Bajra or Millets are the cereals that can be used in everything from porridges to flat-breads, desserts and side dishes. They have a delicate flavor when the dry grains are toasted before cooking. These are known to have tremendous health benefits. So, read below and know about some of the health benefits of Bajra or Millets.
Short Note On Bajra Or Millets And Its Types:
Bajra or millets are the cereal crops that are found in many colors, including white, yellow, grey or red colors. They are not only used by humans, but also grown as high-fiber feed for birds, cattle, and livestock. Some of the common types of bajra or millets are the Pearl millet, foxtail millet, finger millet or ragi, proso millet, barnyard millet, kodo millet, little millet, fonio millet, and adlay millet.
Nutritional Value Of Bajra Or Millets:
Bajra or millets are popular is most of the developing nations because it is loaded with a lot of nutrients. This is beneficial for individuals who cannot afford enough amounts of food for creating a balanced or healthy diet.
Nutritional facts per 100 Grams of Bajra Or Millets include, 378 Calories, 4.2 grams total fat, 5 mg of Sodium, 195 mg of Potassium, 73 grams of Total carbohydrates, 11 grams of proteins and provides a large amount of several essential minerals in it. 100 grams of Bajra or Millet contain 16% of Iron, 20% of Vitamin B6 and 28% of Magnesium. Bajra or millets does not contain any vitamin A, vitamin D 12, Vitamin C or vitamin D in it. Moreover, it does not even contain any cholesterol in it.
16 Health Benefits Of Bajra Or Millets:
Good For Diabetic Patients:
Bajra or millets are high in nutrition, have a glycemic index between 54 – 68 and are gluten-free. They provide high level of energy, rich amount of dietary fiber, proteins with a well balanced amino acid profile, several essential minerals, antioxidants and vitamins; all of which together play a crucial role in lowering symptoms of diabetes. The foxtail millets are known to improve glycemic control and also insulin sensitivity in diabetic patients. They can also reduce the levels of HbA1c antigen, fasting glucose insulin, total cholesterol, LDL and triglyceride concentrations. All these make bajra or millets a great source for diabetics and support them with right medication.
Weight Management Benefits of Bajra or Millets:
It is true that today obesity is one of the major causes of many metabolic disorders. Diet plays an important role in controlling obesity. Following a diet that is low in carbohydrate and high in fiber, along with regular exercise, can help you in reducing the body weight to some fair extent.
You can have an incredible effect on the body mass index or the BMI of obese individuals, by including whole grains such as bajra or millets, whole wheat, brown rice, barley and oats. Consuming at least 3 servings of whole grains every day can also reduce the accumulation of fat, improve the good gut bacteria and also help you feel lighter as well as physically active.
It Has Anti-Cancer Effects:
Bajra or Millets also possess anticancer effects in it. It is found that few millet proteins, especially from proso millets and foxtail millets, could inhibit the growth of cancer cells in several tissues.
Phytochemicals from bajra or millets showed antiproliferative effects against cancerous cells of the breast, color and liver without even damaging any of the surrounding normal cells. The antioxidant phenolic acids make a great remedy for many cancers. It is essential to have further research in these areas and more about the anticancer properties of bajra or millets could be revealed.
Digestive Health Benefits of Bajra or Millets:
One more health benefits of bajra or millets, is that it benefits in digestion. Being rich in insoluble fiber, bajra helps in digestion. Moreover, bajra or millets also reduces the secretion of bile acids and it is linked to a lowered risk of the formation of gallstone.
It Prevents Asthma:
Pollution levels in current times are off the charts. As a result, many children and also adults are becoming susceptible to several respiratory diseases, especially Asthma.
Though, asthma is common now, it is very much dangerous because it obstructs the breathing in the affected person and can also be fatal if the asthma attack is not treated on time. Asthma can be prevented by adding bajra or millets to your diet.
Bajra or Millets are Beneficial in Detoxifying the Body:
One more wonderful health benefit of bajra or millet is that it detoxifies the body. Bajra is loaded with antioxidants which help you in getting rid of the free radicals out of your body. Moreover, it can also help you in clearing up the random toxins from the body, such as the ones that are found in kidney and liver. They remove the foreign agents out of your body and also help in neutralizing the activities on enzymes in some organs.
It Benefits The Muscle Health:
Bajra or millet contains lots of protein in it. Proteins help in both cellular as well as muscular growth and regeneration. One of the best ways that millets or bajra impact the muscular system is that the cereal helps the muscle in becoming stronger and leaner over time. Moreover, bajra or millet also assists in preventing muscular degeneration with aging.
Heart Health Benefits of Bajra or Millet:
There are different varieties of bajra or millets, which are all loaded with micronutrients such as zinc, iron, calcium and phosphorus, and also amino acids like Leucine and Valine. Bajra or millets are also known to contain polyphenolic acids, flavonoids, anthocyanidines, lignans, policosanols and condensed tannins that are all powerful antioxidants. They also reduce the level of plasma LDL and the total level of cholesterol and even keep the blood vessels healthy and dilated.
So, consuming bajra or millets can prevent cardiovascular diseases and ischemic strokes.
Bajra Or Millet Is Gluten-Free:
Bajra is gluten-free and this makes the cereal really good for you. This is because, gluten-free foods help in preventing celiac disease, which is a disease occurring in the small intestine and it is highly dangerous as it interferes with the body’s ability to absorb certain nutrients from the food that you consume. Bajra or millet, being a gluten-free food can be beneficial in preventing celiac disease.
It Helps In Preventing Haemorrhage:
Bajra or millet is loaded with vitamin B. This means that it assist in breaking down the carbohydrates and the fats in your body. Moreover, it also contain high amount of niacin in it and this in turn helps in increasing the HDL or the good cholesterol in our body. This can aid in preventing haemorrhage.
Stress Reduction Benefits of Bajra or Millets:
Bajra or millet contains Tryptophan, which is known to increase the level of Serotonin in the body and thus help in reducing the stress in the body. So, consuming bajra on a daily basis might be beneficial in controlling your stress to some extent.
Helps in Reducing Cramps During The Menstrual Cycle:
Among several health benefits of bajra or millets, there is one noted benefit, and that is, the benefit it offers to reduce the unbearable cramps and pain during the menstrual cycle. This is because of the magnesium content present in it.
Benefits the Bone Health:
Bajra or millets are known to be very much beneficial for our bone health. They actually keep our bones healthy. Our body on its own, does not prepare calcium. And as calcium is essential for keeping your bone quite strong, you must include foods in the diet that are rich in calcium. Millet or the bajra contain a lot of calcium content in it, and some of the bajra or millets also contain high amount of magnesium in them that can reduce the instance of bone damage and osteoporosis.
Children And Pregnant Women Get Benefits From Bajra Or Millet:
Bajra or millets contain rich amount of fiber, vitamins, protein and minerals such as iron and calcium. This makes them a really good food for children as well as pregnant women.
There are many dishes that are given to pregnant women before delivery and that contain bajra or millets. Popped millets or bajra can be served as a healthy snack to children, especially the malnourished children. The calcium, carbohydrates, and essential fatty acids present in bajra, offer children the strength as well as immunity that they require while in their growing stage.
Hair Health Benefits Of Bajra Or Millets:
One of the finest benefits of bajra or millets is its hair health benefit. Millet or bajra is loaded with protein, that is a highly recommended nutrient for all those who are suffering from hair loss.
Skin Health of Bajra Or Millets:
One of the best skin health benefits of bajra or millets is that it helps in treating several skin conditions, such as eczema, psoriasis, and some other skin inflammations. This is because of the magnesium content present in the cereal which helps to reduce the inflammation.
So, we have come to an end of the article and by now it must be clear that bajra or millets contain a lot of health benefits and must be added to our diet. However, there might be some side effects and allergies because of bajra. So, it is always better to consult a doctor before adding this in to your diet and also get yourself checked if you are allergic to the cereal or not.