Wild rice has numerous health benefits due to its nutritional composition of minerals, vitamins, protein, fiber, and antioxidants. It aids digestion and immunity, promotes growth and bone strength, and prevents diseases. Some key benefits include supporting heart health, aiding weight loss, boosting energy, and reducing inflammation. Wild rice can be used in many foods and provides benefits for those on gluten-free diets. It is generally safe but may contain contaminants, so should be processed and cooked properly.

1. Presented By:
Franklin Gonpue
M.Sc. 1st Year
DoS Food Science and Nutrition
University of Mysore

2.  Wild rice describes four different species of grass from the genus Zizania (as well as the
beneficial grain that can be harvested), three of which are native to North America, and one to
China, Asia. Wild rice is also known as Indian rice, Canada rice, and water oats. Despite
having the name “rice” in the title, wild rice is not closely related to traditional “Asian” rice,
which tends to be smaller, less nutrient-dense, and of a different color.
 The grain of cultivated wild rice is somewhat similar to the grain of white rice (Oryza sativa)
though it is longer and its color after processing is between black and brown. After
harvesting, wild rice is dried, parched, winnowed, milled, and treaded.
 Nutritional analysis shows that wild rice is rich in minerals, vitamins, protein, starch, dietary
fiber, and various antioxidant phytochemicals, while it is low in fat
 Wild rice is a food we should all include in our regular diet. The advantages of eating wild
rice are plentiful, making this one of the world’s most powerful super foods. There are
amazing health benefits of wild rice.

4.  Helps in optimizing digestion
Wild rice boasts an impressive amount of dietary fibre. Apart from optimizing the cholesterol balance, the
fibre also bulks up the stool and eases the digestive process. By facilitating peristalsis, dietary fiber can
help to eliminate constipation. Diarrhea, bloating, cramping, and excess flatulence, as well as more serious
gastrointestinal concerns, such as colorectal cancer, gastric ulcers, and hemorrhoids.
 Helps in boosting the immunity
Improving the health of a person’s immune system is one of the best ways to increase their overall health.
One of the best ways to get that immunity boost is with Vitamin C, which is significantly present in wild
rice. Vitamin C stimulates the production of white blood cells, the body’s first line of defense against
foreign agents, pathogens, and microbes. Furthermore, vitamin C is a critical component of collagen, which
is needed for the creation and repair of cells, organs, tissues, and blood vessel walls, helping us recover
from illnesses.
 Promotes growth and repair
The high protein content found in wild rice can be good for increasing muscle mass, proper growth, and
balanced development in the human body. Proteins are made up of the building blocks of life that are the
amino acids, so adequate protein levels are essential for overall health, and wild rice is a great option for
that, particularly for vegetarians who don’t regularly get animal proteins in their diet.

5.  Helps in improving bone strength
With age, human bodies begin to break down, including the bones. In order to maintain strong bones,
intake of phosphorus-rich foods like wild rice can be very helpful. Phosphorous and zinc are important for
maintaining bone mineral density and ensuring strong bones and joints with aging. If a person is
susceptible to osteoporosis or is already starting to feel those aches in the bones, switching over to wild rice
is a wise option.
 Prevents birth defects
Wild rice has significant levels of vitamins, including vitamin B6, also known as folate or folic acid, and
this has been proven to reduce neural tube defects in newborns. Expectant mothers should add wild rice to
their diet for all of its important health benefits, but particularly if they aren’t getting a proper B-vitamin fix
every day.
 Helps in weight loss
As a low-calorie and gluten-free food, wild rice can help those who are attempting to lose weight and
prevent obesity. Unlike white rice, which can bulk up a person’s diet and actually help gain weight, wild
rice has a different effect, preventing overreacting due to high fiber and nutrient content, without supplying
a high level of calories to the bones. One way to overcome this is with a fair balance of essential minerals
in our diet, which wild rice can provide.

6.  Helps in preventing chronic diseases
Although the research on chronic diseases takes years of time for solid results to be publicly accepted, The
antioxidants in wild rice have been shown to lower the chances of certain chronic disease conditions,
including heart-related disorders, diabetes, and even some types of cancer. This is due to the neutralizing
effect on the dangerous free radicals
 Natural Treatment for Osteoporosis
Osteoporosis can be suffered by anyone. Though there are a lot of modern medications today to treat
osteoporosis but nothing could compare the natural treatment. Wild rice is well known to be having some
healing properties that could treat osteoporosis naturally especially the minerals compounds found in this
type of rice.
 Helps to protect the heart
Wild rice certainly contains nutrients that help to boost the heart health. There is no sodium in wild rice,
which helps to reduce blood pressure, but at same time there is a high level of fiber, which is known to
clear out “bad” cholesterol from the cardiovascular system and reduce the chances of developing
atherosclerosis. By eliminating the strain on the heart, and boosting repair and damage control with a high
level of vitamin C, wild rice is a clear choice for those who want to protect their heart.

7.  Helps in preventing aging
Wild rice contains an impressive level of antioxidants. Antioxidants neutralize free radicals, the dangerous by-
products of cellular metabolism that can cause healthy cells to mutate or turn cancerous. This includes the free
radicals that accumulate in the skin and can contribute to signs of aging, such as wrinkles, age, spots, and slower
healing of blemishes. This is also true for the ocular cells, and antioxidants can prevent macular degeneration and
the onset of cataracts.
 Super Food for those in gluten free diet
Gluten free diet has been proven to have a lot of health benefits. People in gluten free diet sometimes find it
difficult to fulfill some nutrient’s daily intake but now wild rice is more than enough to provide the nutrient’s daily
intake required by body. That is why wild rice is considered to be one of those super foods for gluten free diet
follower.
 Helps in Preventing Macular Degeneration
Any food which is rich in antioxidants has the ability to prevent macular degeneration conditions. During senior age
sometimes it is difficult to deal with this condition but by starting healthy lifestyle as early as possible could prevent
this condition to occur. Consuming wild rice regularly can to control eye problem and bone fracture which occurs
with aging.

8.  High in Antioxidants
Wild rice can contain as much as 30 times the antioxidants as white rice! Antioxidants are powerful
substances that prevent cell damage caused by oxidants, protecting your body from disease and helping you
age healthfully.
 Reduces Inflammation
Instead of acid-forming like most grains, wild rice is alkaline-forming. The balance created by consuming
alkaline-forming foods helps your body treat and prevent all sorts of inflammation.
 Help With Weight Loss
As a low-calorie and gluten-free food, wild rice can help those attempting to lose weight. Since it is high in
dietary fiber and essential nutrients, you can help prevent overeating with wild rice.
 Strengthens Bones
Because it is high in the nutrient phosphorus, wild rice reduces the risk of stress fractures and increases
bone mass.
 Boosts Energy
Consuming super foods like wild rice can prevent fatigue by giving your body the nutrients it needs to run
efficiently. Specifically, magnesium is the nutrient in wild rice which boosts your energy levels.

9.  To conclude, the nutritional compositions of wild rice which includes minerals, vitamins, protein, starch,
dietary fiber, and various antioxidant, phytochemicals, and low fat enables it to have a significant health
benefits to human.
 Wild rice is a special type of grain that’s chewy and tasty. It’s higher in protein than regular rice and
contains several important nutrients and an impressive amount of antioxidants.
 Eating wild rice regularly may improve heart health and lower your risk of type 2 diabetes amongst others.
 Wild rice is used in a wide variety of foods such as dressings, casseroles, soups, salads, and desserts. In
recent years, wild rice has been used in breakfast cereals, and mixes for pancakes, muffins, and cookies.
 Wild rice is generally safe for human consumption. However, it may be contaminated with ergot or heavy
metals.

10.  Gangadaran Surendiran, Maha Alsaif, Fatemeh Ramezani Kapourchali, Mohammed H Moghadasian,
Nutritional constituents and health benefits of wild rice (Zizania spp.), Nutrition Reviews, Volume 72, Issue
4, 1 April 2014, Pages 227–236, https://doi.org/10.1111/nure.12101
 Gallaher DD Bunzel M. Potential health benefits of wild rice and wild rice products: Literature review.
Agricultural Utilization Research Institute, July 2012:1–23. Available at:
http://ww.auri.org/assets/2012/08/07-12-wild-rice.pdf.
 Gallaher, D.D. (2012). Potential Health Benefits of Wild Rice and Wild Rice Products : Literature Review
July 2012.
 Kennedy C. The nutritive properties of wild rice (Zizania aquatica). J Agric Res.1924;27:219–224
 Surendiran G Goh C Le K, et al. Wild rice (Zizania palustris L.) prevents atherogenesis in LDL receptor
knockout mice. Atherosclerosis. 2013; 230:284–292.
 Zhang H Cao P Agellon LB, et al. Wild rice (Zizania latifolia (Griseb) Turcz) improves the serum lipid
profile and antioxidant status of rats fed with a high fat/cholesterol diet. Br J Nutr. 2009;102:1723–1727