Pearl millet benefits have a lot. Pearl millets are a rich source of antioxidants, their consumption offers a great deal of protection against free radical-mediated diseases such as cancer, arthritis, cardiovascular disease, diabetes, and Alzheimer’s disease. Millet is an excellent food for babies from six months of age. Here we are going to discuss the benefits of pearl millet.
Pearl Millet Benefits
Pearl millet promotes heart health
Pearl millet has a high magnesium and potassium content, making it an ideal food for people with high blood pressure. It contains about 34% and 8% of the recommended daily intake (RDI) of magnesium and potassium respectively in 100 grams. Research has shown that magnesium lowers the blood pressure of people with hypertension. Potassium, on the other hand, reduces the effect of sodium in the body which ultimately reduces the body’s blood pressure.
Pearl millet manages diabetes
The millet had a low glycemic index of 55 when compared with sorghum, finger millet, and mung bean – Low glycemic index foods cause your blood sugar to rise gradually, not quickly, after eating them. Foods with a low glycemic index reduce insulin response and improve low-density lipoproteins (LDL) levels in the body which is useful for preventing diabetes and other metabolic disorders.
Pearl millet prevents cancer
Pearl millet contains omega-3 fatty acids and antioxidants. Its antioxidant component is mostly phenolic compounds, especially flavonoids. Antioxidants play an important role in the body’s defense system against harmful by-products in the body. Studies have reported the number of phenols in pearl millet grains as 608.1mg/100g and that in pearl millet flour as 761mg/100g. The whole grain millets contain more phenols concentrated in the outer pericarp and testa of the seed.
Pearl millet prevents anemia
Pearl millet contains high amounts of iron and zinc which may help increase the production of hemoglobin in the blood. However, the presence of non-nutrients, like phytates and polyphenols may inhibit the bioavailability of iron. But when the millet is soaked and fermented, the bioavailability of zinc will increase because the level of non-nutrient will reduce.
Pearl millet prevents celiac disease
This millet is also ideal for people with celiac disease. Celiac disease occurs in the small intestine of gluten-intolerant individuals, where it interferes with the body’s ability to absorb the nutrients from the food you eat. It is gluten-free and retains its alkaline properties after cooking which is good for people with wheat, barley, or rye allergies.
Pearl millet promotes digestive regularity
Due to its high water and fiber content, pearl millet prevents constipation and ensures a healthy digestive tract. Pearl millet is also known to reduce the risk of gall stone occurrence. The insoluble fiber content in millet reduces the production of excessive bile in our system. An excessive amount of bile secretion in our intestine often leads to aggravating the condition of gallstones.
Pearl millet promotes weight loss
Pearl millet promotes weight loss because of its high fiber content. Due to its fiber content, it gives a feeling of satiety for a longer period by helping the grain to move slowly from the stomach to the intestine, thus preventing overeating.
Pearl millet provides energy
It also provides a good amount of protein, fatty acids, minerals, vitamins, dietary fiber, and polyphenols. Typical millet protein contains a high quantity of essential amino acids especially sulfur-containing amino acids (methionine and cysteine). Gero is considered one of the best cereal plant-based protein sources.
Pearl millet protects gut health
Pearl millet may help prevent stomach ulcers. Stomach ulcers are caused by excess acidity in the stomach after food intake. It is one of the very few foods that retains its alkalinity after cooking and this helps to make the stomach alkaline, thus preventing stomach ulcers.
Pearl millet great weaning and lactation food
Pearl millet is great weaning food for infants from 6 months of age. However, it should be combined with vegetables, legumes, and fruits to give your baby a balanced diet. Bajra is also good for lactating mothers as it is a good source of energy and is dense with vitamins, and minerals. Millet also acts as a potent galactagogue, as it is known to increase lactation in nursing mothers.
100g Pearl Millet Nutrition
- Protein: 11 grams (g)
- Moisture: 12 g
- Energy: 363 Kilocalories
- Carb: 67 g
- Dietary fiber: 11 g
- Fat: 5 g
- Zinc: 3 milligrams (mg)
- Iron: 8 mg
- Phosphorus: 296 mg
- Potassium: 307 mg
- Calcium: 42 mg
- Magnesium: 137 mg
- Folate: 46 microgram (mcg)
- Vitamin A: 132 mcg
- Thiamin (Vitamin B1): 0.3 mg
- Riboflavin (Vitamin B2): 0.2 mg
- Niacin (Vitamin B3): 3 mg
Pearl Millet Side Effects
- Pearl millet may cause malabsorption syndrome. Bajra contains many phytonutrients or phytochemicals and a particular class of nutrients in this grain are also known as antinutrients.
- Pearl millet may cause kidney stones.
- Pearl millet may worsen digestive disorders.
- Pearl millet may worsen thyroid dysfunction.