NUTRITIONAL VALUE OF MILLETS

NUTRITIONAL VALUE OF MILLETS

Over recent times, the healthy food movement has led to exploring several benefits of traditional millets. Particularly with an increase in health awareness among individuals, there is now an increase in nutrient-rich grains, namely millets. Millet is often a grain of the Poaceae family, generally referred to as a grass family. Millets include grain crops and little grasses of seed commonly used in nations of Asia and Africa. All those tiny plants have been utilized since ancient times for human sustenance and animal feed. About 97 percent of global millet production occurs in those regions, which are cultivated in semiarid tropical areas of Asia and Africa. Millet had also become more popular worldwide since it is free of gluten and has high protein, antioxidants, and fibers. And it has many benefits compared to other crops, including drought and resistance to pesticides. In challenging climates and far less fertile soils, it can persist. These benefits are obtained because of their genetic structure and physical shapes, such as compact size and toughness. People can also consume it in pilafs, biscuits, and snacks. It has a delicious nutty taste. Compared to wheat and rice, this has excellent nutritional properties. Millets were often called wonder grains and miracle grains. It is a perfect diet for losing weight, anyone with heart disease and diabetes.

In South, India millets are considered as a leading health benefits food. Vegetarian restaurants in southern India offer millet dishes such as idly, dosa, and upmas on minimum a few times a day.

Barnyard Millet (in Tamil Kuthiravali / in Telugu Odalu / in Kannada Oodhalu / in Malayalam Kavadapullu / in Hindi Sanwa) an fiber and iron high source. This wide range is perfect for upmas and Pongal. The millet of Barnyard grew faster and said as samvat ke chawal. One of greatest iron and fiber content millet. It is a rich source of vitamins with B complexity. Traditional recipes of Barnyard millet were it is used for various porridges. When cooked somewhat sticky, samvat ke chawal during Navratras is popular during fasting periods like upma,  pulav and khichdi.

 Foxtail Millet (Navane in Kannada / Thinai in Tamil / Kirra in Telugu / Thinna in Malayalam/ Mundua in Kangni) Rich in vitamins and minerals and gives upma and Pongal a beautiful texture. It is considered to have begun from northern China, in which it is deemed to be a healing food for both postpartum and aid digestion.  Foxtail millet contains a substantial level of mineral and iron in particular. It’s curiously termed Xiaomi, and tiny rice on Chinese, a trendy fasting dish in certain regions of India. In northern portions of China, it is often cooked into porridge. Traditional recipes of folk millet are idli, biryani, upma, and payasam.

Finger Millet (Tamil: Kelvaragu / Telugu: Ragulu / Malayalam: Koovarugu / Kannada: Ragi/ Hindi: Mundua): The Ragi Dosas and Rotis are found in various places of Karnataka. Ragi Porridge would be an excellent replacement for a breakfast of oats and cereal. It has the most excellent calcium in millet and is easily cultivated in arid places. The high level of fibers also monitors constipation, cholesterol. It reduces intestinal cancer, which is sometimes referred to as anti-diabetic cereal. Ragi balls and ragi-mudde are the traditional recipe of Karnataka. Ragi malt is a frequent weaning food because it is very nutritious and easily digestible. These were traditional recipes of finger millet.

Sorghum or Jowar/Jola: Sorghum was widely grown and consumed in several Indian states, and johar Rotis are considerably easy for digestion. It is complete in potassium, phosphate, iron, and calcium. Traditional recipes of Jola millet are often used in porridge and Rotis throughout India.

Little Millet (Tamil and Kannada: Samai / Telugu: Sama / Malayalam: Chama / Hindi: Kutki): This millet also was rich with fiber and iron, perfect for making crunchy doses and even idlis. An additional reliable catching cultivated in India is the smallest in the millet family. It is effortless to prepare and has been often used as rice and may be used in rice-requiring recipes. It is especially rich in iron content and helpful for people who have anemia. Pulau substitute for rice, payasam, briyani, khichadi. These were traditional recipes of little millet.

Like other types, many thousand years old kodo being domesticated. It has a more excellent standard of lecithin and has a superb nerve system for strengthening. It is rich even in B vitamins, particularly B6, niacin, folic acid, and minerals like iron, magnesium, potassium, zinc, and calcium. Traditional recipes of Kodo millet were idli, porridge, upma, and pulau.

Pearl Millet (Tamil: Kambu / Telugu: Sajjalu / Malayalam: Kambam / Kannada: Sajje / Hindi: Bajra): This millet performs very well for doses, a substantial supply of proteins. Cultivated and extensively consumed in ancient Indian and African subcontinents, pearl millet is rich in preserving energy and several other essential minerals by cells, phosphorus. Perl, which is often cooked during winter, offers warmth and energy to the body. Kamban koozh, the former cereal of Tamil Nadu, and bhakri roti used all over India, from Maharashtra to Karnataka and Gujarat. These were traditional recipes of pearl millet.

Proso Millet (in Tamil and Malayalam Panivaragu / in Telugu Varigulu / in Kannada Baragu / in Hindi Barri) This millet is cooked in combination with the rice as an excellent healthy alternative using sambars and rasam in such a risotto and traditional Bisi Bele Bath. While the proteins are similar to wheat, it is generally considered a much higher protein source. They are not just rich in essential amino acids (isoleucine, leucine,  and methionine) since it was gluten-free. Proso is among the tastiest and mild millet kinds, considered as ancient as foxtail. Pulau, upma, and biriyani were old recipes of Proso millet.

The advantage of millet is to lower the body’s insufficient cholesterol level, lower the risk for heart problems, colon cancer, and high blood pressure. It also helps digest, alleviates menstrual pain, and detoxifies our bodies. Millets additionally help reduce blood sugar levels and weight loss. Since millet provides so many excellent nutrients and various health benefits, it is advisable to include them in our diet in such a balanced way.

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