Over the last few years, we have witnessed a magnanimous food revolution. There’s been a steady surge in the consumption of exotic berries and nutrient-rich cereals, thanks to a rise in health consciousness amongst people around the world. Millets have surfaced as a fad amongst millennials due to the umpteen health advantages it offers.
Millets are primarily grown in the tropical areas of Asia and Africa, which account for about 97% of the world’s total millet production. Other than these regions, millets are being grown in China since 8000 BC while Egyptians are also cultivating millets since early 3000 BC.
Given its tremendous health benefits, you must surely consider including millet in your daily diet. Walkthrough this brief post to understand how millets can improve your overall health and keep several common bodily ailments at bay.
Millets belong to a group of extremely small-seeded and variable grasses that are grown extensively in the world and serve as livestock fodder, human food grain, or cereal crop.
Developing nations are the primary cultivator of millets; however, the potential of millet to comfortably grow in an extremely dry, arid, and harsh environment, makes it just the perfect crop for numerous nations.
Though there are several varieties of millets grown in different parts of the world, its most widespread cultivar is Pennisetum Glaucum, referred to as pearl millet.
Millet originated in the tropical regions of Africa and later spread across the Middle East and Asia some 10, 000 years ago. Its dependability to grow in a harsh and hostile environment made it just the ideal crop for these regions and is preferred for the same reason even today.
Millets are widely used as a traditional cereal and consumed as snacks, porridge, and several other types of bread, thanks to its high starch content. Millets are a great source of organic compounds, minerals, vitamins, and nutrients that can substantially boost your health in ways more ways than one.
As an ideal staple food that adds value to different types of diets, millets offer high energy value, B-vitamins, as well as most fats.
[Also Read: Benefits of Black Rice]
Several types of millets grow in different parts of the world, such as:
Sorghum is primarily grown in different parts of Asia and is widely used to make flatbreads. Packed with the nutritional benefits of fiber, protein, and iron, Sorghum helps reduce cholesterol and is a good grain for those having a wheat intolerance.
Used commonly as a healthy alternative to wheat and rice, Finger Millet is undeniably a nutrition powerhouse(1). Packed with the goodness of amino acids and protein, the finger millets enhance the brain development in children.
This type of millet is available as rice flour and semolina. Rich in healthy carbohydrates known for their blood-sugar balancing properties, calcium and iron, Foxtail Millet helps strengthen the immunity.
Pearl millet is rich in fiber(2), protein, iron, and several important minerals, including magnesium and calcium. Daily consumption of Pearl Millet helps improve energy levels and your overall health.
Weight loss is one among the list of Barnyard millet benefits as it is rich in fiber. Also, this staple contains phosphorus and calcium that helps build strong bones.
Proso millet helps balance blood sugar level and has a low glycemic index that helps keep your body weight in control.
[Read:While millets offer numerous benefits to enhance your overall health, the following ten are the most significant ones:
Millets are rich in fiber that enhances your metabolism, keeps your gut healthy, and prevents various illnesses related to your digestive systems such as colon cancer, peptic ulcers, diarrhea, and more.
The nutritional composition of millets helps your respiratory system and organs, thus preventing asthma(3).
The fiber content in millets performs an in-deep cleaning process in your body to remove LDL cholesterol, thence preventing you from several critical diseases.
Millets contain catechins like Quercetin that aids in keeping the liver and kidney functioning properly to flush out harmful toxins from your body.
Millets are rich in magnesium that helps your body to produce more insulin efficiently, hence prevent diabetes.
Millet is a good source of antioxidants, quercetin, pantothenic acid and selenium that protects your body from cancer-producing cells.
Millets are rich in magnesium that helps regulate your blood pressure as well as potassium that functions as an efficient vasodilator.
The iron, folate, and folic acid content in millet helps form new red blood cells and maintain adequate levels of hemoglobin in your body. Also, it is rich in copper that also helps form red blood cells. Consequently, millets help prevent anemia.
[Also Read: Natural Remedies for Anemia]
Millets are a great source of phosphorus, the mineral that helps build cell structures in the body and helps keep the nervous system working efficiently.
Millet helps prevent gallstones, thanks to its fiber-rich composition that helps reduce bile acid secretion and intestinal transit time.
There are several ways in which you can consume millets, such as:
Desserts are a delight, aren’t they? Try this mouth-watering Finger Millet Muffin and leave everyone spellbound with your culinary skills. Finger millet is one of the most beneficial cereal options out there.
For making this healthy dessert, mix the jaggery and butter. to millet flour
Knead the dough properly in a folding method.
Once the blend is ready, you can add it in a muffin tray. Simply bake it for some 20 minutes at 180-degrees, and that will be it. Serve it warm.
[Read: Benefits of Kodo Millet]
Jowar Dates Laddoo is one of the most preferred desserts in India and is loved equally by a large number of people around the world.
While millets are safe, excessive consumption can induce several adverse effects. Millets are rich in goitrogen which disturbs the creation of thyroid hormones along with inhibiting iodine uptake and use by our thyroid gland, leading to iodine deficiency.
Deficiency of iodine can result in an enlarged thyroid gland, called goiter. You can easily identify it by the symptoms of like dry skin, depression, slow thinking, and anxiety.
Millets are rich in fiber and several essential minerals such as magnesium, selenium, and phosphorus. Regular consumption of millets is known to prevent several critical ailments such as Celiac disease, high blood pressure, diabetes, menstrual cramps, asthma, obesity, and more. Millets are also known to prevent asthma. As wheat is mostly a popular allergen related to wheezing and asthma, millets – that have an entirely different component – work well to prevent asthma and other respiratory diseases. Include millet in your diet and cure all the health issues coming your way.