What is a Millet?
The cereal grain known as millet is so tiny that it resembles a seed. Africa and Asia both grow and consume a variety of millet. In India, it was recently designated a superfood.
Due to their high protein, vitamin, and mineral content, research has shown that Indian millets are nutritionally superior to wheat and rice. They also have a low glycemic index and are gluten-free. India is one of the top 5 nations in the world for millet exports.
Nowadays, a balanced diet is seen as the foundation of a healthy lifestyle. In order to fight metabolic illnesses and lifestyle diseases, the worldwide population is increasingly concerned about fitness and well-being. Consuming wholesome foods is essential for healthy aging.
Seniors require extra nutrients owing to cell degradation, which is why this is the case. A healthy diet gives them more energy and stops them from losing bone density and muscle mass. A balanced diet can also be used to cure chronic illnesses. Millions of people must be included in the diet for this to happen.
One of the first meals that humans consumed was millet. They remain the primary food source for one-third of the world’s population. Sorghum (Jowar), little millet (Sama), finger millet (Ragi), foxtail millet (Korra), pearl millet (Bajra), and Proso millet are the most often used millets (Variga).
Millet’s Nutritional Value
In many developing countries worldwide, millets provide a dependable source of vital nourishment. They are low in fat and offer a lot of energy. Millets include minerals such as iron, calcium, copper, zinc, manganese, phosphorus, potassium, and magnesium, as well as protein, fiber, vitamins B and E, niacin, thiamin, and riboflavin.
Millet meals are incredibly alkaline, making them simple to digest and calming to the stomach. Millets also contain important amino acids like lecithin and methionine. They contain high levels of phytic acid, which lowers cholesterol, and phytate, which is believed to lessen the risk of cancer. Other phytochemicals are also abundant in them.
Health Benefits of Millets
A great way to maintain good health and even avoid falls, which are a common source of injury among seniors, is to include superfoods in daily meals that can assist with heart and mind care. Protein and fiber are abundant in millet. You receive magnesium and potassium from them, lowering blood pressure and lowering your risk of having a heart attack or stroke. Phosphorus, Vitamin E, iron, copper, and B complex are also present in millets.
Millet for Heart Health
Millets are an excellent source of magnesium, which helps relax the muscles lining the internal artery wall, lowering blood pressure and the risk of heart attacks. Moreover, they thin the blood and cut triglyceride levels, which lowers the risk of coronary artery disease and sunstroke. Also, they can aid in lowering the frequency and intensity of asthma and migraine symptoms.
Promotes Weight Loss
Supports weight loss: Tryptophan, an essential amino acid found in millet, has been proven to reduce hunger and help with weight control. They are good at satisfying hunger and avoiding overeating because of their high fiber content.
Lowers the Risk of Cancers
Reduces the Risk of Cancers: Due to millets’ high fiber and phytonutrient content, eating them has been linked to a lower risk of colon and breast cancer.
Prevents Gallstones and Celiac Disease
Small intestine damage brought on by celiac disease prevents food from being absorbed and leads to gluten intolerance. Because it is gluten-free, millet is a great meal for those with this illness. Moreover, millets have a lot of insoluble fibers, which are believed to prevent gallbladder stones from forming.
Millet for Diabetics
Eating millet for diabetics is believed to help with diabetes management because of the low glycemic index (GI) of millet, which supports maintaining normal blood sugar levels. In addition, they have a history of raising insulin sensitivity in diabetic patients and preventing type 2 diabetes in those who are otherwise healthy.
High Antioxidant Capacity
Millets are a particular grain variety well-known for their high antioxidant capacity. They can lessen the symptoms of aging and are helpful in fighting free radicals in the human body.
Reduces Muscle Deterioration and Promotes Tissue Healing
Millet’s protein and lysine amino acid content can promote lean muscle growth and slow down muscle deterioration. Moreover, millets include phosphorus, which can aid with fat metabolism and the formation of bone minerals.
Benefits of Millets for a Good Night’s Sleep
Tryptophan, which is abundant in millets, raises the body’s serotonin levels. This promotes stress reduction and more peaceful, restful sleep.
Acts as an Anti-Aging Agent
L-lysine and L-proline amino acids, which are found in millet, support the development of collagen, a protein essential for the structural integrity of skin tissue. Consuming millet can thus help improve skin suppleness and minimize wrinkles.
Millets are Wholesome and Nutrient-Rich
They are perfect for storing since they require little water and have a long shelf life. Protein and starch abound in millet. These are a great choice for a balanced supper, especially for seniors.
Millet Recipe for Seniors:
- Millet Khichdi
Indian khichdi made with millet, lentils, and veggies is called millet khichdi. It is a hearty, vegetarian comfort dish that can be made in one pot and will keep you satisfied for several hours. Foxtail millet benefits the heart, helps have a healthy nervous system, and is generally beneficial for skin and hair growth.
- 1 cup foxtail millet
- 1 cup split green gram lentils
- 2 tbsp. ghee or clarified butter or coconut oil for a vegan recipe
- 1 cup chopped vegetables(any) peas, carrot, broccoli, beans, etc.
- 2-3 green chilies sliced optional
- 1 tbsp. ginger-garlic paste
- 1 onion sliced
- 1 tsp. garam masala
- ½ tsp. turmeric powder
- 1 tsp. cumin seeds
- 1 tbsp. cilantro chopped
- salt to taste
- Give millets and lentils an hour of soaking. It’s important to soak millet, as it makes it cook more quickly. Drain, then set aside.
- In a pressure cooker, heat 1 tablespoon of ghee or coconut oil. Millets tend to dry out more when cooked, so you need to use enough ghee or oil. An alternative to ghee in foxtail millet khichdi is coconut oil.
- Add the cumin seeds and let them crackle. Add the onions now and cook them until they are golden brown. Usually takes 5 to 6 minutes. Cook for two minutes after adding the green chilies and ginger-garlic paste. Chilis can be added to taste.
- Now mix the millet, lentils, and finely chopped veggies. Any type of millet will be fine in this recipe.
- Add Salt, turmeric powder, garam masala powder, and around 3 cups of water, including cilantro.
- Cook for two blows. Start the stove. Add 1 tablespoon of ghee or coconut oil to the khichdi, then fluff it up.
Don’t forget to eat your millet khichdi while it’s hot!
- Jowar Dosa
Jowar is mostly used to make roti or bhakri. You can also make dosa from the jowar millet. This gluten-free grain improves gut and is a great millet for heart health, aids in weight loss, regulates blood sugar and prevents cancer. You can also make idlis from jowar idli rava or multi millet idli rava.
- 1½ cup jowar flour/sorghum flour
- 1 finely chopped onion
- 2 tbsp finely chopped coriander
- Few chopped curry leaves
- ½ tsp salt
- 4 cup water
- 1 tsp cumin
- 2 finely chopped chili
- ½ tsp crushed pepper
- oil for roasting
- Take 1½ cups of jowar flour and put it in a large bowl. Make sure the flour is fresh; else, the dosa won’t be crispy.
- Add 4 cups of water with 1/2 tsp salt.
- Make sure there are no lumps and whisk, and mix well.
- Add 1 onion, 2 tablespoons of coriander, a few curry leaves, 2 chilies, 1 teaspoon of cumin, and 1/2 teaspoon of pepper.
- Mix well, then let the batter sit for ten minutes.
- You can see the batter is watery after ten minutes. If necessary, you can change the consistency by adding water.
- Pour the batter into the pan once it is really hot.
- Pour 1 teaspoon of oil on the dosa and roast for 3 minutes, or until it becomes crisp.
Enjoy the recipe for crispy jowar dosa with chutney at the end!
Hope this blog helps you learn more about the benefits of millets. Millets are not only good for senior citizens but can be consumed by everyone and millet food products are another way of consuming millets if you don’t want to make it yourself. BeMillety has a plethora of millet-based food products that you can try!