India's Growing Millet: A Nutritious and Resilient Superfood | Health Benefits Millets
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- 7 days ago
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Millets are increasingly becoming a popular choice in diets, not just by necessity but by choice, especially among health-conscious individuals. They have earned recognition for being called "Nutri-Cereals."
Millets' "Nature Power" and Climate Resilience Millets are remarkable for their inherent climate resilience. They are well-suited for dryland farming, requiring less agricultural inputs compared to some other crops, and possess the ability to sustain drought. This makes them a valuable crop for sustainable agriculture and food security, especially as climate change continues to impact global farming conditions. Millets can thrive at high temperatures and grow effectively on low-fertility soils. They are capable of growing well in semi-arid and dry regions where water and resources may be scarce and soil quality is poor. Millets, particularly small millets like proso, barnyard, kodo, and browntop, are also short-duration crops, fitting well into agroecosystems for intercropping and intermittent cropping, which offers a great opportunity to increase productivity per unit area of land. Ultimately, millets provide a supreme combination of sustainability and better nutrition.
Nutritional and Functional Properties Millets are considered a superfood and a powerhouse of rich nutrients, packed with energy. They are known for being gluten-free, making them a suitable alternative for individuals who cannot tolerate gluten or suffer from Celiac disease. Millets contain a good profile of micronutrients.
They do not contain trans fat and are rich in dietary fiber, including resistant starch which functions as pre-biotics. The quantity of dietary fiber in millets can be almost double that in rice and comparable to whole wheat. Millets are also alkaline in nature and possess a balanced amino profile, with a higher content of essential amino acids compared to conventional cereals like rice and wheat. The digestibility of millets can be increased through proper processing and malting.
Specific millet types offer distinct nutritional benefits:
• Finger Millet (Ragi): An excellent source of calcium, important for bone health. Also contains essential amino acids, iron, and vitamin C.
• Pearl Millet (Bajra): Known for its high energy content, high protein, and good sources of iron, magnesium, phosphorus, and potassium. It has the highest iron content among millets cited in one source and is the most widely grown type globally.
• Foxtail Millet: Rich in dietary fibre, protein, and minerals like iron and calcium. Known for high antioxidant content.
• Barnyard Millet: Highly nutritious and gluten-free. A good source of calcium, phosphorus, and iron.
• Kodo Millet: Rich in dietary fibre and essential minerals like iron, calcium, and phosphorus Known for high antioxidant content
•Little Millet: A good source of fibre, protein, and essential minerals such as iron and magnesium. Rich in antioxidants.
• Proso Millet: Gluten-free with good protein content. Rich in B vitamins, magnesium, and phosphorus. Known for calming properties.
• Sorghum: High fiber content. Rich source of micronutrients and macronutrients.
Millets are rich in protein, calcium, and have more essential amino acids than most other cereals. They are also excellent sources of Vitamin A, B vitamins (including niacin and folate/B9), Phosphorus, Potassium, and Antioxidants.
Health Benefits Millet consumption is associated with numerous health benefits:
• Heart Health: Millets can help decrease triglyceride levels and thin the blood, potentially reducing the risk of sunstroke and coronary artery disorder. Magnesium in millets helps relax arterial walls, contributing to reduced high blood pressure. Consumption may mitigate atherosclerotic cardiovascular disease risk. Certain peptides derived from millets have shown potential in inhibiting angiotensin-converting enzyme (ACE), which can help lower blood pressure. Studies suggest sorghum lipid extract can reduce cholesterol absorption and millet bran oil may alleviate lipid metabolism disorders.
•Diabetes Management: Millets have a low glycemic index, which slows down digestion and helps keep blood sugar levels stable. They can increase insulin sensitivity for people with diabetes and help control sugar levels for non-diabetics, especially those with type 2 diabetes. The high resistant starch and slowly digestible starch in millets lead to lower postprandial glucose and insulin excursions. Regular consumption has been linked to better glycemic control.
• Digestive Health: Rich dietary fiber content, including insoluble fiber which acts as a prebiotic, supports good bacteria in the gut and adds bulk to stool, promoting regularity. This high fiber content can also help reduce the risk of colon cancer. Processing methods like fermentation can break down soluble fibers into compounds utilized by colon cells. Millet protein hydrolysates have shown gastroprotective effects , and processed foxtail millet products may protect against stress-induced gastric lesions .
• Cancer Prevention: The combination of fiber and phytonutrients, specifically Lignan which converts to mammalian lignan in the intestine, is believed to reduce the risk of developing colon cancer and protect against breast cancer. Consumption may lower the risk of breast cancer by 50%. Phytochemicals present in millets are associated with preventing ailments like carcinogenesis and have shown anti-cancer properties in studies.
•Other Benefits: Millets prevent Celiac disease as they are completely gluten-free. They may reduce the severity of asthma and the frequency of migraines. They are a good source of antioxidants, helping your body fight free radicals. Millets can help slow down muscle degradation, aid in sleep, help relieve menstrual cramps, and aid breast milk production. Niacin contributes to healthy skin and organ function. Beta-carotene converts to Vitamin A, supporting immune function. B vitamins, particularly in Finger Millet, play a role in brain function and healthy cell division, with Vitamin B9 (folate) being essential for producing healthy red blood cells. Proso millet is noted for its calming properties, potentially helping manage stress and anxiety. Little millet's antioxidants may help reduce inflammation. Millets are beneficial in treating anemia due to their iron content and calcium deficiency, especially Finger Millet, for pregnant women and young children.
Therapeutic Potential Beyond their basic nutrition, millets hold significant therapeutic potential due to the presence of valuable phytochemicals, including flavonoids, phenolics, anthocyanidins, phytosterols, and policosanols, which contribute to their nutraceutical value. These compounds act as antioxidants, protecting cellular membranes and genetic material from damage. Millet phenolics have been linked to a range of health-promoting properties, such as antimicrobial, immuno-modulatory, anti-inflammatory, antiviral, anticancer, antiplatelet aggregation, and inhibitory activities on cataract formation and digestive enzymes. The hulls of millets are particularly rich sources of phenolic compounds. The potential of millets in the pharmaceutical industry is also being explored. Research is ongoing to identify and breed millet varieties specifically rich in beneficial compounds like quercetin, anthocyanidins, and flavonoids to enhance their medicinal value.
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