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Although it has a fairly high alcohol content, the he alth benefits of rum are very diverse. However, the benefits of this rum can only be obtained if you consume it in sufficient quantities and not in excess
Rum is a type of alcoholic beverage that is processed from the distillation and fermentation of sugarcane juice. The alcohol content in rum is quite high, which is around 40%. This drink is widely produced in the Caribbean Islands, such as Jamaica, Barbados, Guyana, Trinidad, and Dominica.
There are two types of rum that are commonly consumed, namely dark rum and light rum. Dark rum is darker in color and takes a longer time to ferment, while light rum is lighter in color and generally goes through a shorter fermentation process.
Nutritional Content of Rum
In 44 ml of rum or the equivalent of 1 glass shot, it contains about 100 calories and various nutrients as follows:
- 0.017 milligrams of iron
- 1, 7 milligrams phosphorus
- 0, 8 milligrams of potassium
- 0, 4 milligrams sodium
- 14 grams of alcohol
Rum also contains antioxidants. However, this antioxidant content is more commonly found in dark rum. Apart from rum, there are also other types of alcoholic beverages that contain lots of antioxidants, namely wine.
Facts and Benefits of Rum for He alth
Although classified as an alcoholic beverage, rum is also good for he alth, as long as the amount is not excessive. The recommended safe limit for rum consumption is no more than 1 shot per day.
The following are some of the benefits that can be obtained when you consume rum in moderation:
1. Relieve stress
Almost everyone has experienced stress, whether it's due to work, family, economic, or love problems. Consumption of alcoholic beverages, such as rum, is known to reduce stress and provide a sense of calm.
However, keep in mind that the benefits of rum only apply if you consume it in moderation. If consumed too much or often, alcoholic beverages can actually cause psychological disorders, such as alcoholism, anxiety disorders, insomnia, and depression.
Therefore, you are not advised to rely solely on rum or other alcoholic beverages to relieve stress, let alone to use illegal drugs.
2. Reducing the risk of heart disease
There are studies that show that consuming alcoholic beverages, including rum, in appropriate amounts, can reduce the risk of developing cardiovascular diseases, such as coronary heart disease and high blood pressure.
However, if consumed in excess, rum or other types of alcoholic beverages can actually increase the risk of heart disease.
Therefore, to maintain a he althy heart, you are not advised to consume alcohol excessively and continue to live a he althy lifestyle, such as exercising regularly, consuming nutritious food, and not smoking.
3. Maintain bone he alth
It is important to always keep bones he althy and strong. A study shows that consumption of alcoholic beverages in light doses, ie 2-3 times a week, can strengthen the body's bone tissue and reduce the risk of osteoporosis.
On the other hand, from the same research, it is also known that excessive or frequent alcohol consumption can actually increase the risk of osteoporosis. Therefore, its consumption needs to be limited.
In addition, you still need to have adequate intake of nutrients, such as calcium and vitamin D, so that bone he alth and strength is maintained. This intake can be obtained from foods and drinks high in calcium or supplements.
4. Keep blood sugar stable
One of the benefits of rum that you can get is to maintain blood sugar. Rum is one of the drinks that contains almost no sugar and has a glycemic index of 0. This means that consumption of rum will not increase blood sugar levels.
However, if consumed in excess, rum can damage the pancreas and liver. This effect can actually make blood sugar levels rise and be difficult to control because of the disruption of the performance of the insulin hormone.
5. Increase the amount of good cholesterol
Consuming alcoholic beverages in moderation is also known to increase good cholesterol (HDL). The higher the HDL count, the better the he alth of your blood vessels and heart.
However, alcoholic beverages can also increase levels of bad cholesterol (LDL), if consumed in excess.
To be he althier, you don't just rely on rum or alcoholic beverages to maintain the body's cholesterol levels. You also need to exercise regularly and have a he althy diet.
Risks of Excessive Rum Consumption
Everything that is consumed in excess is certainly not good for he alth. Likewise with rum or other types of alcoholic beverages. If consumed in excess or too often, rum can actually increase the risk of various diseases or he alth problems, including:
- liver diseases, such as hepatitis and cirrhosis
- Brain disorders, such as stroke and dementia
- Alcohol poisoning
In pregnant women, excessive consumption of alcoholic beverages can interfere with the growth and development of the fetus and cause the fetus to be born with defects. This condition is called fetal alcohol syndrome.
The effects of alcohol can also make it difficult for you to concentrate, so you are more at risk of having an accident when driving or operating certain machines. This can result in fatal injuries and even death.
Because it can cause dangerous side effects, not everyone is allowed to consume alcoholic beverages, including rum. The following are some groups that are not recommended to consume alcohol:
- Pregnant or breastfeeding women
- Children and teenagers
- People with certain diseases, such as liver or pancreas disease, heart disease, and cancer
- People who have experienced alcohol addiction
- People who take drugs regularly, because it can cause drug interactions
You can get the benefits of rum for he alth, if this drink is consumed in moderation. To be on the safe side, limit your rum consumption to no more than 1 shot per day and no more than 3 times a week.
If you experience certain he alth problems due to consuming too much rum or other alcoholic beverages, you should consult a doctor for an examination and get the right treatment.