The Health Benefits And Nutritional Values Of Millets.

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Millets (/ˈmɪlɪts/) are a group of highly variable small-seeded grasses with much health benefits and nutritional values, it’s widely grown around the world as cereal crops or grains for fodder and human food. Millets are important crops in the semiarid tropics of Asia and Africa (especially in India, Mali, Nigeria, and Niger), with 97% of millet production in developing countries. The crop is favored due to its productivity and short growing season under dry, high-temperature conditions. Millets may have been consumed by humans for some 7,000 years, and potentially had “a pivotal role in the rise of multi-crop agriculture and settled farming societies.Sorghum-plant.jpg-nggid043033-ngg0dyn-218x146x100-00f0w010c011r110f110r010t010.jpg

The Nutritional Values Of Millets.

In a 100 gram serving, raw millet provides 378 calories and is a rich source (20% or more of the Daily Value, DV) of protein, dietary fiber, several B vitamins and numerous dietary minerals, especially manganese at 76% DV (USDA nutrient table). Raw millet is 9% water, 73% carbohydrates, 4% fat and 11% protein (table).

Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food.

 

 

Millet Nutrition Facts. 

 
Amount of Millet: 1 cup
Total Weight of Millet: 200 grams
Nutrients
Amount
Basic Components
 
Protein
22.0 g
Carbohydrates
146 g
Water
17.3 g
Ash
6.5 g
Calories
Total Calories
3165 KJ
Calories From Fat
296 KJ
Calories From Carbohydrate
Calories From Protein
2512 KJ
357 KJ
Fiber
Dietary Fiber
17.0 g
Starch
17.0 g
Sugar
17.0 g
Glucose
17.0 g
Sucrose
17.0 g
Fructose
17.0 g
Lactose
17.0 g
Maltose
17.0 g
Galactose
17.0 g
Fats
Total Fat
8.4 g
Saturated Fat
1.4 g
Mono Fat
1.5 g
Poly Fat
4.3 g
Vitamins
Thiamin
0.8 mg
Riboflavin
0.6 mg
Niacin
9.4 mg
Vitamin B6
0.8 mg
Betaine
1.7 mg
Vitamin E (Alpha Tocopherol)
0.1 mg
Vitamin E (Beta Tocopherol)
0.1 mg
Vitamin E (Gamma Tocopherol)
Vitamin E (Delta Tocopherol)
0.1 mg
0.1 mg
Folate
170 mcg
Vitamin K
1.8 mcg
Pantothenic Acid

Millets Health Benefits And Minerals.

Minerals
Calcium
16.0 mg
Copper
1.5 mg
Iron
6.0 mg
Magnesium
228 mg
Manganese
3.3 mg
Phosphorus
570 mg
Potassium
390 mg
Selenium
5.4 mcg
Sodium
10.0 mg
Zinc
3.4 mg
Saturated Fats
16:0 Palmitic
1056 mg
18:0 Stearic
308 mg
Mono Fats
18:1 Oleic
1478 mg
Poly Fats
18:2 Linoleic
4030 mg
18:3 Linolenic
236 mg
Other Fats
Omega 3 Fatty Acids
236 mg
Omega 6 Fatty Acids
4030 mg
Amino Acids
Alanine
1972 mg
Arginine
764 mg
Aspartate
1452 mg
Cystine
424 mg
Glutamate
4792 mg
Glycine
574 mg
Histidine
472 mg
Isoleucine
930 mg
Leucine
2800 mg
Lysine
424 mg
Methionine
442 mg
Phenylalanine
1160 mg
Proline
1754 mg
Serine
1288 mg
Threonine
706 mg
Tryptophan
238 mg
Tyrosine
680 mg
Valine
1156 mg

The Health Benefits Of Millets.

Prevents Asthma

Research has come to light showing that millet can significantly improve the quality of life for people suffering from asthma since childhood and can also prevent it from developing in the first place. Although some of the evidence is controversial, it is shown that significantly less wheezing and asthma attacks (by more than 15%) were seen in children who had a large intake of grains like millet. As wheat is a common allergen associated with asthma and wheezing, millet does not have the same components and hence, does not have this negative effect.

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Detoxifies the Body

Many of the antioxidants in millet can clean up toxins from your body. Quercetin, curcumin, ellagic acid, and various other beneficial catechins can help rid your system of any foreign agents and toxins by promoting proper excretion and neutralizing enzymatic activity in certain organs.

Prevents Cancer

Recent research has revealed fiber to be one of the best and easiest ways to prevent the onset of breast cancer in women. In fact, women can reduce their chances of breast cancer by more than 50% by eating more than 30 grams of fiber every day. Given that breast cancer is one of the most common and deadliest forms of cancer, this is an advice that every woman should consider!

Prevents Diabetes

Diabetes is a disease affecting millions of people around the world. Millet is a beneficial food staple in many countries (where diabetes is less frequently found). It is, perhaps, because one of the effects of millet is a reduced chance  of type 2 diabetes, thanks to the significant levels of magnesium found in it. Magnesium is considered as one of the important minerals for increasing the efficiency of insulin and glucose receptors in the body, thereby preventing this disease. A 30% reduction in diabetes has been seen in the population that consumes a magnesium-rich diet.

Aids in Digestion

As most fiber-rich foods boast, millet can help move your gastrointestinal system along and eliminate problems like constipation, excess gas, bloating, and cramping. By regulating your digestive processes, you also improve your nutrient retention and reduce your chance of more serious gastrointestinal conditions like gastric ulcers or colon cancer. Regular digestion and elimination of waste also help optimize your kidney, liver, and immune system health, as those organ systems are closely related to the body’s metabolic activities.

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