8 Reasons and Benefits to Add Millets to Your Diet
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Millets are classified among the “ancient grains”. But millets aren’t grains, are they? They are seeds that were originally cultivated in Africa, Asia, and parts of Europe. Unchanged from the past few centuries, millets are counted among the likes of chia seeds, buckwheat, and quinoa. They are extremely popular in the western parts of the world. Millets can be planted in arid regions and cold climes to be harvested just within 70 days. What’s more, is that they are rich in nutrients and have other range of gluten-free benefits.
Gluten sensitivities and celiac disease have made people completely avoid grains for a . The truth is that there are several gluten-free grains that are delicious as well as nutritious. Millet is a great example. The little yellow pellets of bird seeds can be prepared in several ways.
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The Health Benefits of Millets
Millets are good sources of magnesium, which facilitates more than 300 enzymes in the body including those that help the body absorb glucose and insulin. The latest research has found that eating whole grains reduce the risk of type-2 diabetes. Substantially lower risk of type-2 diabetes is noticed in people who eat whole grains or other magnesium-rich foods. Consuming low-fat dairy daily also lowers the risk of diabetes. Therefore, adding millets along with low-fat milk, dried fruit, nuts, and seeds will reduce the risk of diabetes.
Several studies have found that whole grains prevent heart diseases. Since millets are packed with magnesium alongside many other nutrients, you should add it to your diet to reduce the risk of heart problems. Magnesium helps in reducing blood pressure and therefore, prevents heart attack and stroke due to plaque build-up. Millets are also a good source of potassium, which also lowers blood pressure. Regulated blood pressure keeps the circulatory system working fine and maintains good cardiovascular health.
The benefits of millets include repairing and developing body tissue. They contain phosphorus that is vital for cell structures. It plays a major role in the formation of the mineral matrix of the bones as well. Additionally, it is a component of the molecule Adenosine Triphosphate (ATP) that provides energy to the entire body.
Phosphorus is also an essential constituent of nucleic acids, which are the building blocks of genes. It metabolizes the fats (lipids) in addition to being an important part of the lipid-based structures - the nervous system and cell membranes.
Wheat is known to be an allergen for asthma patients, whereas millets benefit asthma patients. Millets are known to reduce asthma symptoms and even prevent it. The magnesium present in millets relaxes the inner arterial walls leading to a reduction in the severity of asthma. This reduces the frequency of migraines as well. Millets significantly improve the quality of life of asthma patients since childhood according to studies. Considerable consumption of millets significantly reduces symptoms like wheezing and asthma attacks among children.
Cancer happens due to oxidative damage, which is caused by free radicals. Millets are packed with antioxidants such as selenium, quercetin, and pantothenic acid that prevent the production of cancerous cells. Millets also contain fiber, which helps in preventing cancer, especially breast cancer. Eating a fiber-rich diet is extremely beneficial for pre-menopausal women. Millets also contain phytonutrients, which together with fiber reduce the risk of developing colon cancer.
Digestive tract health defines your overall health. An unhealthy digestive tract leads to several and different kinds of health problems since the necessary nutrients are not absorbed by the body. Millets are about 1/10th fiber and regular consumption can prevent stomach issues like diarrhea and gastrointestinal problems. They prevent peptic ulcers and help maintain a healthy stomach.
One needs insoluble fiber-rich foods to avoid gallstones. Research suggests that insoluble fiber speeds up the pace at which food passes through the intestines. Simultaneously, it reduces bile acid secretion that leads to gallstone formation. It also increases insulin sensitivity and lowers blood fats.
Most whole grains consist of abundant amounts of fiber. Nuts, beans, and fruits and vegetables with edible skin like cucumbers, apples, tomatoes, berries, and pears are great sources of insoluble fiber as well.
Anemia can be extremely dangerous for pregnant women; it can prove to be fatal in some cases. The constituents of millet include folate, iron, and folic acid, which prevent anemia or at least help cope with it. These components promote the production of red blood cells that help maintain hemoglobin levels. Additionally, millets also contain copper - also known to promote red blood cell growth.
Millets are celiac-friendly, help clear up toxins, and regulate cholesterol. All these are enough reasons to add millets to your diet.
