight heart disease, cancer, and other health problems. One spoonful of black rice has a higher anthocyanin content compared to one spoonful of blueberries, even with less sugar content.

• Vitamin E

Black rice outer skin is also rich in vitamin E which can enhance the immune system while counteracting free radicals. Based on several studies, it is known that the content of vitamin E in black rice can help reduce levels of bad cholesterol or LDL and prevent heart disease.

• Vitamin B

Several types of B vitamins are contained in black rice, including vitamin B1 (tiamina), B2 (riboflavin), and B9 which is also known as folic acid.

• Mineral

Minerals needed by the body such as iron, zinc, calcium, manganese and phosphorus are also found in black rice.

Tips for Processing Black Rice

After cooking, the black rice will change color to dark purple accompanied by a soft texture. There are many ways to process black rice, as a main food such as rice and porridge, to make bread and noodle ingredients, as well as to make cake or other sweet foods. It is not recommended to process black rice using a rice cooker for best results. Here are cooking tips for getting the complete benefits of black rice: First, wash black rice two to three times with cold water. Then, soak in water for a few moments. If necessary, soak the black rice in the water overnight to avoid clumping rice. Then, put the black rice in the pan or other cooking utensils. Enter the water with a dose of two cups of water (a cup size of about 250 ml), for every one cup of black rice. Besides water, black rice can also be cooked together with chicken broth, meat broth, or vegetable broth for a more savory taste. The dose is one cup of broth for ½ cup of black rice. Then, cook black rice with plain water or broth until it boils. After boiling, reduce the heat, cover, and let it sit for 35 minutes so that the water absorbs completely. Then turn off the heat, don't stir and leave for about 15 minutes before serving. Black rice can be used as an alternative to white rice or brown rice. Many benefits of black rice that can be obtained for health, as well as tastes that are no less delicious.