Millet is one of the most scrumptious grains for consumption. It is one of the least expensive small-seeded grasses widely grown around the world for human and animal consumption. It can be used in the production of African Ginger Millet Cereal (Fura de Nono). Millets are small-seeded cereals having wonderful nutritional quality. They are in the same classification as some commonly consumed cereals like wheat and rice (Ragaee et al. 2006). 

 

      Health Benefits of Millet 

 

Treats Coronary Artery Disorder

Consumption of millet in huge amounts enables lower triglyceride levels inside the body. It thins the blood to prevent blood platelet clumping, thereby decreasing the danger of sunstroke and coronary artery disorder.

 

Helps in Weight Loss

Millets contain tryptophan, an amino acid that lowers the urge for food and allows in managing weight. It digests at a slower rate and keeps the stomach full for a longer duration of time. Millets are high in fiber and satiate hunger quickly, preventing overeating. People who need to lose weight must include millets in at least one in all their major meals.

 

Reduces risk of Colon Cancer

Millet includes both fibers and phytonutrients, the aggregate of which is believed to reduce the risk of developing colon cancer. Lignan, a phytonutrient in millet, is transformed into mammalian lignan in the gut that protects from breast cancer. In fact, consumption of millet can decrease the threat of growing breast cancer by about 50%.

 

Helps to decrease high blood pressure

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 the frequency of migraines.

 

Helps in stopping Celiac sickness

Celiac is an ailment that 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 excellent meal for them since it is completely gluten-free.

 

Controls Diabetes

The low glycemic index in millet slows down the digestion process and maintains the blood sugar level at a steady ratio. Millets increase insulin sensitivity for people suffering from diabetes and also help control the sugar levels for non-diabetics especially type-2 diabetes.

 

Good Source of Antioxidants

The high amount of antioxidants present in millets fights free radicals present inside the body which slows down the ageing process.

 

Aids in sleep

Tryptophan in millet increases the serotonin stage in the body which allows in lowering stress. A cup of millet porridge every night can help to get sound and non-violent sleep.

 

Helps in relieving menstrual cramps

Because of its high magnesium, millet is an excellent meal for girls who suffer from unbearable pain and cramps at some point in their menstrual cycle.

 

Aids breast milk production 

Pregnant and lactating women are cautioned to consume Ragi in high amounts to boost the production of breast milk in their bodies. This allows moms to feed their kids for a longer period of time.

 

Reference

 

Abdelrahman, A., Hoseney, R. C., & Varriano-Marston, E. (1983). Milling process to produce low-fat grits from pearl millet. Cereal Chemistry, 60(3), 189-191.

Lestienne I, Caporiccio B, Besançon P, Rochette I, and Trèche S. (2005). Relative contribution of phytates, fibers, and tannins to low iron and zinc in vitro solubility in pearl millet (Pennisetum glaucum) flour and grain fractions. Journal of Agric. Food Chem. 53(21).

Udayasekhara Rao P, Deosthale YG. In vitro availability of iron and zinc in white and coloured ragi (Eleusine coracana): role of tannin and phytate. Plant Foods Hum Nutr. 1988;38(1):35-41.

Suma PF, Urooj A. Nutrients, antinutrients & bioaccessible mineral content (in vitro) of pearl millet as influenced by milling. J Food Sci Technol. 2014 Apr;51(4):756-61.