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Overview

Benefits of Rice Bran Oil And Its Side Effects

Rice bran oil is one of the healthiest choices available in cooking oils. It has an ideal balance of polyunsaturated and monounsaturated fats making it ideal for a healthy heart. It has been found to be useful for skin. The Vitamin E content in rice bran oil helps keep your skin soft, supple and wrinkle free. Vitamin E also boosts immunity. Rice bran oil helps keep your weight under check and calms allergic reactions in the body.

Benefits of Rice Bran Oil And Its Side Effects

Table of Content

Rice Bran Oil
Nutritional Value of Rice Bran Oil
Health Benefits of Rice Bran Oil
Helps reduce irritating menopause symptoms
Promotes healthy heart
Prevents cancer
Keeps skin soft
Enhances level of Vitamin E in the body
Prevents allergies
Helps reduce weight
Boosts immunity
Contains good fats
Reduces formation of kidney stones
Provides nutrition
Good taste
Uses of Rice Bran Oil
Side-Effects & Allergies of Rice Bran Oil
Origin And Cultivation of Rice Bran Oil

Rice Bran Oil

Rice bran oil is extracted from the hard-outer brown layer of rice after chaff or rice husk. It is well known for its high smoke point of 232 °C i.e. 450 °F and mild flavor, making it fit for high temperature cooking methods such as stir frying and deep frying. In the category of cooking oils rice bran oil is perhaps the healthiest choice for a number of reasons. One, it has an ideal balance of polyunsaturated fats (PUFA) and monounsaturated fats (MUFA). It has 37 percent polyunsaturated fats and 45 percent monounsaturated fats, almost a 1:1 ratio. Since rice bran oil is made from bran it is rich in Vitamin E, an antioxidant. In comparison to other cooking oils it is cheap and can be produced in India. Its scientific name is “Oryza Sativa.”It is popular cooking oil in Asian countries, especially Bangladesh, Japan, India and China.

Nutritional Value of Rice Bran Oil

Rice bran oil has a composition which is similar to that of peanut oil, with 45 percent monounsaturated fats, 37percent polyunsaturated fats, and 18 percent saturated fatty acids. Rice bran oil is usually monounsaturated. A tablespoon of rice bran oil contains 7 grams of monounsaturated fat (three of saturated fat and five of polyunsaturated fat). In comparison, a tablespoon of extra virgin olive oil generally contains 11 grams of monounsaturated fat (two grams of saturated fat and one gram of polyunsaturated fat). The physical properties of refined rice bran oil contain: moisture 0.1-0.15%, density 0.913-0.920, iodine value 95-104, free fatty acids 0.15-0.2%, oryzanol1.5-1.8, Tocopherol0.05 and color 10Y+1.0R. It is now known to be a mixture of steryl and other triterpenyl esters of ferulic acids. It also contains comparatively high fractions of tocopherols and tocotrienols together known as Vitamin E and is rich in other phytosterols.

Health Benefits of Rice Bran Oil

Mentioned below are the best health benefits of Rice Bran Oil
Health Benefits of Rice Bran Oil

Helps reduce irritating menopause symptoms

Research shows us that use of an extract of rice bran oil can affect positively in menopause. In one research, it was found that more than 90% of the women who took the supplement reported a reduction in hot flashes and other irritating symptoms of menopause that all women ultimately suffer from. The same benefits are recommended for women who use rice bran oil. Y-oryzanol in rice bran oil can help you manage hot flashes that can result from menopause.

Promotes healthy heart

The World Health Organization and the American Heart Association have both specified that rice bran oil has the best possible composition of monounsaturated, polyunsaturated, and saturated fats as compared to all other vegetable oils. This balance of fatty acids means that the bad cholesterol levels in your body can be reduced from bonding in the body. This can also help to reduce conditions like atherosclerosis and the consequent afflictions like heart attacks and strokes. Indians are genetically susceptible to heart disease; therefore including rice bran oil in the diet will help keep the heart healthy.

Prevents cancer

Rice bran oil is a rich source of antioxidants present in various forms of vitamin E as well as compounds like oryzanol. There is a lot of Vitamin E in the rice bran oil which includes tocopherol and tocotrienol. It is said that Vitamin E functions as an antioxidant which usually means that free radicals (the dangerous byproducts of cellular metabolism that can cause healthy cells to mutate into cancerous cells) in the body are neutralized. Thus, consumption of this oil helps in reducing your chances of developing various types of cancer.

Keeps skin soft

Squalene is a compound that is present in rice bran oil. It is easily absorbed by the skin and keeps it soft, supple and smooth.

Enhances level of Vitamin E in the body

Rice bran oil can help you increase your levels of Vitamin E which in turn can speed up healing of your wounds, increase cellular regeneration, smoothen skin, reduce wrinkles and provide protection from sunburn. Vitamin E can also help you boost the protective quality of skin cells keeping foreign toxins and pathogens away and discouraging them to enter the skin. Vitamin E or tocopherol is directly connected to the health and wellness of the skin.

Prevents allergies

Rice bran oil is usually hypoallergenic. Hence, rice bran oil will not cause any allergic reactions when used in cooking and can also calm your allergic reaction system in the body. Thus, it prevents hyper sensitivity to other unusual allergens.

Helps reduce weight

Though rice bran oil is technically high in calories but the thickness of rice bran oil only absorbs about 20% of the oil. When less oil is absorbed, the food retains its original flavor and you can also enjoy the health benefits of rice bran oil. The total calorie intake of rice bran oil is less than other vegetable oils. So, if you want to control your weight or are looking for options on how to reduce weight, cook with rice bran oil.

Boosts immunity

Vitamin E present in rice bran oil is rich in antioxidant. It helps you in boosting your immunity.The antioxidant properties of TRF can also provide a range of supportive effects for cellular health.

Contains good fats

The National Institute of Nutrition and The Indian Council of Medical Research always endorse oils that have an equal proportion of saturated fatty acids, monounsaturated fats and polyunsaturated fats. Rice bran oil has a balanced fatty acid composition that is close to this ratio. Rice bran oil is also free of trans-fats.

Reduces formation of kidney stones

Rice bran can also help you to decrease calcium absorption. So, this might help in reducing the formation of certain types of kidney stones.

Provides nutrition

Rice bran oil has a high smoke-point. So, it can maintain its nutritive quality even at high temperatures. It is also observed that if food is cooked at high temperatures, it absorbs less oil and retains its nutritive value.

Good taste

Rice bran oil is less viscous meaning it does not stick to food. Hence, the quantity of oil used is much less. It also feels less oily on the tongue enhancing your taste.

Uses of Rice Bran Oil

Rice bran oil is an edible oil which is generally used in the preparation of vegetable ghee. Rice bran wax which is obtained from rice bran oil and palpanese extract is usually used as a substitute for carnauba wax in cosmetics, confectionery, shoe creams and polishing compounds. Rice bran oil is most commonly used as a dietary supplement and is useful in cholesterol management and prevention of cancer. It also helps in weight loss and in maintaining overall health. Additional benefits of rice bran oil are - it supports liver health, tackles menstruation problems and has antioxidant effects. Rice bran oil is also used as a raw material in soap and candle production.

Side-Effects & Allergies of Rice Bran Oil

Increasing the amount of bran in the diet can cause unpredictable bowel movements, intestinal gas, and stomach discomfort. Rice bran oil is considered very safe for most people when added to baths, but, it can be the reason for itching and skin redness. Research has found that people have experienced rash and itching from rice bran infested with a pest called the straw itch mite, but this is very rare. Special precautions & warnings are given to pregnant women and breast feeding mothers. Do not use rice bran oil if you have gastrointestinal or GI or conditions or digestive tract problem such as intestinal ulcers, adhesions, conditions that cause narrowing or blockage of the digestive tract, slow digestion, or other stomach or intestinal disorders. The fiber in rice bran can block your digestive tract. Caution must be followed if you have trouble swallowing as the fiber it contains might cause choking.

Origin And Cultivation of Rice Bran Oil

Increasing the amount of bran in the diet can cause unpredictable bowel movements, intestinal gas, and stomach discomfort. Rice bran oil is considered very safe for most people when added to baths, but, it can be the reason for itching and skin redness. Research has found that people have experienced rash and itching from rice bran infested with a pest called the straw itch mite, but this is very rare. Special precautions & warnings are given to pregnant women and breast feeding mothers. Do not use rice bran oil if you have gastrointestinal or GI or conditions or digestive tract problem such as intestinal ulcers, adhesions, conditions that cause narrowing or blockage of the digestive tract, slow digestion, or other stomach or intestinal disorders. The fiber in rice bran can block your digestive tract. Caution must be followed if you have trouble swallowing as the fiber it contains might cause choking.

Popular Questions & Answers

My wife is overweight to the extent of 20 KG height 61. Her BMI is 41.4 She is 69 years of age non diabetic, heart patient with pace maker installed, suffers from epilepsy, mild trembling of hands, has varicose veins, hence walking is painful. How to get weight reduction?

post graduate diploma in dietetics and public health nutrition
Dietitian/Nutritionist, Delhi
She need to follow well balanced weight loss diet chart enriched with nutrients with locally available food that will gradually decrease her weight. I can provide you the diet chart which can be made by according to your preference. If you are interested for the same drop me a message. Here is some tips Don’t starve yourself –Rather than not eating anything or on fasting, people should eat small frequent meals. 2. Eat proteins daily-Include protein rich food in your diet on daily basis that give satiety or feeling of fullness to maintain healthy weight. Some protein rich sources are milk and milk products, chicken, fish, eggs, legumes, pulses etc. 3. Eat fiber rich diet-Fiber gives bulk to the food and maintains hunger pangs which helps to burn fat in the body. 4. Be hydrated-Drink at least 8-10 glasses of water ,Simple RO water is recommended over other drinks such as-fruit juices, soft drinks, hard drinks. 5. Include green tea-drink green tea daily to help in losing weight and it will helps in water retention also. 6. Choose carbohydrate wisely-choose complex CHO over simple CHO to lose weight. 7. Choose unsaturated fat over saturated fat for cooking. For example-choose olive, rice bran oil over ghee, butter. 8. Avoid processed ,fatty food.
4 people found this helpful

I want to loss my weight I want to be slim I am afraid of my weight. Can you suggest what should I do for this situation.

post graduate diploma in dietetics and public health nutrition
Dietitian/Nutritionist, Delhi
Here is some tips Don’t starve yourself –Rather than not eating anything or on fasting, people should eat small frequent meals. 2. Eat proteins daily-Include protein rich food in your diet on daily basis that give satiety or feeling of fullness to maintain healthy weight. Some protein rich sources are milk and milk products, chicken, fish, eggs, legumes, pulses etc. 3. Eat fiber rich diet-Fiber gives bulk to the food and maintains hunger pangs which helps to burn fat in the body. 4. Be hydrated-Drink at least 8-10 glasses of water ,Simple RO water is recommended over other drinks such as-fruit juices, soft drinks, hard drinks. 5. Include green tea-drink green tea daily to help in losing weight and it will helps in water retention also. 6. Choose carbohydrate wisely-choose complex CHO over simple CHO to lose weight. 7. Choose unsaturated fat over saturated fat for cooking. For example-choose olive, rice bran oil over ghee, butter. 8. Avoid processed ,fatty food. 9. Limit the intake of sugar and salt especially at the night. 10. Do 30 minutes walk after every meal. I can provide you the diet chart which can be made by according to your preference. If you are interested for the same drop me a message.
1 person found this helpful

Mera fat bahut badh gya h after pregnancy belly fat tighs hip pa fat store ho gya h kya koi aisa tarika h jissa mera fat jaldi sa jalti weight km ho jaye aur fat km ho jaye koi aisi medicine hai jo sideeffect na kare aur fat loss kar da aur fat loss k liya main diet m kya kya lun aur kya kya band kr dun please suggest me bahut pareshan hun.

post graduate diploma in dietetics and public health nutrition
Dietitian/Nutritionist, Delhi
Here is some tips Don’t starve yourself –Rather than not eating anything or on fasting, people should eat small frequent meals. 2. Eat proteins daily-Include protein rich food in your diet on daily basis that give satiety or feeling of fullness to maintain healthy weight. Some protein rich sources are milk and milk products, chicken, fish, eggs, legumes, pulses etc. 3. Eat fiber rich diet-Fiber gives bulk to the food and maintains hunger pangs which helps to burn fat in the body. 4. Be hydrated-Drink at least 8-10 glasses of water ,Simple RO water is recommended over other drinks such as-fruit juices, soft drinks, hard drinks. 5. Include green tea-drink green tea daily to help in losing weight and it will helps in water retention also. 6. Choose carbohydrate wisely-choose complex CHO over simple CHO to lose weight. 7. Choose unsaturated fat over saturated fat for cooking. For example-choose olive, rice bran oil over ghee, butter. 8. Avoid processed ,fatty food. 9. Limit the intake of sugar and salt especially at the night. 10. Do 30 minutes walk after every meal. I can provide you the diet chart which can be made by according to your preference. If you are interested for the same drop me a message.

My weight is increasing day by day even I perform exercise and running tell me any tips and effective exercise to loss weight. And also tell me the diet which I have to take in breakfast lunch amd dinner.

post graduate diploma in dietetics and public health nutrition
Dietitian/Nutritionist, Delhi
You need to follow well balanced weight loss diet chart enriched with nutrients with locally available food that will gradually decrease your weight. Here is some tips Don’t starve yourself –Rather than not eating anything or on fasting, people should eat small frequent meals. 2. Eat proteins daily-Include protein rich food in your diet on daily basis that give satiety or feeling of fullness to maintain healthy weight. Some protein rich sources are milk and milk products, chicken, fish, eggs, legumes, pulses etc. 3. Eat fiber rich diet-Fiber gives bulk to the food and maintains hunger pangs which helps to burn fat in the body. 4. Be hydrated-Drink at least 8-10 glasses of water ,Simple RO water is recommended over other drinks such as-fruit juices, soft drinks, hard drinks. 5. Include green tea-drink green tea daily to help in losing weight and it will helps in water retention also. 6. Choose carbohydrate wisely-choose complex CHO over simple CHO to lose weight. 7. Choose unsaturated fat over saturated fat for cooking. For example-choose olive, rice bran oil over ghee, butter. 8. Avoid processed ,fatty food. 9. Limit the intake of sugar and salt especially at the night. 10. Do 30 minutes walk after every meal. I can provide you the diet chart which can be made by according to your preference. If you are interested for the same drop me a message.
1 person found this helpful

.I want to reduce my weight by 2 weeks. Please recommend some fat burning food or drinks which can be prepared at home.

post graduate diploma in dietetics and public health nutrition
Dietitian/Nutritionist, Delhi
You need to follow well balanced weight loss diet chart enriched with nutrients with locally available food that will gradually decrease your weight. Here is some tips Don’t starve yourself –Rather than not eating anything or on fasting, people should eat small frequent meals. 2. Eat proteins daily-Include protein rich food in your diet on daily basis that give satiety or feeling of fullness to maintain healthy weight. Some protein rich sources are milk and milk products, chicken, fish, eggs, legumes, pulses etc. 3. Eat fiber rich diet-Fiber gives bulk to the food and maintains hunger pangs which helps to burn fat in the body. 4. Be hydrated-Drink at least 8-10 glasses of water ,Simple RO water is recommended over other drinks such as-fruit juices, soft drinks, hard drinks. 5. Include green tea-drink green tea daily to help in losing weight and it will helps in water retention also. 6. Choose carbohydrate wisely-choose complex CHO over simple CHO to lose weight. 7. Choose unsaturated fat over saturated fat for cooking. For example-choose olive, rice bran oil over ghee, butter. 8. Avoid processed ,fatty food. 9. Limit the intake of sugar and salt especially at the night. 10. Do 30 minutes walk after every meal. I can provide you the diet chart which can be made by according to your preference. If you are interested for the same drop me a message.

Popular Health Tips

Rice - Is There Any Nutrition In It?

Bcom-Hons, MBA-Marketing & International Business, Advance Diploma In Nutrition & Dietetics, National Diabetes Educational Programme
Dietitian/Nutritionist, Delhi
Rice - Is There Any Nutrition In It?

Rice is one of the most common non-allergens beneficial for people who are sensitive to gluten, which is a type of protein commonly found in wheat and its products. Also, rice is low in sodium, unlike chapatis, which makes it ideal for those who have trouble managing hypertension. Further, opposite to the common adage white rice has a negligible amount of sugar and fat.

People who wish to lose weight can go for brown rice, as here the outer layer is retained, making it high in fiber and other nutrients. Whereas, white rice is processed and polished, resulting in loss of vital nutrients during milling. Additionally, using rice bran oil can help people in keeping their bad cholesterol levels in check. 

Below mentioned is the list of nutrients present in rice 

  1. Carbohydrates: Rice is a good source of carbohydrates and in many cases, it is the main source of carbohydrates, as it contains digestible starch. This is equally good bad as the human digestive system is deficit in the enzyme that is required to digest it. Thus, it takes time to digest rice and is not absorbed readily into the blood. During the absorption process, rice is converted into short chain fatty acids in the small intestine and goes all the way to the large intestine where it is finally absorbed.
  2. Proteins: Rice contains a good amount of dietary protein, which is essential for repair of body tissues on a regular basis.
  3. Vitamins: Vitamin B complex in rice regulates the body’s chemical reactions and is known to burn food into energy. It also contains small amounts of vitamin B1 (thiamine), B3 (niacin), B2 (riboflavin) and vitamin E.
  4. Minerals: Rice is also a good source of iron and zinc, which protects the body from free radical damage, which are chemicals that can lead to the development of cancerous cells. 

Types of rice
White rice is what has always been most popular. However, with the recent shift in eating habits, more people are switching to brown rice, which is white rice plus the husk. The husk of the rice has additional fiber and is richer in terms of nutrients. Brown rice, not only has lesser calories as compared to white rice (170 calories vs. 220 calories for a medium cup serving), it is also packed with additional minerals, such as manganese, selenium, magnesium and potassium. Eating brown rice can reduce the risk of developing type 2 diabetes by half and aids in weight loss too.  It may just seem like a cup of rice, but it sure is loaded. In case of a concern or query consult an expert & get answers to questions!

8189 people found this helpful

Rice Bran Oil Benefits And Side Effects In Hindi - चावल की भूसी के तेल के फायदे और नुकसान

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Lakhimpur Kheri
Rice Bran Oil Benefits And Side Effects In Hindi - चावल की भूसी के तेल के फायदे और नुकसान

चावल एक लोकप्रिय खाद्यपदार्थ है जिसके कई फायदे हैं. इसी तरह चावल की भूसी तेल के तेल के भी फायदे काफी हैं. इसे चावल के गुठलियों के भूसे से निकाला जाता है. इसका इस्तेमाल ज्यादा तापमान पर खाना बनाने के लिए या डीप फ्राइंग में किया जाता है. देखने में ये मूंगफली के तेल जैसा ही होता है. लेकिन चावल की भूसी के तेल के फायदे मूंगफली के तेल से भिन्न है. इसमें विटामिन ई, एंटीऑक्सिडेंट, संतुलित फैटी एसिड आदि प्रमुखता से पाया जाता है. चावल की भूसी के फायदे और नुकसान निम्लिखित हैं.

1. त्वचा के लिए
त्वचा के स्वास्थ्य के लिए चावल की भूसी में विटामिन ई पाया जाता है. ये घाव भरने, नई कोशिकाएं बनाने, झुर्रियों को कम करने सूर्य के हानिकारक किरणों से त्वचा की रक्षा करने में महत्वपूर्ण भूमिका निभाता है. विटामिन ई, त्वचा के विषाक्त पदार्थों को भी दूर करने का काम करता है. इसमें पाया जाने वाला एंटीऑक्सिडेंट मुक्त कणों को नष्ट करके त्वचा की कोशिकाओं को जवान रखने में मदद करता है.
2. लीवर साफ़ रखने में
इसमें कई ऐसे यौगिक पाए जाते हैं जो कि हमारे लीवर को ठीक से कार्य करने के लिए और इसे साफ़ रखने में मदद करते हैं. इसमें पाया जाने वाला फैटी एसिड भी ऐसा ही एक तत्व है जो कि लीवर के लिए काफी अच्छा काम करता है. इसे कई बिमारियों से बचाने में इसकी भूमिका हो सकती है.
3. कोलेस्ट्राल कम करने में
हमारे शरीर में बढ़ता हुआ कोलेस्ट्राल का स्तर कई परेशानियों को उत्पन्न करता है. चावल की भूसी में मोनोअनसैचुरेटेड, पॉलिअनसैचुरेटेड और संतृप्त वसा का बेहतरीन संतुलन पाया जाता है. फैटी एसिड का ये संतुलन कोलेस्ट्राल को कम करने का काम करता है. चावल की भूसी एथोरोसक्लोरोसिस, दिल के दौरे और स्ट्रोक जैसी बिमारियों को भी ख़त्म करने में मदद करता है.
4. बालों के लिए
इसमें पाया जाने वाला फेरिलिक एसिड और एस्टर बालों के विकास में योगदान देते हैं. इसमें एंटीऑक्सिडेंट, विटामिन ई, ओमेगा-3 और ओमेगा-6 प्रचुर मात्रा में पाया जाता है. ये सभी बालों को पोषण देने में महत्वपूर्ण योगदान देते हैं. इसके नियमित प्रयोग से बालों की सुन्दरता में वृद्धि होती है.
5. रजनोवृत्ति के दौरान
कई शोधों में ये पाया गया है कि चावल की भूसी का तेल रजनोवृत्ति के दौरान महिलाओं को होने वाली परेशानियों से बचाने का काम करता है. ये इस दौरान होने वाले चिड़चिड़ापन जैसे कई अन्य परेशानियों को काफी हद तक कम करता है. इसलिए महिलाएं रजनोवृत्ति के दौरान इसका इस्तेमाल करके अपनी परेशानियों को कम कर सकती हैं.
6. वजन कम करने में
चावल की भूसी के तेल में चिपचिपापन बहुत कम होता है लेकिन इसमें कैलोरी अधिक होती है. इसकी सबसे बड़ी खासियत ये है कि ये भोजन में बहुत कम मात्रा में (लगभग 20%) ही अवशोषित होता है. जिससे कि भोजन का स्वाद बरकरार रहता है. इसलिए इसके इस्तेमाल से वजन भी कम होता है.
7. कैंसर के उपचार में
कैंसर जैसी खतरनाक बीमारयों को भी दूर करने की क्षमता चावल की भूसी में होती है. क्योंकि इसमें एंटीऑक्सिडेंट भरपूर मात्रा में पाई जाती है. इसमें ऑरिजानोल और विटामिन ई भी पाया जाता है जो कि अधिकाँश तेलों में नहीं पाया जाता है. इन्हीं तत्वों के बदौलत ये कैंसर जैसी बीमारियों से हमें बचाने का गुण रखता है.
8. एलर्जी दूर करने में
अन्य वनस्पति तेलों में नहीं पाया जाने वाला हाइपोलेर्गेनिक नामक तत्व, चावल की भूसी में पाया जाता है. ये एलर्जी की संभावनाओं को काफी हद तक कम कर देता है. इस तेल को खाने से एलर्जी नहीं होती है. लेकिन ये एलर्जी होने की संभावनाओं को भी कम करता है.

चावल की भूसी के नुकसान

  • इसका इस्तेमाल संकुचित पाचन तंत्र वाले लोगों के लिए परेशानी का कारण बन सकता है.
  • इसे अधिक मात्रा में इस्तेमाल करने से बचना चाहिए.
     
1 person found this helpful

Can You Use Sheet Masks Daily?

MBBS, DDV, Aesthetic medicine
Dermatologist, Delhi
Can You Use Sheet Masks Daily?
  • Sheet masks are an extra luxurious part of the korean beauty regime. Their main aim is to provide extra nourishment to your skin having few women in korea use it twice a day! yes, that’s right! with how affordable the sheet masks are nowadays, it leaves us wondering whether we could use it everyday?
  • The answer is yes, it’s fine to use sheet masks everyday as long as it’s not a glycolic acid containing sheet mask. Using sheet masks labeled ‘anti-aging’, which are usually formulated with glycolic acid are too strong for daily use and can cause irritation. Also those prone to acne shouldn’t use sheet mask everyday as it can aggravate acne because it is occlusive and can block pores, which can lead bacteria to grow on the skin. So, if you are acne prone then stick to using sheet mask only once a week.
  • As for everyone else, using sheet mask everyday can boost hydration levels as it helps to push ingredients into the skin. As for which sheet mask to use, look specifically for one with ceramides, squalene, hyaluronic acid, rice bran oil and macadamia oil – (all help to moisturize skin). If you are looking to brighten your skin, look for niacinamide, vitamin c and licorice root extract in your sheet mask.

 

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World Food Day - How To Make The Best Of What You Eat?

Diploma in Diet and Nutrition, Fellowship in Sports Science
Dietitian/Nutritionist, Lucknow
World Food Day - How To Make The Best Of What You Eat?

You will seldom come across a person who does not like to eat. Nothing can be more satisfying than binging on your favorite cuisine. Though the choice of food may differ from individuals to individuals, most of us live to eat. It is not without reason that food is considered a fuel that gets the body going, enabling us to carry on with our daily chores. While hot, spicy and fast foods are what most of us crave for, one cannot ignore the health benefits of a balanced and nutritious diet. A diet enriched with the essential nutrients can play a significant role to keep the vital organs of the body fit and healthy.

Importance of a healthy and nutritious diet
A nutritious diet plays a pivotal role in maintaining the well-being of the body. From eyes to heart, it takes care of almost everything. Mentioned below are some of the food items that should be a part of your diet.

  1. Fruits: The health benefits of fruits deserve no special mention. Apple, banana, citrus fruits, berries, kiwi, guava, most of the fruits are laden with vitamins and minerals and go a long way to build the immunity and resistance of the body against various diseases and infections.
  2. Vegetables: A diet without vegetables is anything but healthy. From antioxidants (mostly dark green vegetables) to omega-3 fatty acids, minerals to dietary fibers, incorporating vegetables in the diet takes care of most of the nutritional requirements of the body.
  3. Meat: Equally important are animal products which include meat (chicken, lamb, crab, goat, duck, to name a few), fish (salmon, mackerel, tuna, tilapia, sardine, basa, to name a few), fish oil. Most of these are a rich source of proteins, vitamins, and minerals necessary for the overall growth of the body.
  4. Milk and dairy products: Milk, cheese, butter, curd, ghee, being an excellent source of calcium, vitamin, minerals, fats, proteins, should be included in the diet.
  5. Oils: One cannot miss out on the various benefits of ghee, especially of cow, mustard oil, coconut oil & olive oil and other healthy vegetable oils, such as sesame oil, rice bran oil, flaxseed oil to name a few, that are rich in nutrients including Omega-3 fatty acids.
  6. Cereals: The nutritive value of cereals (oats, rye, wheat, quinoa, rice) and pulses (black gram, lentils, chickpea, groundnuts) are also immense.
  7. Herbs & spices: The herbs and spices that make food more palatable are known for their anti-inflammatory, anti-fungal, anti-bacterial and anti-carcinogenic properties.

Unhealthy habits to avoid after eating food
There are certain unhealthy habits which when done immediately after eating food will do the body more harm than good. Some of these include:

  1. For a proper digestion of food, never take a nap soon after the meal.
  2. Taking a shower immediately after having food will also affect the digestion process.
  3. Many of us have a habit of drinking tea after a meal. However, it is an unhealthy practice that can interfere with both the digestion of food as well as with the absorption of iron.
  4. Eating fruits immediately after a meal will also affect the digestion of food.
  5. Smoking after a meal is an extremely unhealthy practice.

Consult an expert and plan a healthy diet for yourself to stay fit always, 

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Rice Bran Oil Benefits And Side Effects In Hindi - चावल की भूसी के तेल के फायदे और नुकसान

MBBS, M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Delhi
Rice Bran Oil Benefits And Side Effects In Hindi - चावल की भूसी के तेल के फायदे और नुकसान

हमारी रसोई में अनाज के अलावा कई ऐसी चीजों का समावेश होता है जिनके बगैर हमारा भोजन स्वादहीन कहलाएगा। और इस बात से हम इंकार नहीं कर सकते कि दुनिया स्वाद के पीछे भागती है। तमाम मसालों सब्जियों के गुणों को निखार कर हमारे भोजन को लज़ीज़ बनाता है तेल। जी हां हमारे भोजन में तेल का विशेष महत्त्व होता है, तेल का इस्तेमाल खाने को और टेस्टी बनाने के लिए किया जाता है। जैसा कि हम सभी जानते है की हमारे स्वास्थ्य का सीधा कनेक्शन हमारे डाइट से होता है। हम जैसा खाना खायेंगे वैसा हमारा शरीर परफॉर्म करेगा, हम अगर मिलावटी खाना खाएं तो हमारा शरीर कमजोर होता है और उम्र कम होती है। और जब बात हो तेल की तो हर बात पर इस्तेमाल किए जाने वाले इस पदार्थ की गुणवत्ता ऊँची होनी जरूरी हो जाती है। बाजार में कई प्रकार के तेल उपलब्ध हैं, जिनमें से आज हम आपको उस तेल के बारे में बताएंगे जिसे पसंद करने वालों की तादाद काफी है। जी बिलकुल हम बात करेंगे गुणों की खान माने जाने वाले राइस ब्रैन ऑइल यानि की चावल के छिलकों (भूसी) से निकाले गए तेल की।

जैसा कि हम जानते है कि राइस ब्रैन तेल को चावल की भूसी से तैयार किया जाता हैं। चावल के छिलकों से निकाला गया होने के कारण इस तेल में फैट बिलकुल भी नहीं होता है। और इसमें पाया जाने वाला ओरिज़ॉनल एक बेहद लाभदयाक तत्व होता है। जो कोलेस्ट्रॉल कम करने में हमारी मदद करता है, उच्च रक्तचाप को कम करने में कारगर है और हाइपर थाइरोइड के रोगियों के लिए काफी फायदे मंद साबित हुआ है इतना ही नहीं यह नाड़ी तंत्र की रक्षा करने में भी कामयाब साबित हुआ है।
सही तेल को अपने आहार के लिए चुनना आपके हेल्दी लाइफ के लिए बेहद जरूरी होता है। पिछले कुछ सालों में लोगो ने रिफाइंड ऑइल को खाना कम किया है क्योंकि अनियमति दिनचर्या और तरह-तरह के तेल के सेवन से लोगो मे कोलेस्ट्रॉल की मात्रा बढ़ने लगी और दिल की बीमारी जैसी शिकायत देखने को मिली इसलिए लोगो ने अपनी सेहत का ख़्याल रखने के लिए अन्य तेल की तुलना में राइस ब्रैन ऑइल का इस्तेमाल करना शुरू किया।

तो अब जरूरी है कि हमें मालूम हो चावल के छिलकों से निकाले गये इस तेल का हमारी सेहत पर किस तरह और कैसा प्रभाव पड़ता है।

1. कैंसर होने से रोके
राइस ब्रैन ऑयल में टोकोफेरोल्स एंड टॉकटरिनोल्स नामक पदार्थ हेाते हैं,जो फ्री रैडिकल्स से होने वाले कैंसर को रोकते है। इसलिए कैंसर की संभावना नजर आये तो यह तेल जरूर अपनाएं।
2. वजन कम 
राइस ब्रैन ऑयल में ट्रांस फैटी एसिड और कोलेस्ट्रॉल बिलकुल भी नहीं होता, जो मोटापा बढ़ने का सबसे अहम कारण होता है। यह तेल के इस्तेमाल से आप बेहिचक अपना मन पसंद खाना खा सकते है।
3. बढ़ाए चेहरे की रंगत 
क्या ये बेहद खुशी की बात नही होगी कि जो खाना आपकी सेहत बनाता है उसी खाने से आप सुंदर भी बन सकते है। यह तेल सेहत के साथ रूप-रंग भी निखरता है। झुर्रियां कम करता है और त्वचा को स्वस्थ बनाए रखता है जिससे आप अपने उम्र से अधिक जवां दिखते हैं। 
4. बालों का झड़ना करे कम
राइस ब्रैन ऑइल का बना हुआ खाना खाने से न ही आपके बालों का गिरना रोकता है बल्कि आपके बालों के ग्रोथ को भी बढाता है। इस तेल में फेरुलिक एसिड और ईस्टर्स होते हैं जो कि बालों की ग्रोथ के लिये जरूरी होते हैं। इसके अलावा इसमें विटामिन ई, ओमेगा 3 और ओमेगा 6 पाए जाते हैं, जो कि बालों को सफेद होने से बचाते हैं और उन्हें स्वस्थ बनाए रखते हैं।
4. लिवर के लिये फायदेमंद
राइस ब्रैन ऑयल में लीवर को मजबूत करने वाले विटामिन और प्रोटीन का समावेश होता है, जिससे लीवर की कार्यक्षमता को बढ़ने में मदद मिलती है। यह एग्जिमा रोग को भी ठीक करने में सहायक है। इसी के साथ यह अन्य बीमारियों से भी शरीर को बचाए रखता है।
5. इम्युन सिस्टम बढाए
राइस ब्रैन ऑयल में एंटीऑक्सीडेंट भरपूर मात्रा में पाया जाता है जो शरीर की इम्युन सिस्टम को मजबूत बनाता है। इस तेल से बना हुआ खाना खाने से शरीर के इम्युनिटी सिस्टम को बेहद लाभ पहुचता है। कई प्रकार की बीमारियों से लड़ने में मदद करता है क्योंकि इस तेल में मौजूद एंटीऑक्सीडेंट आपके शरीर में उपस्थित फ्री रेडीकल्स से लड़ता है और शरीर में कई बीमारियों से लड़ने की क्षमता बढ़ाता है।

जैसे की हर पदार्थ के कुछ नुकसान और कुछ फायदे होते हैं उसी तरह राइस ब्रैन ऑयल के भी तमाम फायदों के साथ कुछ कंडीशन्स में नुकसान भी हैं। 

1. अत्यधिक न करे इस्तेमाल 
राइस ब्रैन ऑयल लगभग हर किसी के लिए फायदेमंद है, लेकिन इसे जरूरत से ज्यादा इस्तेमाल करना हो सकता है आपके शरीर के लिए नुकसानदेय। 
2. सीधा न करें सेवन
इस तेल का इस्तेमाल केवल खाना बनाने में ही करें, सीधा इसका सेवन करना सेहत के लिए हानिकारक साबित हो सकता है। 
3. पेट की बीमारी 
राइस ब्रैन ऑयल को जरूरत से ज्यादा इस्तेमाल करने से गैस तथा अन्य पेट से संबंधित परेशानियों का सामना करना पड़ सकता है।

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Table of Content

Rice Bran Oil
Nutritional Value of Rice Bran Oil
Health Benefits of Rice Bran Oil
Helps reduce irritating menopause symptoms
Promotes healthy heart
Prevents cancer
Keeps skin soft
Enhances level of Vitamin E in the body
Prevents allergies
Helps reduce weight
Boosts immunity
Contains good fats
Reduces formation of kidney stones
Provides nutrition
Good taste
Uses of Rice Bran Oil
Side-Effects & Allergies of Rice Bran Oil
Origin And Cultivation of Rice Bran Oil