Can Brown Rice Deplete Your Zinc?

Touted for their many health benefits, whole grains like brown rice are high in fiber and contain several trace minerals typically removed during the milling process of refined grains. Brown rice contains both the bran and the germ, which are the sites of the additional nutrients that white rice lacks. Despite manufacturer efforts to replenish the lost nutrients, such as iron, zinc and vitamin B, they are negligible in comparison to the original content. In some cases, brown rice may deplete your zinc, which is why eating a varied diet is extremely important.

Zinc

Zinc is an essential trace element required for your overall health. This metal is necessary for many bodily systems, including the growth and maintenance of the body, immunity, wound healing, the function of the thyroid and blood clotting. Dietary zinc deficiency is generally rare and typically results from the genetic disorder acrodermatitis enteropathica. A mild deficiency is possible particularly for those with malabsorption syndromes or for strict vegetarians. Generally, adult males should consume 11 mg per day; women should consume 8 mg per day.

Zinc in Brown Rice

Brown rice, regardless of the variety, typically contains approximately 1.2 mg of zinc per cup. Brown rice, like many whole grains, is high in phytic acid, which hinders the absorption of certain minerals, such as zinc. This is particularly problematic for vegetarians since zinc tends to bind to protein, like that contained in meat, for absorption. Although legumes are rich in protein, they, too, are high in phytic acid. Soaking brown rice, which forces the grain to germinate, may not actually reduce the phytic acid and increase the bioavailability of nutrients like zinc. An article published in "Food Chemistry" in October 2008 found that soaking the rice had little effect on the availability of zinc. Instead, it may be the soil and fertilizer used during the growth process that can increase the zinc content for consumers. A study published in "Rice Science" in 2007 found that using varying nitrogen fertilizer levels increased zinc concentrations in the grains of brown rice.

Considerations

Although brown rice may not be the right choice for zinc content, it does contain a variety of nutrients conducive to a health diet. Unlike milled rice, such as white rice, brown rice is high in fiber, which is one of its most appealing characteristics. Germinated brown rice, which requires soaking the grains for approximately 20 hours in warm water, exponentially increases its nutritional content, according to the Food and Agriculture Organization of the United Nations. For example, germinated brown rice typically contains four times the amount of dietary fiber, vitamin E, niacin and lysine initially available.

Bottom Line

If you are at risk for a zinc deficiency, avoiding foods high in phytic acid is essential to your health. If you choose to consume brown rice, however, supplementing your meal with other foods rich in zinc can help prevent any complications. Oysters, crab, beef and chicken are particularly high in zinc. Yogurt, cheese, cashews, almond and peanuts are also nonmeat choices. Vegetarians should take zinc supplements to ensure adequate levels.