What is millet? Effects and how to use millet properly

Millet is one of the main food sources of humans, carrying essential nutrients for good health. With Tnhelearning.edu.vn discover interesting facts about millet and its benefits, how to use millet properly.

What is millet?

Characteristics of millet

Millet has the English name Millet, one of a group of grains shaped like rice or cage grass , which serves as a staple food of some countries in Africa and Central Asia, and South Asia . People use millet for many different purposes for both humans and animals.

The size of millet is plump and large, the outer shell is light brown to dark brown, the inner part is yellow.

Millet has an English name called Millet

Regarding the origin, millet has existed for a long time and several archaeological sites in China, India and Korea , show that millet was once a staple food in the Neolithic era . Today, millet is grown in India, Nigeria, and other Asian and African countries.

Millet used to be a staple food in the Neolithic era

Because of their ability to adapt to harsh environmental conditions and resist pests, along with high yields and short crops, they are widely grown as food in places with high temperatures.

Classification of millet

Like other food crops, millet has many varieties and most of them belong to the family Poaceae. In addition, there are several varieties of millet that are popular today.

In the order Eragrostidis belonging to the subfamily Chloridoideae, there are other genera such as: finger millet (Eleusine coracana), white millet (Panicum miliaceum), small millet (Panicum sumatrense), jade millet (Pennisetum glaucum), foxtail millet also known as night millet. trick (Setaria italica),…

Millet has many different varieties and most of them belong to the family Poaceae

In the order Andropogoneae of the subfamily Panicoideae, there is a large genus of sorghum (Sorghum bicolor).

Nutritional composition of millet

Do not look at millet, although it is small, but it is “martial”, nutritionists show that millet is a cereal grain that contains a high amount of starch (73%) and a number of vitamins and minerals, especially millet contains Calcium is highest in cereal grains with 13% DV (Daily Value) per 1 cooked cup (100g).

Millet is a grain that contains a high amount of nutrients

According to nutritional estimates, a 174g cup of cooked millet contains 207 calories, 41g carbohydrates, 2.2.g fiber, 6g protein, 1.7g fat, 25% DV phosphorus, 19% DV magnesium, 8% DV folate, 6% DV iron,… along with more essential amino acids than most other grains.

What is the effect of millet?

With a high nutritional content and essential in life, millet brings benefits to human health, according to information from Healthline , an American health information site, the benefits of millet can be mentioned as follows: :

Helps prevent osteoporosis

The high amount of calcium in millet is a nutrient that helps strengthen bones, prevent osteoporosis, limit pain and difficulty in movement, and heal fractures on bones.

Helps prevent osteoporosis

At the same time, calcium has a great role in the function of the nervous system, so millet is very useful for the elderly in preventing neurasthenia, poor memory.

Contains high levels of antioxidants

Contains high levels of antioxidants

Millet contains high levels of antioxidants, especially those with dark skin like finger millet, white millet (proso millet) and mink tail. Millet contains phenolic compounds, catechins and ferulic acids with high antioxidant properties that help protect cells from free radicals, prevent aging, prevent cancer or many other diseases.

Good for the digestive system

Good for the digestive system

The high fiber content of millet is good for those with poor digestion, especially in young children . Additionally, millet is gluten-free, so it’s safe for people with celiac disease, an allergy to gluten in grains.

Good for cardiovascular

The choline content in millet is very good for the human cardiovascular system, it helps the arteries to work at their best. In addition, millet also helps reduce cholesterol in the body.

Good for cardiovascular

Because when loading millet in the daily diet, it will increase the levels of adiponectin and HDL (good) cholesterol in the body, helping to support heart health and stimulate fatty acid oxidation, limiting heart diseases. pulse, obesity.

Improve memory, brain

Improve memory, brain

Millet as mentioned, it contains a high amount of calcium and is good for the nervous system, helps improve memory, neurasthenia, … millet contains many vitamins that are good for the brain such as:

Lecithin and choline, these two substances work to keep the brain in a clear state.

Control blood sugar

Control blood sugar

The high fiber content along with polysaccharide compounds, two indigestible carbohydrates help control blood sugar levels. In addition, millet has a low glycemic index (GI), so people with diabetes and diabetes should use millet during the treatment of the disease.

Is eating millet fat?

Millet has so many health benefits, does eating millet make you fat? As mentioned in the nutrition facts section, you can see that the amount of fat in millet is extremely low, with low calories, the possibility of weight gain is zero.

Low calories so eating millet will not get fat

To be more clear, if you calculate 100g of millet, it contains only 120 calories while the average adult consumes from 1,800 to 2,100 calories to maintain activity each day. Not to mention the high fiber content in the ingredients, so you can rest assured when using millet in weight loss and dieting.

Millet is very good if combined with other foods and healthy lifestyle

However, you also do not abuse using it, but must combine and balance in the diet with other foods to make the meal more attractive and less tedious, and at the same time combine with healthy activities, physical activity, etc. Sports activities will help you get the body of your dreams.

The effect of millet with pregnant women?

In addition to weight loss and the effects mentioned above, millet, due to its high calcium content, is very good for pregnant women during pregnancy, it helps to shape and develop bones for the fetus during this period. as well as preventing osteoporosis, dental diseases for pregnant women.

The calcium content in millet is also very good for pregnant women

Moreover, millet also contains a high amount of amino acids and silicon to help protect the fetus during pregnancy, especially pregnant women with a history of miscarriage , but it is also necessary to use a certain dose to be effective. desire.

Side effects of millet?

Despite its many health benefits, millet has some undesirable side effects. According to studies, millet also contains an anti-nutrient called phytic acid and anti-nutrients of the polyphenol group, which are detrimental to the body’s absorption of nutrients.

Millet contains phytic acid and a group of anti-nutrients that cause bad side effects.

Specifically, phytic acid makes it difficult for the body to absorb magnesium, calcium, iron, potassium and zinc from other foods or a group of polyphenol anti-nutrients that can reduce thyroid function and easily cause goiter if using too much millet.

However, you can reduce the group of anti-nutrients inherent in millet by soaking the millet in water overnight or letting the millet sprout before using .

Note when using millet?

You can use millet to process into rice, enjoy with sesame salt or cook millet porridge. In addition, you can also use millet to cook milk, mix salads, and make cakes.

When using millet, you absolutely do not use it with almonds

But you should note one thing, when using millet, you absolutely do not use it with almonds , because in almonds there are some irritants with millet, so if you use the cream, it is easy to cause diarrhea and vomiting. .

Selling price of millet?

Can be purchased at reputable supermarkets or e-commerce sites

To find and buy millet, you can find it at agricultural and dry food stores or in reputable supermarkets, on e-commerce sites that also sell for 30,000 – 70,000 VND/kg (for shelled millet), even costs about 300,000 VND (for millet grown by organic methods).

Above are interesting information about millet and its uses, hope the above article helps you understand more about this small but nutritious food along with how to use it, note how to use it in your life. living.

Source: Healthline, American health information site

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