Millet is one of the world`s healthiest foods, bursting with loads of nutrients. It has been grown for centuries in Africa and some parts of Europe. There are records to show that the farming of Broom yard millet has been in China since 8000 B.C. Also in Sudan, they have been growing pearl millet since 4000 B.C., and in Egypt, since 3000 B.C. In Asia and Europe, a kind of millet named “panic” has been in existence since 400 B.C. It is used as birdfeed by many countries. The Chinese and the Africans have even made beer and wine out of it.
Millet looks like the corn on a cob when growing. It readily grows in cold and arid regions in a time span of 70 days. In China and Europe, millet was mostly being harvested for food, eaten like oatmeal or porridge.
Millet Nutrition Facts Per 100 grams
- Calcium: 14.00 mg
- Copper: 0.535 mg
- Iron: 3.94mg
- Magnesium: 119.0mg
- Manganese 1.002 mg
- Selenium: 32.7mcg
- Potassium: 224.00mg
- Phosphorus: 285.00 mg
Millet also contains various vitamins such as niacin, riboflavin, pantothenic acid, folate, folic acid, vitamin B6, vitamin C, vitamin E, and vitamin K. Isn`t millet such a grand grain?
Health Benefits of Millet
It Aids Digestion
A number of health issues may bring about an unhealthy digestive system, and this condition prevents the body from absorbing an adequate amount of nutrition. Millet provides about 9 grams of fiber per 100-gram of serving. The fiber in millet enhances the healing of illnesses such as diarrhea and gastrointestinal disorders. A regular consumption of millet helps with the maintenance of a healthy gut and prevents peptic ulcers and colon cancer.
It Manages Diabetes
Diabetes has been a common disease for a while now, and a gateway to a number of diseases. A regular consumption of millet has been proven to prevent and manage diabetes. Millet houses a good amount of magnesium which helps the body use produce insulin efficiently and also prevent the occurrence of diabetes.
Ensuring a Healthy Heart
Millet provides fiber, and fiber manages cholesterol levels in the body and keeps a healthy blood flow. Millet also contains potassium which functions as a vasodilator, and magnesium which regulates the blood pressure.
It`s Celiac Friendly
People suffering from celiac disease have problems consuming most grains because they contain gluten and cause allergic reactions for them. Such people are gluten intolerant. Millet is unique because it is gluten-free. It is considered a grain due to its texture, however a seed, which makes it a safe alternative.
It Repairs Body Tissues
Phosphorus is the champion mineral here: it forms the structure of the cells in the body and helps form the mineral matrix of the bone. What`s more? It supports the molecules that are the source of energy for the body. Millet is rich in phosphorus, and a regular intake of it enables the body to perform various functions. You should not miss this phosphorus fact: It is also a component of cell membranes and nervous system structures.
It Prevents Anemia
Millet prevents anemia and enables sufferers to cope with it. The folate, folic acid, and iron present in millet are the main components in the formation of red blood cells and help keep the hemoglobin to an adequate level. Millet is rich in copper too, which enhances the production of red blood cells.
It Prevents Asthma
Millet, to a large extent, reduces the effects of asthma and is beneficial in preventing it.
It Improves Sleep
Millet contains tryptophan, and this amino acid raises the serotonin level in the body, hence reducing stress. Do
desire a sound and peaceful sleep every night? Then you should have a cup of millet porridge every night.
Relieves Menstrual Cramps
Because millet has a high level of magnesium, it is a perfect choice for women who suffer from unbearable pain and cramps during their menstrual cycle.
It Aids Breast Milk Production
Pregnant and lactating mothers are advised to consume millet in high amounts to increase the production of breast milk in their body. This enables them to feed their children for a longer period of time.
It Treats Coronary Artery Disorder
Consuming millet in large amounts helps decrease triglyceride levels in the body. It thins the blood to prevent blood platelet clumping. This brings about the reduction of the risk of sunstroke and coronary artery disorder.
It Enhances Weight Loss
Tryptophan in millet lowers appetite and helps to manage weight. It digests at a slower rate and keeps the stomach full for a longer period of time. Also, millets are high in fiber, hence they get the stomach full quickly, and this prevents overeating. Do you want to lose weight? Try including millets in at least one of your main meals.
It Reduces the Risk of Colon and Breast Cancers
Millet has got fiber and phytonutrients, and this combination reduces the risk of colon cancer. Lignan, a phytonutrient in millet, is converted into mammalian lignan in the intestine, and this is helpful in preventing breast cancer. A regular consumption of millet actually lowers the risk of developing breast cancer by 50%.
Regulating Blood Pressure
Millet contains magnesium, and this quality ensures the relaxation of muscles that line the inside of the arterial wall; this helps to reduce blood pressure. It also reduces the severity of migraines.
It Regulates Cholesterol
Fiber is a useful element in treating many illnesses it is also great at controlling cholesterol and preventing clogging of the arteries. The fiber in millet does a cleaning operation in the body and ensures the elimination of LDL cholesterol. This is quite helpful in protecting the body from various diseases.
It Improves Skin Elasticity
Millet is abundant in amino acids called L-lysine and L-proline. These amino acids enhance the production of collagen in the body. Collagen is a substance which gives structure to the skin’s tissue. Eating millet boosts the collagen level to improve skin’s elasticity and make it less susceptible to wrinkles.
It Clears up Toxins
Who doesn`t desire a toxin-free body? Studies have shown that a toxic bloodstream can cause contracting multiple diseases at once. The body can be detoxified in a number of ways, and it is essential it does because it accumulates toxins daily. Millet has got catechins such as quercetin that keep the kidney and liver functioning fitly by excreting the toxins from the body.
It Prevents Gallstones
Insoluble fiber prevents the formation of gallstones. Millet and similar fibers reduce the risk of gallstones. This is as a result of the reduction in intestinal transit time which is aided by the consumption of fiber. It also reduces the secretion of bile acid which causes gallstones.
Side Effects and Allergies
Millets are safe when consumed in a modest amount. Excessive consumption of millet has adverse effects. Millets contain goitrogen, a substance that interferes with the production of thyroid hormones and inhibits iodine uptake and utilization by the thyroid gland. A deficiency of iodine is a severe health problem it leads to the development of an enlarged thyroid gland, known as goiter. Goiter comes with anxiety, depression, dry skin, and slow thinking.
In the Sudan region of Africa where millet is consumed in high quantity, the occurrence of goiter was much greater than anywhere else in the world. This must have been as a result of excessive consumption.