Features of culture, composition and calorie content. What are the beneficial properties of the cereal, harm and contraindications. Is it allowed to eat it while losing weight? How to cook properly and what is the most delicious to eat with?
Wild rice is a cereal from the genus Tsitsania. It has many alternative names, the most popular are water rice, water rice. The native land of the cereal is North America, in this region it grows in its natural environment, in shallow waters - along the banks of rivers, lakes and other bodies of water. Unusual rice is cultivated today in many countries, including Russia. The product has a unique taste and nutritional value, because of this, its price, as well as due to the complex production technology of collection, is significantly higher than classic white rice. On sale, it can often be found in various mixtures, where it is combined with other varieties of cereals - red, brown, white rice.
Composition and calorie content of wild rice
In the photo, wild rice
Wild rice has a very classical energy value for the culture - it has a moderate calorie content, is a good source of protein, complex carbohydrates and boasts a low percentage of fat. However, when comparing wild rice to regular white rice, one cannot fail to note the increased fiber content and lower sugar content in the former. These factors increase the nutritional value of the aquatic plant.
The calorie content of wild rice is 357 kcal per 100 g, of which:
- Proteins - 14.7 g;
- Fat - 1, 1 g;
- Carbohydrates - 68, 7 g;
- Dietary fiber - 6, 2 g;
- Water - 7, 76 g;
- Sugar - 2.5 g.
Grain not only has good energy value, but also has a rich vitamin and mineral composition.
Vitamins per 100 g:
- Vitamin A, RE - 1 μg;
- Beta carotene - 0.011 mg;
- Lutein + Zeaxanthin - 220 mcg;
- Vitamin B1, thiamine - 0, 115 mg;
- Vitamin B2, riboflavin - 0.262 mg;
- Vitamin B4, Choline - 35 mg;
- Vitamin B5, pantothenic acid - 1.074 mg;
- Vitamin B6, pyridoxine - 0, 391 mcg;
- Vitamin B9, folate - 95 mcg;
- Vitamin E, alpha tocopherol - 0.82 mg;
- Vitamin K, phylloquinone - 1.9 mcg;
- Vitamin PP, NE - 9.7 mg;
- Niacin - 6,733 mg
Microelements per 100 g:
- Iron - 1.96 mg;
- Zinc - 5, 96 mg;
- Copper - 524 mcg;
- Manganese - 1, 329 mg;
- Selenium - 2, 8 mcg;
Macronutrients per 100 g:
- Potassium - 427 mcg;
- Calcium - 21 mg;
- Magnesium - 177 mg;
- Sodium - 7 mg;
- Phosphorus - 433 mg
Wild rice is an important element of a vegan diet, the protein of this cereal contains 18 amino acids out of 20 necessary for a person, while all 8 essential ones are included in this number. Thus, in terms of amino acid composition, it is an excellent alternative to animal protein. The two missing amino acids are not considered essential - the body can produce them on its own if needed.
The benefits of wild rice
Of course, with such an impressive energy and nutritional value, aquatic zitsania has a number of beneficial properties for our body. Grain must be included in your diet at least periodically.
Let's take a look at the specific benefits of wild rice:
- Improving skin condition … 100 g of the product contains a daily dose of vitamin A - an essential element for the health of the skin, it makes it softer, more elastic, helps to maintain firmness and elasticity. It should be noted that this vitamin is of great importance for mucous membranes and eyes. Its vitamin deficiency is primarily manifested in dermatological and ophthalmological diseases.
- Normalization of metabolism … B-group vitamins are well represented in zitsania rice. These are the most important elements for normal metabolism and energy exchange in the body. With a sufficient amount of B-group vitamins, a person always feels vigorous and full of energy. For metabolism, the content of dietary fiber in the product is also of great importance. They improve intestinal motility and help to quickly remove toxins and toxins from the body.
- Prevention of anemia … Rice is high in iron, about a fifth of the daily value - a very good figure for a plant source of this mineral. Iron is an essential element in the system of hematopoiesis and tissue respiration. Its adequate supply in the body protects against many diseases - from chronic fatigue to severe blood diseases.
- Strengthening the immune system … The properties of wild rice to enhance the body's defenses are explained by the high content of zinc in its composition. This mineral is able to actively direct the immune system to fight infectious diseases. In addition, it helps to remove detox products from the body.
- Prevention of vascular diseases … The product contains a lot of manganese - this element plays an important role in the metabolism of fats, it protects against disturbances in cholesterol metabolism and, as a result, atherosclerosis of the vessels.
- Prevention of heart disease … The high content of potassium and magnesium in wild rice - the main elements necessary for the normal functioning of the heart muscle - ensures the correct functioning of the central organ of our body.
- Strengthening bones … Finally, it is worth noting that wild aquatic rice is also a good source of calcium, again, very important primarily for vegans who do not allow the presence of dairy products in their diet. Calcium ensures the integrity of not only the bone skeleton, but also the connective tissues of the body. Phosphorus, also found in good quantities in rice, aids in its normal absorption.
Wild rice is a great food for a healthy diet. Both those who are losing weight and athletes will appreciate it. For the former, it will help keep appetite under control due to its high nutritional value, and for the latter it will become an additional useful source of protein.
Note! Wild rice is a gluten-free culture, and therefore can be consumed by celiac patients.
