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Yellow rice is a popular staple in many cuisines around the world. It is not only delicious but also packed with essential nutrients. Understanding the nutritional content of yellow rice can help you make informed dietary choices and ensure you are meeting your nutritional needs.
Yellow Rice Nutritional Facts
Yellow rice is primarily made from white rice infused with turmeric or saffron, which gives it the vibrant yellow color. It is often served as a side dish to complement various main courses.
One cup of cooked yellow rice (approximately 158 grams) contains:
- Calories: 206
- Carbohydrates: 45 grams
- Protein: 4 grams
- Fat: 1 gram
- Fiber: 2 grams
- Iron: 2% of the daily recommended intake
- Vitamin B6: 13% of the daily recommended intake
- Manganese: 12% of the daily recommended intake
Yellow rice is relatively low in fat and moderate in protein. It is also a good source of carbohydrates, providing energy for your day. The presence of fiber aids in digestion and helps promote a healthy gut.
Health Benefits of Yellow Rice
Consuming yellow rice as part of a balanced diet can offer several health benefits. Some of the key advantages include:
- Rich in antioxidants: The bright yellow color of the rice comes from turmeric or saffron, which are excellent sources of antioxidants. These compounds help protect your body against cell damage caused by harmful free radicals.
- Anti-inflammatory properties: Turmeric, one of the main ingredients in yellow rice, contains a compound called curcumin. Curcumin has anti-inflammatory properties and may help alleviate symptoms of chronic inflammation.
- Boosts digestive health: The fiber content in yellow rice promotes proper digestion and prevents constipation. A healthy digestive system is essential for the absorption of nutrients and overall well-being.
- Sustained energy release: The high carbohydrate content in yellow rice provides a sustained release of energy throughout the day. This makes it an ideal choice for athletes and individuals with active lifestyles.
It is important to remember that while yellow rice offers various health benefits, it is best consumed as part of a balanced diet that includes a variety of foods from different food groups.
In conclusion, yellow rice is not only a flavorsome addition to your meals but also a nutritious one. It provides a range of essential nutrients, antioxidants, and health benefits. By incorporating yellow rice into your diet, you can enjoy a delicious dish while nourishing your body.
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