Millet has become the best ally for people who want to start the day with energy by consuming healthy foods that are beneficial for health.
This cereal is a food that favors different metabolic processes in the human organism , in addition to its versatility when implemented in the daily diet. Similarly, millet has healing qualities for people with diabetes or diseases associated with the nervous system.
In this sense, in the following article you will learn what this powerful cereal is about, its nutritional properties , health benefits, and the best way to consume these small but healthy grains.
What is millet?
Panicum miliaceum or millet is a whole grain from Africa that was later introduced to India and part of Europe. It is a plant similar to that of rice, with elongated spikes that contain small millet seeds in their upper part .
Note: The cultivation and plant of millet are usually similar to that of wheat and rice , taking into account that these cereals, in certain cases, maintain their own sowing and harvesting techniques.
This grain-shaped food, generally white in color and with a mild flavor , is commonly cultivated in regions such as Mexico , however its consumption has spread worldwide, which is why it is recommended by nutritionists thanks to its good energy intake.
Nutritional properties of millet
In addition to being part of the group of healthy and practical cereals to incorporate in the kitchen and preferred by people with celiac disease, millet has a high content of different nutritional properties that make this food an ideal meal for your daily diet.
According to data provided by Self magazine (1) , 1 cup of cooked millet contains the following nutritional properties:
1. Vitamins
Vitamins are substances that help the body stay protected from viruses , bacteria and different diseases , they also help regulate the function of the different systems that make up the body, keeping it healthy and in constant development. Millet is a cereal rich in group B vitamins , among them are:
- Vitamin B1: 12% CDR (Recommended daily allowance)
- Vitamin B3: 12% CDR.
- Vitamin B6: 9% CDR.
- Folic acid: 8% RDA.
- Vitamin B5: 3% CDR.
- Vitamin C: 15 mg.
- Choline: 19.5 mg.
2. Minerals
Minerals fulfill different functions in the body, among them: keeping the nervous, skeletal and muscular systems healthy , accelerating metabolic processes and above all, they favor the construction and maintenance of the health of cells and tissues. For its part, millet has a good content of the following minerals:
- Iron: 41% CDR (Recommended daily allowance)
- Manganese: 24% RDA.
- Magnesium : 19% RDA.
- Phosphorus: 17% RDA.
- Copper: 14% CDR.
- Zinc: 11% RDA.
- Potassium : 3% RDA.
3. Other compounds
Millet is considered one of the grains or cereals richest in nutrients and proteins with a low amount of fat. Although it also highlights its good proportion of phenolic compounds and flavonoids , two compounds used by the body to combat toxins and free radicals. (two)
In addition, a diet rich in cereals such as millet can provide you with the following compounds:
- Calories: 207
- Protein: 6.1g.
- Carbohydrates: 41.2 g.
- Fat: 1.7 g.
- Fiber : 2.3 g.
What are the benefits of millet?
Due to the large amount of nutrients that millet grains have, panicum miliaceum has become an essential cereal in the diet of many people , especially for those who maintain a diet rich in vegetables, want to improve their physical health or are sensitive to gluten.
In this sense, below, we will present you 8 benefits of millet , so that you are encouraged to incorporate it into your kitchen and thus obtain the different nutrients and benefits that this cereal offers you.
1. Prevents cardiovascular disorders
Its unsaturated fat content favors heart health, since it is the compound that helps lower bad cholesterol (LDL) levels, which in high proportions can clog veins and arteries, preventing normal blood flow.
You should know: Being a good source of group B vitamins, it directly benefits the circulatory system , the production of red blood cells and the health of the heart muscles.
2. Controls the level of glucose in the blood
The amount of protein that millet has is similar to that of wheat, although higher than that of corn and rice, this, accompanied by its good contribution of fiber and starch , helps the body to maintain balanced blood glucose levels , being This is a beneficial factor for people with diabetes.
3. Improves digestion and intestinal transit
If you suffer from diseases associated with the gastrointestinal system, such as: irritable colon, slow intestinal transit , difficulty metabolizing food or heartburn, the intake of millet is recommended.
Note: Millet provides a prebiotic effect, that is, it improves the digestion process while balancing the intestinal microflora and its fiber content accelerates intestinal transit.
4. Fights anemia
Millet’s good supply of B vitamins, including iron, calcium, magnesium and manganese, directly benefit the restoration of the hemoglobin count.
To highlight: Anemia is a disease that occurs when humans have low amounts of red blood cells in their body. (3)
5. Strengthens muscles, skin, hair and nails
Its content of vitamin C, E and folic acid strengthen the skin, nails and hair , keeping them healthy and free of toxins (4) . For its part, its good supply of B vitamins helps improve muscle conditions and reduce ailments that may be caused as symptoms of other diseases.
6. Contributes to weight loss
The low level of fat, combined with its high protein and fiber value, help reduce appetite thanks to its satiating effect , while regulating intestinal transit and eliminating toxins lodged in the body.
Note: All this translates into a progressive weight loss , as long as it is accompanied by regular exercise and a balanced diet.
7. Reduces stress, anxiety and depression
The consumption of millet is beneficial and is recommended to reduce stress, anxiety and depression levels, this is possible thanks to the fact that this food is used as a powerful revitalizer , which also improves the conditions associated with the central nervous system, thus minimizing alterations nervous and stress.
8. It is suitable for coeliacs
This cereal does not have gluten , therefore it is one of the favorites for celiacs or people sensitive to gluten. Its flavor and versatility to include it in the kitchen, mean that you can incorporate it as part of multiple dishes in an easy and healthy way.
How should millet be consumed?
Being a cereal, its consumption should preferably be cooked. In addition, because it is a grain, it must be cooked beforehand in order to be digested more easily . It is advisable to boil it with a little water for a few minutes and add it to the dish of your choice.
Note: The mild flavor of millet means that this food can be combined with salads, soups, for breakfast or any dish of your choice . Bearing in mind that there are currently multiple recipes that include this cereal, thanks to its powerful benefits.
Key Findings
- Millet is a cereal in the form of a small circular grain , generally white in color, its flavor is mild, similar to rice, and its cultivation is similar to that of wheat.
- It has a high content of vitamin B, C and E. In addition, it has minerals such as iron, calcium, magnesium, manganese, where phenolic and flavonoid compounds also stand out .
- Among its benefits, it is highly useful for preventing heart disease , improving intestinal transit, regulating blood glucose levels and improving anemia.
- The consumption of millet must be cooked , in addition, it can be combined with different foods, such as salads, breakfasts and soups.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.