Health and nutrition: is millet good for you?
New Delhi: Millet – a cereal that belongs to the grass family is a reservoir of protein, fiber, vitamins and minerals. Thus, it is often presented as a “super food” because of its nutritional value. The best part is that this grain can be used in everything – from sides to salads and main dishes. There are different types of millets, which include:
– Jowar (sorghum)
– Ragi (small millet)
– Korra (Foxtail Millet)
– Arke (Kodo Millet)
– Sama (Little Millet)
– Bajra (pearl millet)
– Chena/Barr (Proso millet)
– Sanwa (farmyard millet)
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Known as the ancient indigenous crop of India, millet is also one of the oldest cultivated cereals in the world. It has been growing throughout Africa and Southeast Asia for thousands of years. According to the Indian Ministry of Agriculture, millets are traditional grains, grown and eaten in the Indian subcontinent for the past 5,000 years.
According to researchers from the International Crops Research Institute for the Semi-Arid Tropics (ICRISAT), if rice is replaced with millet in meals for between three months and four and a half years, it can boost the growth of 26-year-old children and adolescents. percent to 39 percent.
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Here is a breakdown of the nutritional value of millets:
1. Nutritional content that makes millet a superfood
According to the Indian Institute of Millet Research (IIMR), millets are nutritionally superior to other grains, they contain a high number of proteins, essential amino acids, minerals and vitamins. The IIMR states that millets contain:
– 7 to 12% protein
– 2 to 5% fat
– 65 to 75% carbohydrates
– 15 to 20% dietary fiber
– Finger millet (Ragi) is the richest source of calcium, it contains about 300-350 mg/100 g
The IIMR also adds that millet is also a natural source of iron, zinc, calcium and other essential nutrients to combat the problem of malnutrition which is widespread in India.
2. Consumption of millets improves the digestive system
According to the Food Safety and Standard Authority of India (FSSAI), millet contains a high amount of dietary fiber, so it often acts as a “prebiotic,” meaning it supports good bacteria in your digestive system. The FSSAI also states that dietary fiber is also important for adding bulk to stool, which helps keep you regular ((SENS?)) and lowers your risk of colon cancer.
3. Millets are good for your skin
According to the IIMR, in addition to nutritional properties, millets have a higher niacin content, which helps the body manage over 400 enzymatic reactions. Niacin is also very important for the proper functioning of the skin and organs.
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4. Millets help fight disease
Food Security and Standard Authority of India adds that millets can help prevent cardiovascular disease as consumption of millet lowers triglycerides and C. Millets are also known to prevent type 2 diabetes and lower blood pressure.
5. Millets control blood sugar
The IIMR states that millets contain slow-release glucose and have a low glycemic index. According to experts, this is a very important factor in the fight against the global problem of diabetes. The IIMR also adds that it is well recognized that the incidence of diabetes mellitus and disorders related to the gastrointestinal tract is minimal among the population using millet grains as a staple food.
6. Millets protect your heart
According to the IIMR, the fiber found in millets helps lower the amount of “bad” cholesterol in the blood. Second, fiber helps absorb cholesterol, allowing it to be safely flushed out of your system. Some studies have shown that regular consumption of millet can also raise your “good” cholesterol levels and lower triglycerides.
Now, because cholesterol is a major risk factor for heart disease, eating millet indirectly helps maintain your heart health.
7. Millets are also good for the planet
Apart from all these crop health benefits, millet is also labeled as “smart crop” as it has advantages in its favor such as low maintenance, disease, pest resistance and ecological benefits, says the International Crops Research Institute for the Semi- Arid Tropics. He also adds that millet is known as C4 crops because they have higher efficiency in absorbing and utilizing carbon dioxide. He also adds that most millet varieties are well known for their hardiness and have the ability to withstand prolonged periods of drought, high temperatures while producing grain and fodder.
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