Millet health benefits, nutrition value and uses

Millet belongs to the family of a grass species called Poaceae that are grown in warm climatic regions. The scientific name used to address millet is Panicum Miliaceum.

It has flat, fibrous, and shallow roots that are grown annually. Millet is of different types popular for different Millet health benefits. The Proso millet is used for making soups, bread, and salads.

They can also be added to meat or vegetable stews. This type is considered good for skin eruptions, abscesses, and sores. In Hindi, we call it Bajra, Jau or Jwar etc.

Millet grain health benefits, nutrition value and uses

The origin of Millet goes back to China which used to be grown extensively for ages. It is now a cereal grain in Egypt, Greece, Africa, and China and is one of the prized crops.

Every grain contains minerals and vitamins in outstanding quantity. Though millet appears like grains, they are actually seeds.

Millet Nutrition Value

Millet is famous for providing the human body with several nutrients like:

  • Antioxidants
  • B Vitamins
  • Fibre
  • Phosphorus
  • Tryptophan
  • Manganese
  • Calcium
  • Magnesium
  • Iron
  • Zinc
  • Potassium
  • Niacin

This is not the entire picture when it comes to nutritional value of millets. Many research findings have tried to identify what benefits these nutrients provide to the human body. Some of the findings are mentioned below:

  1. The magnesium content in millet is extremely useful for helping people who are prone to heart attacks and migraine attacks.
  2. Niacin or vitamin B3 present in millet is known for lowering the cholesterol level in the body.
  3. Phosphorus is helpful for repairing body tissue, fat metabolism, and forming energy. It is because phosphorus is an important component of adenosine triphosphate (ATP) which is necessary for originating energy in the human body.
  4. The nutrients also help in lowering the risk related to type-2 diabetes.
  5. The fibre content in whole grains is quite useful for protecting the body against breast cancer.
  6. Whole grains also protect children from symptoms related to asthma.

Millet is a rich source of protein in the diet along with being gluten-free. Millet has a very mild flavor which can be used as a very versatile ingredient.

It can be had with chicken and vegetables along with the appropriate amount of seasonings. For a bowl of oatmeal, it can be topped with nuts and fruits as well.

Nutrition Facts 
Amount Per

Calories 378
% Daily Value*
Total Fat 4.2 g 6%
Saturated fat 0.7 g 3%
Polyunsaturated fat 2.1 g
Monounsaturated fat 0.8 g
Cholesterol 0 mg 0%
Sodium 5 mg 0%
Potassium 195 mg 5%
Total Carbohydrate 73 g 24%
Dietary fiber 9 g 36%
Protein 11 g 22%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 16%
Vitamin D 0% Vitamin B-6 20%
Vitamin B-12 0% Magnesium 28%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Millet Health Benefits

Millet used to be more of a bird seed and animal feed in the earlier decades which is becoming more and more popular for human consumption as it is very nutritious and gluten-free.

Many people in the Asian countries also consume millet as their staple diet. The pearl millet is the more popular and commonly grown among all the other versions as it tastes delicious along with being a rich source of nutrients and minerals.

As millet can be easily accommodated to several recipes like stews, soups, and baking, it is very easy to add millet to the daily diet. Here, we are going to discuss some of the outstanding benefits of consuming millets.

1. Protection against Diabetes

As discussed earlier, millet is rich in magnesium which can increase how effect insulin is for avoiding or preventing diabetes.

Many research studies have been conducted which prove that people who have a diet that is rich in magnesium lower the chances of developing type 2 diabetes by 30 percent.

2. Source of Energy

Millet is quite cheap and has several nutrients that are a great source of energy to the human body. Many developing countries that are poor consider millet to be their staple diet.

Millet is also rich is starch which is a great source of protein and fibre along with energy. The body can easily digest the amino acids present in pearl millet as compared to those available in wheat.

3. Aiding Weight Loss

If you are looking for ways to lose some of the extra weight, millet can help you with that. As millet is known to be having a high protein and fibre content, it can give you the illusion of being full. Not only that but it also makes you feel that for a long duration.

As it also provides sufficient amount of energy, you will not feel like binging on snacks after you eat a meal containing millet.

4. Preventing Anemia

Millet has a lot of ingredients that are perfect for combating iron deficiency in the body. This further helps in fighting against anemia.

Other than that millet also contains sufficient amount of vitamin C that really helps in absorbing iron in the blood. Having millet can be used as an effective remedy for anemia rather than going for iron supplements.

5. Gluten-Free Alternative

If you are one of those having celiac disease or gluten intolerance, millet will keep you safe as compared to wheat. You can use this alternative in recipes for baking biscuits, cakes, and bread.

6. Reducing Cholesterol Level

It is one of the best reasons why you should have millet in your diet. Millet is known to reduce the cholesterol level in blood.

The amino acids present in millet can help in reducing the plague production that is responsible for heart diseases and strokes. It can also control the amount of fat that gets deposited in the human liver.

7. Preventing Premature Aging

If you want to add nutrition to smoothies, try millet. Millet is considered to be very healthy and can help in stopping premature aging. The two amino acids that millet contains are Lysine and Methionine which is useful for the creation of collagen.

Collagen is the one responsible for keeping the skin firm along with stopping the process of skin sagging and wrinkle formation.

8. Keeping Digestion System Healthy

If you have problems related to digestion like constipation, then including millet in your regular diet will help in improving your overall digestive system. As millet has a lot of fiber content, it will clear the travel path of your food through the intestines.

Millet grain is also great for the bones and teeth. So, if you still don’t have millet in your diet, make the necessary changes now.

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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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