Millets are tiny, spherical grains. These come in different colors like white, gray, yellow and even deep red. The botanical name of millet is Eleusine Coracana. According to archaeologists, millet was first cultivated in East Asia as far as 10,000 years back.
Millets are one of the most important cereal grains. These are consumed by more than 1/3rd of the world’s population. It is the 6th cereal crop in terms of the world’s agricultural production. A majority of the world’s commercial millet crop is produced by China, India, Greece, Egypt and Africa. There are several varieties of millet available throughout the world. The most commonly found millets are Jowar (Sorghum), Sama (Little millet), Ragi (Finger Millet), Korra (Foxtail millet) and Variga (Prose millet). Bajra and Sama are high in fat while Ragi has the lowest fat.
Millet is filled with nutrients. It contains around 15 % of protein and is rich in fiber. It is a rich source of Vitamin E, B complex, niacin, thiamin and riboflavin. In addition, millet also contains essential amino acids like methionine and lecithin and minerals like iron, magnesium, phosphorus and potassium.
Millet is also known as ‘Bajra’ in Hindi, ‘Sajjalu’ in Telugu, ‘Kambu’ in Tamil, ‘Bajri’ in Marathi, ‘Kambam’ in Malayalam, ‘Sajje’ in Kannada, and ‘Vari’ in Gujarati. Here are some of the benefits of millets and why they should be included in our diet.
1. Millet contains several health friendly nutrients that are required for proper functioning of the body. Iron and copper content in millet is needed for the production of blood cells and to improve blood oxygenation. It also contains phosphorus which is conducive to control blood pressure. These minerals, along with the phyto-nutrients can help build a formidable defense against all types of diseases and cancers.
Millet is rich in iron content, which makes it a perfect food for curing anaemia. It also contains natural calcium deposit which strengthens the bones if consumed on a regular basis. Consumption of Ragi helps prevent arthritis and to recover from fractures.
2. Consumption of millet in large amounts helps decrease triglyceride levels in the body. It thins the blood to prevent blood platelet clumping, thereby reducing the risk of sunstroke and coronary artery disorder.
3. Vitamin B in millet helps to break down carbohydrates and fat more efficiently. It reduces homocysteine level in the blood to prevent cholesterol from bonding and forming deposits. Niacin prevents cholesterol from getting into the blood stream and raises high density lipoprotein (HDL) in the blood. This protects the blood vessels from atherosclerosis and hemorrhage.
4. Millet is one of those food grains which are loved by vegans and vegetarians because of the high amount of protein in it. It helps to meet the daily protein requirement from a complex carbohydrate than animal sources. It doesn’t contain extra saturated fats and other unhealthy ingredients that the animal sources contain. The protein structure of millet is quite like wheat; the only exception is that millet is a non-gluten grain while whole wheat contains a high amount of gluten, making it hard to digest.
5. Millets contain tryptophan, an amino acid which lowers appetite and helps in managing weight. It digests at a slower rate and keeps stomach full for a longer period of time. Millets are high in fiber and satiate hunger quickly, preventing from overeating. People who want to lose weight should incorporate millets in at least one of their main meals.
6. Millet contains both fiber and phytonutrients, the combination of which is believed to reduce the risk of developing colon cancer. Lignan, a phytonutrient in millet, is converted into mammalian lignan in our intestine that protects us from breast cancer. In fact, consumption of millet can lower the risk of developing breast cancer by 50%.
7. Magnesium in millet relaxes the muscles that line the inside of the arterial wall, which helps to reduce blood pressure. It also reduces the severity of asthma and frequency of migraines.
8. Celiac is a disease which damages the small intestine and interferes with the absorption of nutrients from food. People who suffer from this disease cannot tolerate gluten. This makes millet a perfect food for them since it is completely gluten-free.
9. The low glycemic index in millet slows down the digestion process and keeps the blood sugar level at a constant ratio. Millets increase insulin sensitivity for people suffering with diabetes and also helps to control the sugar levels for non-diabetics especially type2 diabetes. Thus, regular consumption of Ragi can decrease fasting glucose by 32 percent and can eliminate insulin resistance by 43 percent. Hence, Ragi is very beneficial for diabetic patients.
10. Millets are rich in fiber, which help in easy digestion. It is considered as one of the most digestible and non-allergenic grains. The laxative properties of millets make it an excellent remedy for constipation. Lecithin and Methionine help to flush out harmful fats from the liver. Consuming foods high in fiber also prevent the formation of gallstones, especially in women. Insoluble fiber speeds up intestinal transit time and reduces the secretion of bile acids that contribute to the gallstone formation. Several researchers have found that people who consume high amounts of soluble and insoluble fiber have 13% lower risk of developing gallstones when compared to those who don’t.
11. The high amount of antioxidants present in millets fights free radicals present in the body which slows down the ageing process.
12. Millets are high protein grain and contain lysine, an amino acid which slows down muscle degradation and helps to build leaner muscles.
13. Tryptophan in millet raises the serotonin level in the body which helps with stress reduction. A cup of millet porridge every night can help you to get sound and peaceful sleep.
14. Pregnant and lactating women are advised to consume Ragi in high amounts to increase the production of breast milk in the body. This will enable the mother to feed the child for a longer period of time. Thus, ragi millet health benefits are quite amazing.
15. Because of its high level of magnesium, millet is a great food for women who suffer from unbearable pain and cramps during their menstrual cycle.
16. Phosphorus content in millet helps to structure the cells in the body. It is an essential component of numerous compounds including adenosine triphosphate or ATP, which enhances energy in the body. Phosphorus is also an essential component of lipid containing structures, such as cell membranes and nervous system structure. A cup of millet will provide you with 17% of your daily phosphorus intake requirement.
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