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Magical Millets for Your Health

Last Updated on Feb 05, 2022
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Overview

Nutritional Significance of Millets

More people are becoming increasingly health conscious and choose healthy food options.

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Millets are far more nutrient dense than wheat and rice. They are tasty and easily available. Since they are highly under-consumed, we should make efforts to incorporate them in our daily menus in the form of rotis, breads or other food preparations.

Magical Millets

Millets like sorghum (jowar), pearl millet (bajra), or barley have always been stereotyped as the grains for the underprivileged. They are associated with either seeds given to birds or thick rotis to eat for a rural event or a dish to be had occasionally.

Fortunately, millets are gradually acquiring importance. People are more and more becoming aware of the nutritional benefits of millets. Plus, seeing them on the racks of health stores has motivated many a person to consume millets more frequently.

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If we were to draw a bar graph comparing the nutrient content of millets and wheat or rice, the millet bar would tower to a much greater extent. For example, the calcium content in finger millet (ragi) is nearly 350mg for 100g whereas in wheat and rice it is even below 50mg.

A few millets are eaten in the form of grains but most are pound into flour and then used to make a range of dishes. Although adding bran and soy flour to wheat would give it extra fiber and protein but it will not increase the content of minerals and B-vitamins. Nutritionists are now advising their clients to consume multigrain flour rotis and breads or switch to millets because of their high nutrient density. Due to the high fiber content they also aid healthy weight loss. For example, instead of two wheat chappatis one can easily do with consuming just one bajra roti or one multi flour chapatti with added bran.

Nowadays range of breads made from millets and premixed flours of jowar, bajra, wheat, bengal gram flour, and soya are also available. We just need to know their nutrient content to motivate ourselves to consume them on daily basis.

Millet, raw

The nutritional values of "Millet, raw" per 100 grams are:
Nutrition Summary
Total Calories 378
Protein 11 g
Fat 0.4 g
Carbohydrate 72.9 g
NutrientsAmount%Daily Value
Calcium, Ca 8 mg 0.8 %
Copper, Cu 0.75 mg 37.5 %
Iron, Fe 3.01  mg 16.72 %
Magnesium, Mg 114 mg 28.5 %
Manganese, Mn 1.63 mg 81.6 %
Phosphorus, P 285 mg 28.5 %
Potassium, K 195  mg 5.57 %
Selenium, Se 2.7 mcg 3.86 %
Sodium, Na 5 mg 0.21 %
Zinc, Zn 1.68 mg 11.2 %
Vitamin A 0  IU 0 %
Vitamin C 0 mg 0 %
Vitamin B6 0.38 mg 19.2 %
Vitamin E 0.05 mg 0.17 %
Vitamin K 0.9  mcg 1.12 %
Riboflavin 0.29  mg 17.06 %
Thiamin 0.42 mg 28.07 %
Folate, DFE 85  mcg 21.25 %
Niacin 4.72  mg 23.6 %
Sugars ~
Fiber 8.5  g 34 %
Cholesterol 0 mg 0 %
Water 8.67 g
Carotene, alpha ~
Carotene, beta ~
Choline ~
Lycopene ~
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.
  1. Gopalan C, Rama Sastri B.V, Balasubramanian, S.C, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2002.
  2. Awika JM, Rooney LW. Sorghum phytochemicals and their potential impact on human health. Phytochemistry. 2004 May;65(9):1199-221.

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Comments

aruun

I have been searching simple chart showing ..mg/100 gram grain, of the following, for chronic renal failure patient not on dialysis. K P Ca Fe Wheat Jowar [Millet] Bajra Kindly send me the above information for my wife's diet.

SavitriShashikanth

Good info with ref to the health benifits. More information is required on the Bakery products that can be developed from these millets and their benifits when used in Bakery products.

Known

Ragi is used more in Karnataka, more than any other state and amlli is Kannada word.

namrata.lohade

Very useful information.Some more information can be added to it.

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