Essential Health Benefits of Wild Rice

by skytales | July 29, 2019

Wild rice offers several essential health benefits. Wild rice benefits human health as it can support growth and repair all over the body, improve heart health, delay the signs of aging, inhibit the onset of diabetes, guard against chronic disorders, strengthen the bones, boost the digestive process, boost the immune system, and assist in weight loss.

What is Wild Rice?

Some might mistakenly think that wild rice closely relates to the traditional rice of Asians, which is way smaller, lesser in nutrients, and different in color. In fact, wild rice comes in four dissimilar grass species (along with the useful grain that can be harvested). One of them is native to Asia, while the other three are native to North America.

Wild rice became more popular in North America but became less available in several other parts of the world, simply because of its accessibility. Wild rice grows on small stalks in shallow water. The harvest of wild rice is for the common purpose of human consumption and fishery.

Wild rice also goes by the name Indian rice. It has a chewy external sheath that contains the nutrient-dense grain inside. Native Americans relied on it heavily, and some ethnic groups regard it as very sacred and valuable because of their accessibility and great nutritious value.

The harvest of grains causes a lot of other grains to fall into the muddy soil underneath the water, which would eventually grow for the next year. Nowadays, a lot of varieties of wild rice caught the attention of the health-conscious because of their richness in antioxidant, mineral, protein, and vitamins. In fact, its beneficial content beats that of the traditional white rice.

Wild Rice Benefits & Health Gains

There are a lot of good stuff for the health to gain from these marvelous grains since wild rice benefits:

1. Anti-Aging

Wild rice contains impressive amounts of antioxidants. White rice normally doesn’t contain any antioxidant properties, unlike wild rice that holds 20 to 30 times more antioxidants. Antioxidants work by offsetting free radicals which are the harmful byproducts of cellular metabolism that may destroy healthy cells or turn them into cancerous ones. The free radicals that mount up in the skin and can add to early signs of aging, like age spots, wrinkles, and slower healing of blemishes are no exception. Wild rice benefits even the ocular cells. The antioxidants found in it can inhibit macular degeneration and the occurrence of cataracts. The addition of wild rice to a regular diet promotes youth, regardless of age.

2. Digestive Health

Wild rice contains a remarkable amount of dietary fiber. It can build up your stool and comfort your digestive process. By assisting peristalsis, dietary fiber is also able to eliminate diarrhea, constipation, cramping, bloating, and excess flatulence. Also, it contributes to curing severe gastrointestinal problems like gastric ulcers, colorectal cancer, and hemorrhoids.

3. Newborn Health

Wild rice has substantial amounts of several vitamins, such as vitamin B6 (also known as folic acid or folate). Vitamin B6 can effectively decrease neural tube defects in newborn babies.

Expectant mothers should include wild rice into their regular diet to achieve all its essential health benefits. Wild rice comes especially handy if they don’t have a daily supply of B-vitamin.

4. Bone Health

As people grow old, their bodies start to break down, including the health of their bones gradually. To keep the bones healthy and strong, consumption of phosphorus-rich food sources (such as wild rice!) can be extremely beneficial. Therefore, wild rice benefits the health of the bones by delaying the onset of osteoporosis and other bone deterioration problems.

5. Antioxidants

Studies on chronic diseases take years before getting into a firm and publicly established results. However, there are antioxidants present in wild rice. As always, antioxidants have a neutralizing effect on harmful free radicals. Thus, wild rice can also help in lowering the risk of various conditions, such as diabetes, heart-related disorders, and even certain types of cancer.

6. Weight Loss

Wild rice is a gluten-free and low-calorie food like all other types of rice. That’s why wild rice benefits those who eagerly want to lose extra weight and even inhibit obesity.

Wild rice prevents overeating because of its high fiber and nutrient content. It doesn’t provide excessive calories to the bones and its mineral density. Wild rice is different from white rice which usually increases diet and causes weight gain.  

A good balance of essential minerals in a daily diet assist in weight loss, and wild rice can provide this balance. Believe it or not, there are even more phosphorous and zinc to acquire. These minerals are also vital in retaining bone mineral density and keeping the bones and joints strong as aging is inevitable. People at risk of osteoporosis or are already suffering from it should switch over to wild rice to keep their strength up.

7. Heart Health

A lot of people are searching for more ways to enhance their heart health. The good news is that wild rice benefits the health of the heart as well.

Wild rice is free of sodium, which makes it beneficial in reducing blood pressure.

There is also a great amount of fiber present in it. Thus, wild rice can also eliminate “bad” cholesterol from the cardiovascular system. Not to mention, it lowers the risk of developing atherosclerosis as well.

The vitamin C that wild rice holds helps in removing heart strain and increasing repair and damage mechanism. In turn, wild rice benefits those who truly desire to protect their heart.

8. Immune System Health

One of the finest ways to boost overall health is by boosting the overall immune system’s health. One of the greatest ways to achieve that boost is with the help of vitamin C. It is amazing that wild rice holds a substantial amount of vitamin C. Vitamin C induces white blood cell production, which is the body’s main line of defense to counter foreign agents, microbes, and pathogens.

Moreover, vitamin C is an essential element of collagen. It is necessary for the formation and healing of cells, tissues, organs, and blood vessel walls. Thus, this essential vitamin found in wild rice will help in recuperating from various illnesses. Therefore, wild rice benefits the immune system health.

9. Growth & Repair

The great amounts of protein that wild rice possesses promote the body’s proper growth, muscle mass, and balanced development. Proteins are a composition of amino acids, which are the building blocks of life. That’s why sufficient levels of protein are necessary for general health. Fortunately, as an excellent option for that, wild rice benefits the vegans, who don’t usually acquire animal proteins in their diet, as well.


Even though there are no reports of health concerns regarding wild rice, it is still best to consume them in moderation.

With regards to nitric oxide in white rice, it is still up for discussion but isn’t applicable to wild rice.