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Title : Wild rice can boost energy and increase bone mass
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Wild rice can boost energy and increase bone mass

You can equate wild rice with rice of inferior quality, but the truth of the matter is that this less common rice actually offers numerous health benefits.

First, it is slightly higher in protein than most whole grains and is a good source of fiber, folic acid , magnesium and a lot of other beneficial nutrients. And like black rice , which is better for your waistline and overall health than most grains are full of refined carbohydrates .

in fact, the evidence points to wild rice can potentially reduce birth defects, improve bone health and more. So let's dig to see why you should include wild rice in your diet.

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Benefits of wild rice

1. It protects against disease

As rich in antioxidants , wild rice is able to fight chronic diseases such as coronary heart disease , stroke and potentially even some forms of cancer.

antioxidant activity of methanol extract wild rice was studied in research published in Journal of Agricultural and Food Chemistry along with the magazine was found Food Chemistry and be up to 10 times higher than white rice, so it is a great food for fight free radicals . The results showed that wild rice is abundant phenolic acid followed by sinapic acid, a naturally phytonutrients . Phenolic acids found in plants, and as wild rice is considered a grass, fall into this category, playing a protective role against diseases such as coronary heart disease, stroke and cancer, among other chronic diseases. ( 1 2 )

2. It can help reduce birth defects

Folate is a member family vitamin B and naturally occurs in some foods, especially green leafy vegetables. Wild rice is a great source of folic acid, as well, offering many benefits in and of itself.

necessary

Folate during cell division and rapid growth, which is why it is important during pregnancy. In fact, pregnancy can double actually need folate in the diet, but it is important to note that folate and folic acid are not same. Folic acid is the synthetic form of folic acid. So to help ensure healthy pregnancy , I recommend going by plants and wild rice for their folate instead of folic acid supplements when possible and always check with your doctor, especially if you are pregnant.

in any case, folate deficiency have been reported that one of the most common deficiencies in the US and can cause serious diseases such as anemia, the incidence and recurrence of birth defects of the spinal cord and brain, increases the risk of certain cancers, cardiovascular disease and stroke - as well as many other health conditions. Given that a portion of wild rice contains 11 percent of the recommended daily value, which can potentially help reduce the risk of birth defects. ( 3 )

3. Strengthens bones

Wild rice is a foods high phosphorus , and phosphorus is known to help eliminate weak bones and reduce the risk of stress fractures .

studies were conducted at the University of Michigan by adding calcium and phosphorus in the diet of individuals with the intention of preventing low bone mass and structural strength during a program short-term exercise versus exercise alone. An experiment of short-term exercise was carried out for three weeks while an experiment of long-term exercise was carried out for eight weeks. The results indicated that increasing dietary intake of minerals, especially during an exercise program, increasing bone mass were evident, which greatly helped the resistance of stress fractures. ( 4 ) This shows that foods rich in phosphorus, such as wild rice can strengthen bones and improve overall bone health.

4. Increases energy levels

Wild rice contains important mineral magnesium. By adding Foods rich in magnesium in your diet, you may be able to help the body create energy by activating the triphosphate adenosine (ATP). ATP enough, can help prevent fatigue, not only from day to day, but even in the exercise, because usually it is more difficult for cells to obtain oxygen.

During exercise, increased oxygen demand, which is met by increasing muscle blood flow occurs. A study by the physiologist Henry C. Lukaski nutritionist Forrest H. Nielsen and shows what happens when the body loses its levels of magnesium and how it affects energy metabolism. Lack of magnesium is associated with an increased need for oxygen during exercise.

During moderate activity, participants in the study who had low levels of magnesium in the muscle were likely to use more energy, causing it to drain faster than those with positive levels of magnesium. Basically, since magnesium, or ATP, it helps provide this much needed energy, if you lack the energy levels that can become exhausted much faster. ( 5 6 )

5. It is free of gluten

Wild rice, as brown rice is naturally free of gluten, so it is a great option for those with gluten intolerance or celiac disease. Eating gluten can help promote an overall healthy diet, if unhealthy foods with gluten are replaced by healthier options.

Gluten is a type of protein found in grains such as wheat, barley and rye, which constitute about 80 percent of the amino acids found in these grains. However, since it is difficult to digest for many, preventing it can be better. Although grains or replacement of cereals such as brown rice, oats, quinoa, rice or corn are free of gluten, the food processing techniques can contaminate these foods with gluten. Make sure you are educated about the source of every meal if gluten is a concern for you. Read labels carefully, have brand awareness or contact the company or the manufacturer. ( 7 8 )

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Wild Rice Nutrition

A cup of wild rice cook contains approximately: ( 9 )

• 166 calories
• 35 grams of carbohydrates
• 6.5 grams of protein
• 0.6 grams fat
• 3 grams of fiber
• 0.5 milligrams manganese (23 percent DV)
• 2.2 milligrams zinc (15 percent DV)
• 52.5 milligrams of magnesium (13 percent DV)
• 134 milligrams phosphorus (13 percent DV)
• 2.1 milligrams of niacin (11 percent DV)
• 0.2 milligrams of vitamin B6 (11 percent DV)
• 42.6 micrograms of folate (11 percent DV)
• 0.2 milligram copper (10 percent DV)
• riboflavin 0.1 milligrams (8 percent DV)
• thiamine 0.1 milligrams (6 percent DV)
• 1 milligram iron (5 percent DV)
• 166 milligrams potassium (5 percent DV)

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wild rice vs rice black

Both wild rice and black rice are rich in antioxidants, fight chronic diseases and are free of gluten - however, there is some clear differences between the two. ( 10 11 )

wild rice

• it is a grass against a grain that is grown mainly in the US
  
• has a nutty flavor and texture
  
• mixed with other rice dishes, due to its high price

Black rice

• is a short fiber family of rice, which is grown mainly in china
  
• dark color of the grain is mainly due to its content anthocyanin dense
  
• grain is slightly sweet with a texture nut

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How to cook wild rice

cook the wild rice is not difficult. Check the label instructions, but in general, to cook, follow these steps:

1. Combine wild rice uncooked 1 cup with about 3 cups of water or broth in a 2- to 3-quart saucepan with a tight lid.
2. heat to a boil, reduce heat and cover and simmer for 35-50 minutes. Wild rice expands and bursts open when cooked.
3. To make sure you're ready, you can try a few bites. If you have not reached the desired sensitivity, keep cooking for a few minutes. You may need to add a little water if it has all been absorbed. I use a timer when cooking rice to ensure it turns out just right.
4. Fluff with a fork and serve

storage and freezing :. Because it is low in fat, uncooked wild rice can be kept indefinitely in a dry, airtight container. Cooked, drained and well covered wild rice can be stored in the refrigerator up to a week and freezer for up to six months, so it is perfect for meal planning.

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wild rice recipe

This is a great recipe that is easy to do by preparing the ingredients ahead of time. You can add grilled chicken if desired, so

Wild rice, beans and roasted yams with tortillas

INGREDIENTS :.

• 1 cup wild rice or wild rice mixture of
• 1 large yam, baked
• 4-6 tablespoons of sauce
• 5- 6 Ezekiel bread omelets
• 1/2 cup black beans, drained
• 2 Medjool dates
• Handful of watercress
• jalapeno sliced ​​(optional)
• chopped tomatoes and sliced ​​
• The chipotle chile powder to taste
• Your favorite hot sauce
  

INSTRUCTIONS:

1. Preheat oven to 375 degrees Fahrenheit. Place the corn tortillas in your oven racks to hang from the sides. Allowing toast, bake for 7-10 minutes or until crisp and lightly browned. Pull out and set aside.
2. The use of high-powered blender, place the cooked yam, peeled, into the container. Add the black beans, chopped dates, 1 tablespoon sauce and a dash of chipotle chile powder to taste. Mix until slightly soft but still chunky.
3. In a skillet, heat the rice, if necessary. Just add 2 tablespoons water and stir.
4. Now that all the ingredients are ready, you can fill your toasted tortilla. Watercress layer first, then rice, sweet potato and mixing of black beans and tomatoes. Add the sauce, hot sauce and jalapenos to taste

Here are some more recipes to try wild rice :.

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Wild History Rice & Fun Facts

wild rice, ( aquatic zizania or Zizania palustris ) , is a semi-aquatic grass that grows in water, such as lakes, rivers and bays, between two and four feet deep. It originated in the top of the Great Lakes US and Canada, and it is one of the two most common native "grain" of North America - with the other that is corn. There are two other varieties of wild rice called texana zizania , grown in the San Marcos River, just north of San Antonio, Texas, and Zizania latifolia , a variety that is observed in Asia and more as a vegetable due to its greens.

wild rice has grown in the wetlands of North America for thousands of years. Germinates in the cold mud under water, and then grows throughout the season short north to maturity. It is quite surprising, with the ability to survive migratory birds and early frosts of ripening seeds at different times. Although it presents challenges for the harvesting process also it presents new opportunities as they arise threats.

Peoples Anishinaabeg wild rice, among others, have traditionally harvested in canoes powered only by long poles. They used sticks to beat beater mature seeds at the bottom of their canoes, where their crops are harvested. While it may seem archaic, still practiced today, believe it or not. Minnesota Wild Wild Rice, especially "wild" wild rice, is required by law to be drawn from the Native American traditional way by those who are licensed.

Maintaining this authenticity is great, but not practiced by all. Farmers in California, where it is grown 70 percent of wild rice, have commercialized the process. As wild rice takes root, the stem becomes weak. Its leaves float on the water surface, providing support - however, if the water deepens suddenly flooding, small roots can easily break. On the other hand, if the water suddenly becomes shallower, which can easily occur in parts of California due to drought, the stem may not be strong enough to support the plant, so the early stages of development are the most crucial.

If the plant survives, it becomes much stronger and eventually can support the plant as it grows above the water level. In late August and early September, farmers prepare special harvesters can collect the ripe beans. ""

Once the grain has been collected, there is more work to do to prepare for cooking. Historically, Native Americans dried green seeds in large pots on the fire, and then put them in baskets of birch bark. Today, producers of commercial wild rice allow the rice to dry until chlorophyll dissipates, at the core dry while it is still in its hull. This is where your nut gets smoky flavor. Then the edible hull is removed, and the black wild rice grain is exposed and prepared for commercial distribution.

While the wild rice is best known as being grown in the Great Lakes and California, actually found naturally in most of the US and Canada, and it is now cultivated in Hungary. Since it is hard "grain" to produce, it is often a higher price than many other grains. However, producers try to keep the price down by mixing it with white rice and brown rice. ( 12 )

Here are some more interesting facts about wild rice:

• When cooked, it expands to three or four times size original state.
  
• Wild rice grain is officially the State of Minnesota.
  
• You can pop wild rice and popcorn. Just heat it up in a little oil and stir until it pops.
  
• In 2009, California produced about 10,200,000 pounds of wild rice finished, Minnesota and Canada together produced 10 million lbs; and Hungary produced about 720,000 lbs
  
• Wild rice grows naturally in watercourses in almost all US states, for example,. which it is native to the basin of the Connecticut River and the Delaware River and also grows along the Gulf Coast, where it can reach 12 feet tall.

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wild rice Risks

Wild rice has little worries unless celiac disease due to cross contamination. If the choice of using wild rice for natural magnesium intake for pregnancy, check with your doctor first.

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wild rice Bars

• Wild rice is a gluten-free rice that is slightly higher in protein than most whole grains and is a good source of fiber, folic acid, magnesium and a lot of other beneficial nutrients. It has been shown to protect against chronic diseases, which could help reduce birth defects, improve bone health and increase energy.
• Believe it or not, it is an herb unlike a grain, contrary to popular belief.
• is best known as being grown in the Great Lakes and California, but actually found naturally in most of the US and Canada -. and now it is grown in Hungary
• There are many uses for wild rice, but be careful that this food free of gluten is not contaminated with gluten unwanted during processing

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