Millets | Millet Health benefits | Millet Growing countries and lot more

Millets | Millet Health benefits | Millet Growing countries and lot more 

Millets, Real immunity boosters :

Every one   always remains in search  for  a balanced  and nutritious diet and one such cereal that has assumed a greater attention in now days  is millet which is considered to prove a immunity booster and is in great demand once again after Covid Pandemic 19. A  few decades back the staple grain of India was humble millets and these have been around us  for centuries as a food group but some where down the line, especially in  our country it seems to have been replaced with polished rice and maida- mixed rice, consuming millets was thought  to be meant for poor but currently one third population  of the world  consume Millets regularly. 

The ancient grains like Jawar, ragi, fox tail & other minor millets are promising cereals which are nutritionally superior to major cereals but millets seem to be in demand again as it is known as immunity booster &  it is on the verge of becoming super star of nutrition as they are rich source of a wide variety of micro nutrients such as calcium, thiamine and magnesium which support the immune system of the body Hence having rich source of protein, high dietary fibre, vitamins , minerals , anti oxidants and micro nutrients. 

Millets are gluten free and non allergic and with its consumption it decreases triglycerides, C-reactive protein, thereby preventing cardiovascular diseases. Nutritionists promote millets as they are gluten free, highly nutritious as well rich in dietary food , rich in micro nutrients including calcium, iron , phosphorous etc. Millets are also low in Glycemic index(GI) and hence as such do not cause huge spike in blood sugar level and therefore these should be an integral part of our daily diet. 

The millets also cure constipation, helps to prevent type-2 Diabetes, prevent risk of gastro-intestinal situations like gastric ulcers or colon cancer,eliminate problems of constipation,excess gas,reduce blood pressure levels , bloating and cramping as well help to act as probiotic feeding micro Flora in our inner ecosystem.These are rich in nutrition and dietry fibre and serve as good source of protein and phytochemicals. 

Agricultural scientist's version is that  Millets are a group of small grained cereal food crops highly tolerant to drought and other severe weather conditions as well are grown with low low chemical inputs like pesticides and fertillizer.They contain 7-12 percent protein, 2-5% fat, 65-75% carbohydrates and 15- 20% dietary fibre.  Government of India marked 2018 as the National year of Millets to boost it's production and the agro industries invoked in its cultivation and more efforts be put in to promote it production in order boost it's demand and consumption in order to turn this into profitable crops for farmers.

Millets Health Benefits : 

Millets are useful and beneficent  in countless  ways when taken in proper and balanced way.Millets are full of Tannis Phenols and Phytates which help to protect body cells against damage and pentential diseases like high Blood Pressure , Chelestrol and diabetes etc. 

It is  a finger Millets that possesses Vitamin B which plays an important role in everything from brain function to healthy cell Division. Millets are also rich in calcium and Phosphorus and contain more Amino Acids than most other cereals. Millet is a special source of Vitamin A, Vitamin B, phosphorous, potassium, Anti oxidants, Niacin and iron etc.

It is pertinent to mention here that a Quarter Cup of dry millet contains calories - 189, Protiens-5.5 grams, fat- 2 grams, Carbohydrates- 36.5 grams, Fibre- 4.25 grams, sugar less than one gram and sodium 2.5 miligrams. Millet like other grains viz ; wheat or corn is not a low calorie food and there one should eat it in moderation.

Millets basically a basically a low maintenance and drought resistant grain that provides ample health benefits like protecting heart health, helps to maintain healthy weight. Millets contain fibre that helps to improve digestive health and improves bowel movement in body.

Millets possess prebiolics that stumlate the growth of prebiolics with in micro biome which is an important for gut health and immune system in over all. Millets also  contain Vitamin B3 or Niacin that helps to reduce certain factors of heart disease such as high level of Chelestrol and trigylocrodes and it is also important as well as effective in reducing oxidative stress.

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Millet Growing Countries : 

India, China and Nigeria are the largest producers of millets in the world and about more than 55% of global production is being done by these countries.India is the largest producer of millets followed by Niger and China.

Other countries which cultivate millets are Burkina Faso, Mali, Niger and Senegal. It is a fact that millet is not a major food crop in developed countries but it plays a vital role in diet of countless people in developing countries. 

In India , the state of Rajasthan is the largest Millet producer state because the environmental conditions of Rajasthan state encourage the growth of this crop on high level.

It is also important to say that most of the millets grown in the world have similar health benefits but below listed top 10 millets which every should include in his regular diet are finger Millet, Sorghum(Jowar), Pearl Millet, Foxtail millet, Baryard millet, buck wheat millet, Kodo millet and Amarnath Millet. However finger Millet is considered as one of the mostly consumed millets across the world. 

Millets have more calories, carbohydrates, protiens, fibre, fat, minerals and Vitamins than rice. It also possesses lower glycemic index than rice. These millets also normalize blood pressure, Chelestrol level, control diabetes level and often prevent cancer. 

Millet consumption : 

It is ideal and best to consume millets in a moderate amounts and one should take three to four times a week in balanced way. However people suffering from Thryroid disorders should avoid to use millets because it can lead to enlargement of the thryroid. have more calories, carbohydrates, protiens, fibre, fat, minerals and Vitamins than rice. 

It also possesses lower glycemic index than rice. These millets also normalize blood pressure, Chelestrol level, control diabetes level and often prevent cancer. Millets commonly grown in India are Jawar( Sorghum), Bajri ( Pearl Millet), Ragi(Finger millet), jhangore( Banyard Millet), Bari, Kangni(Fox tail millet), Italian millet , Kodra(Koda Millet).

Ending :

It has been pointed out by many studies after through and deep  research that Millets are nutritionally more superior to staple foods of wheat and rice. Millets are considered to have calcium content ten times richer in Rafi than traditional foods like rice. Millets control many dreaded diseases like it lowers blood sugar level due to its Glycemic Index.

Millets are now considered as true super food which needs to be widely recognised and acknowledged as they believed to be rich source nutrients and essential crop of small scale farmers.

Millet is also a grain that is considered very important food in western Africa, Russia and Asia and it belongs to the grass family. Millets were first grown in Asia and Africa more than four hundred years ago. As far as India is concerned , millets are grown widely in six states namely Rajasthan, Uttar Pradesh , Karnataka, Madhya Pradesh, Maharashtra and Harayana.  

These are sustainable crops which need less water, fertilizers and pests as compared to other major cereals like wheat and rice. Millets have a unique and special property that these can be grown in harsh conditions and they are quite resilient to diseases and pests. This special property has given the place of ideal crop for small scale farmers in india .

The United Nations Organization labelled 2023 as international year of millets and after its due recognition at global level, millets have gained global popularity for its nutritional qualities, climatic resilience and market opportunity. Millets are not now considered filter food but it is a high nutritional value food that a good source of energy. Millets offer 30- 40% of inorganic nutrients needed with High concentration of iron and zinc. In order to make it more popular globally, the next step for millets is  to increase its global awareness, research , innovation and financial backing so that it becomes ones must needed food. I have sanguine hope that in coming few years, it will find its suitable  place at world level .

Millets can also provide nutritional security and act as a shield against nutritional deficiency especially among children and women. It has high iron content that can fight against anaemia in infants and women of reproductive ages.

In the i would like to say that millets have many advantages both from health as well as from climatic change perspective and it is only because of this reason, Government is trying very hard for increasing millet production on large scale in Indian for good health the  and all round well being of people and we wish the mission is accomplished very shortly.

"A special thanks to iStock and ET Health World for pic support from team Panaromicspots"

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Team Panaromicspots.

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