Millet health benefitsMillet health benefits

Millet – A Superfood

Millet, which we know as “bajra” in Hindi, is a type of ancient grain that is very popular in India. It is especially eaten in the states of North and South India and holds an important place in your diet. It is not wrong to call it a superfood, as it provides many health benefits. It is rich in fiber, protein, vitamins, and minerals, which can improve your physical and mental health.

In this article, we will give you information about the recipe for millet porridge as well as its health benefits.

Millet Porridge Recipe

Millet porridge can be considered a nutritious and healthy breakfast or meal option which is made using millet grains. Millet grains can be made from different types of millet, such as millet, jowar, ragi, fodli, bromjawa, bukchoi, etc. By boiling it, a thick and nutritious porridge is made. Millet porridge is made by boiling millet grains with water or milk to make it edible.

Sugar, jaggery, or other sweets can also be used in this, which is added as per taste. But if you want to eat it as a diet then use only jaggery. It is a healthy and energizing breakfast and can be eaten in the morning or at any time of the day. Now let us learn in detail about the ingredients used in it and the method of making it-

  • 1 cup millet
  • 2 cups milk
  • 2 cups water
  • Mishri/Sugar/Jaggery – as per requirement
  • 2-3 cardamoms crushed
  • Grated cashews (as required)
  • 4 pieces raisins (optional)

Process:

-First of all, wash the millet thoroughly.
-Put 2 cups of water in a pan, add millet, and cook on low flame till it thickens.
-After the millet is completely cooked, add 2 cups of milk and cardamom and mix well.
-Also mix raisins and grated cashews.
-After this, mix sugar candy as per your choice.
-After mixing well, your millet porridge is ready.
-Let the millet porridge cool and then taste it.

This recipe is very easy to make and its taste is also very delicious. Not only children like this delicious dish but elderly people also find it very tasty. This will help keep your family healthy while also being delicious.

Health benefits of millet porridge

Health benefits of millet porridge

Being very nutritious, millet porridge provides many health benefits. Millet is rich in essential nutrients, including vitamins (especially B vitamins), minerals (such as magnesium, phosphorus, and iron), in addition to dietary fiber. These nutrients are important for health. However, there are many types of millet (for example, pearl millet, finger millet, foxtail millet, etc.) and their properties may vary slightly.

But, it is difficult to say which of these types is the best and most beneficial. Because all of them are very tasty and healthy in their own places. Therefore you can use any type of millet. Now let us know more about its many qualities and health-improving properties –

1. Source of physical energy
2. Source of vitamins and minerals
3. Beneficial for mental health
4. Heart Health
5. Healthy diet for the digestive system
6. Millets helpful in diabetes
7. Beneficial for the skin
8. Beneficial for bones
9. Beneficial for eyes
10. Control over weight

1. Source of physical energy

Our body needs a substance containing a good energy source and many nutrients to increase working capacity and provide instant energy. And for this, millet porridge i.e. millet can be a good option. Millet Porridge contains a good amount of naturally occurring carbohydrates (23.7 g) and protein (3.51 g), giving you energy throughout the day. This food item boosts your physical stamina and helps you start your day on a positive note.

If we talk about protein and carbohydrates, millet is five times more healthy than roti and rice. Apart from this, due to it being a coarse grain, an abundant amount of starch is found in it. Therefore millet is considered a very good source of energy. It is extremely useful to start your day and keeps you fresh and energetic throughout the day. This type of substance should mostly be used by athletes or people with an active lifestyle.

2. Source of vitamins and minerals

Millet porridge is a good source of various vitamins and minerals, such as vitamin B, iron, magnesium (44 mg), dietary fiber (1.3 g), copper (0.161 mg), phosphorus (100 mg), manganese ( 0.272 mg) and folic acid. All the substances found in these substances can completely help in improving your physical health. Foxtail millet is rich in Vitamin B12. Consuming it regularly provides a lot of nutrients.

3. Beneficial for mental health

The vitamin B, folic acid, and iron present in millet porridge can help improve and strengthen mental health. Apart from this, millet can also improve the mood of a person due to the abundance of amino acids and tryptophan found in it. It may help reduce depression and other mental health problems. Reliable research conducted in 2014 shows that consuming a diet rich in tryptophan can reduce symptoms of depression and anxiety.

It can relieve stress caused by work, life problems, or any other reason. By consuming it you can feel fresh and good.

Your heart health is important for your overall physical health, and millet can be a very beneficial food item for this. Bajra contains magnesium, which helps in controlling heart rate. The gallic acid present in millet can also help in improving heart health. Gallic acid helps in reducing our laziness and can also help in controlling blood pressure. Additionally, the B vitamins and iron found in millet are important for heart health,

Because they can help in purifying the blood and reduce the risk of heart-related diseases. Therefore, adding millet to your diet can be a good step to maintain your heart health.

5. Healthy diet for the digestive system

Millets can be a healthy food for the digestive system. These especially contain fiber, protein, and various nutrients which are essential for our body and can help in improving the digestion process. The fiber present in millets helps in keeping our digestive system healthy. It may be helpful in reducing depression, constipation, and other digestion related problems. Consumption of fiber helps in proper digestion of food.

Therefore, by including millets in our diet we can keep our digestion healthy and enjoy good health. The fiber present in millet also helps in controlling bowel movements. Millet also contains prebiotics, which promote the growth of probiotics within the microbiome. It is important for gut health and the immune system in general. Millet is very useful for people with celiac disease or gluten intolerance as it is gluten free.

Millets can be helpful in diabetes. These have a particularly low glycemic index, which can help keep blood sugar levels under control. Millets are rich in fiber, due to which the food gets digested slowly. Due to this the blood sugar level remains proper. One research showed that people who ate 1 or more servings of whole grains per day had a 29% lower rate of type 2 diabetes compared to participants who ate less than 1 serving per month.

Consuming whole grains provides all the benefits mentioned such as; Reducing body fat, boosting digestion rate while at rest, increasing insulin sensitivity, reducing inflammation, improving cholesterol and triglyceride levels, etc. Apart from this, the magnesium present in them can also help in managing diabetes and can be helpful in ensuring the correct production of insulin. Regular consumption of millet can help in controlling this disease and can also prove helpful in keeping you healthy.

7. Beneficial for the skin

Millets can be very beneficial for the skin. Millets are gluten-free and contain various nutrients that may be beneficial for skin health. They contain vitamins, minerals, and antioxidants that can help keep skin soft, glowing, and healthy. These can refresh your skin and help soothe it.

Apart from this, the fiber present in millets can also help in keeping the skin healthy and radiant. Millet porridge contains high levels of Vitamin E, which is beneficial for the skin and brightens the skin. The minerals in millet, such as zinc, may also contribute to better skin health and appearance.

8. Beneficial for bones

For a healthy life, it is very important for the bones of our body to be strong. Millets can prove beneficial for your bone health. Millets are a good source of phosphorus, magnesium, and calcium, which are important for bone health. The right amount of these minerals can help keep your bones strong, And can also prevent bone problems like osteoporosis. Millets also contain vitamin D, which can help in absorbing calcium better.

Additionally, millets also contain fiber which can help keep your digestive system healthy and may also be helpful in reducing high cholesterol.

9. Beneficial for eyes

Millets can also be beneficial for your eye health. These contain Vitamin A, C, and B-complex, which are good for the eyes. Vitamin A helps protect your eyes and may help maintain vision. Vitamin C and B-complex are also good for the eyes. This can help in preventing various eye-related problems.

Millets also contain lutein, which plays an important role in eye protection. Apart from this, zeaxanthin found in the eyes protects the eyes from harmful rays like UV rays, due to which your eyesight can remain intact for a long time.

Today, the problem of obesity is increasing rapidly all over the world. Research conducted by WHO shows that more than 1 billion people worldwide suffer from obesity. Which includes 650 million adults, 340 million adolescents, and 39 million children.

The problem of obesity is common but serious because it has been found to be the biggest cause of harmful diseases like diabetes and high blood pressure. Therefore it is very important to control it. Millets can be beneficial for weight control.

These are good sources of fiber, which keeps your digestive system healthy and helps in digesting food properly. Consuming fiber reduces appetite and you can control weight by reducing your food intake.

Millets have high nutrition and have the correct function of different nutrients, so your body gets the right amount of nutrition and can help control your appetite. Additionally, millet may also contain vitamins such as thiamine, niacin, and riboflavin. Which can help in keeping your body’s metabolism stable.

Conclusion

In conclusion, millet offers a plethora of health benefits, including nutrient richness, gluten-free composition, and the potential to manage diabetes. Its versatility and nutritional profile make it a valuable addition to a balanced diet.

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