Nutrition

15 Science-Backed Health Benefits of Eating Millets Everyday

shamim1410 October 2, 2022 0 7 min read

What are some of the science-backed benefits of eating millets everyday? Millets are a diverse genus of small-seeded grasses that are commonly cultivated as cereal crops or grains for human and animal nourishment all over the world. It has been dedicated to the mountains and their athletes since 1950, in the heart of the French Alps. Small, spherical whole grains known as millets are cultivated in Nigeria, India, and other Asian and African nations. It is a traditional grain that has been cherished for a very long time. Additionally, cattle and birds eat millet. This article will feature some great benefits of eating millets everyday. Keep reading.

The superfood has been widely produced and enjoyed throughout Southeast Asia and Africa for thousands of years. It is one of the earliest cultivated cereal grains.

Depending on the millet variety, millets differ in color, look, and species. Due to its productivity and short growing season in dry, high-temperate settings, millet is a valuable food crop.

Its excellent nutritional content and health advantages, such as supporting a healthy heart and helping to control diabetes, are just a few of the numerous factors contributing to its appeal.

Health benefits of eating millets everyday

Here are 15 benefits of eating millets everyday:

1. Manages Diabetes

Because millet contains fiber, it has a very low glycemic index and a slower rate of digestion, which helps to maintain a steady blood sugar level. Millets improve insulin sensitivity in diabetics and also assist non-diabetics, particularly those with type 2 diabetes, regulate their blood sugar levels.

Foods rich in complex carbs, dietary fiber, and health-promoting phytochemicals are in high demand due to the rapid increase in the prevalence of diabetes.

A diverse range of chemical substances originating from plants known as phytochemicals is thought to have a significant role in our ability to fight illness. Consuming whole grains is usually a good idea because all these ingredients are often located in the seed coat or outer layer of the grain.

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2. A lot of protein

The protein composition of the grain is similar to that of rice. Some ragi types, nevertheless, have demonstrated twice that amount. Furthermore, this protein content is highly distinctive.

Eleusinin, the primary protein component, has a high biological value and is thus readily assimilated by the body. Tryptophan, cystine, methionine, and the total number of aromatic amino acids are also present in substantial amounts.

If that seems too technical, all you need to know is that most cereals are lacking in these nutrients, which are thought to be essential for human health.

Because of its high protein content, finger millet is crucial in avoiding malnutrition. Because methionine makes up roughly 5% of the protein in the cereal, it can be a particularly useful source of protein for vegetarians.

3. Helps to produce breast milk

It is recommended that pregnant and nursing women eat large amounts of millet to boost their bodies’ production of breast milk. This makes it possible for the mother to feed the infant for a longer duration.

4. Possesses antimicrobial properties

Bacillus cereus, Salmonella sp., and Staphylococcus aureus, which are the main causes of skin and soft tissue infections such as abscesses, furuncles, and cellulitis, have all been proven to be susceptible to finger millet’s antibacterial properties.

5. Aids in lowering high blood pressure

As was previously mentioned, millet contains magnesium. By allowing the muscles that line the interior of the artery wall to relax, blood pressure is lowered.

6. Rich Mineral Source

Additionally, millet is a fantastic provider of nutrients. It was shown to have a calcium level that ranged from 5 to 30 times higher than that of other grains. Iron, potassium, and phosphorus are also abundant in them.

Of course, calcium is crucial for maintaining bone health and density. As a result, finger millet would be a better option than over-the-counter vitamins, particularly for those who may be at risk for osteoporosis or low hemoglobin levels.

The United States National Academies report “The Lost Crops of Africa” suggests that finger millet might be a “super cereal” and notes that “the world’s attitude towards finger millet must be corrected.

This crop is among the healthiest of all the main grains. The study mentions finger millet as the reason why individuals in southern Sudan and Uganda have lean, healthy bodies despite just having one meal every day.

7. Keeps the heart healthy and opens the arteries

Large amounts of millet consumption aid in lowering triglyceride levels in the body. Thinning the blood lowers the risk of sunstroke and coronary artery disease by preventing blood platelet clumping. Additionally, it is a fantastic source of fiber and magnesium, both of which aid in controlling blood cholesterol levels and preventing artery blockage.

8. Cancer-fighting Potential

Additionally, finger millet has a lot of antioxidants, which are currently somewhat of a buzzword in health literature. Antioxidants stop excessive oxidation, which would otherwise harm cells and speed up the aging process.

The finger millet seed coatings include phenolic acids, flavonoids, and tannins which are powerful antioxidants. The risk of esophageal cancer is often lower in individuals who consume millet than in those who consume wheat or maize, according to research.

9. Reduces body weight

Millets are rich in fiber, which immediately induces fullness and helps to prevent overeating. The food digests more slowly and keeps the stomach fuller for longer. Millets should be a part of at least one of a person’s primary meals if they wish to reduce weight.

10. Maintains youth

Finger millet and kodo millet have particularly demonstrated potential in suppressing collagen cross-linking, in addition to the phenolic content and antioxidants that are significant contributors to avoiding aging.

The process through which cross-links develop between or inside collagen molecules in tendons, skin, and even blood vessels is known as collagen cross-linking. Cross-linking weakens the collagen that gives tissues their elasticity, causing stiffness that is frequently linked to aging.

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11. Stop Diabetes

Due to its appropriate magnesium content, it helps to lower the risk of Type 2 diabetes.

12. Respiratory fitness

According to research, millet helps to avoid asthma while also enhancing respiratory health.

13. ‘Bad’ Cholesterol is Reduced, Cardiovascular Disease is Prevented

Finger millet may lower the risk of cardiovascular disorders, according to recent studies. In terms of science, finger millet lowers blood triglyceride levels and prevents the oxidation of lipids and LDL cholesterol.

The so-called “bad” cholesterol, LDL (Low-Density Lipoprotein), is particularly harmful when it is oxidized. Oxidized LDL causes vascular inflammation that increases the risk of arteriosclerosis, heart attacks, and strokes.

14. Help with digestion

Millets’ high fiber content aids in improving digestive health and curing conditions including excessive gas, constipation, cramps, and bloating.

15. Detoxification

Antioxidants included in millet aid to fight against free radicals that can cause cancer and remove toxins from the liver and kidneys.

Take away

A rich source of protein, fiber, essential vitamins, and minerals is millet. The protection of cardiovascular health, delaying the onset of diabetes, assisting individuals in achieving and maintaining a healthy weight, and controlling intestinal inflammation are just a few of the possible health advantages of millet. An adaptable grain is a millet.

For postmenopausal women exhibiting symptoms of heart disease, high blood pressure, or high cholesterol, millets should be consumed regularly. They assist women in preventing gallstones since they are high in fiber.

Millets are recommended in moderation since excessive consumption might have negative consequences because the grains contain ingredients that interfere with thyroid gland function. Due to their slow digestion and high fiber content, millets can induce delayed digestion. Take your decision based on these benefits of eating millets everyday.

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