Millet Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Millets

  • Reduce the Risk of Diabetes

    Like other whole grains, millets are a great source of magnesium, an essential mineral that functions as a co-factor for over 300 enzymes, including those that control the use of glucose in the body and insulin secretion.
  • Wonderful for the Heart

    The importance of magnesium in millets has also been linked to its ability to lower blood cholesterol and prevent heart attack. With the presence of niacin (vitamin B3), they help to take care of the wellness of your heart.
  • Protect against Cancer

    Lignans are among the many health properties found abundantly in millets. They are a useful phytonutrient to fight breast cancer. Moreover, the high amount of dietary fiber also contributes to the prevention of breast cancer, especially among post-menopausal women.
  • Repair Body Tissues

    The merits of this nutrient-rich grain can be extended to the substantial amount of phosphorus found. Phosphorus assists well in metabolism of fat, body tissue repair and generation of energy.
  • Improve Childhood Asthma

    Another crucial health advantage of eating millets is, the food reduce the frequency of wheezing and asthma among children, according to studies by some researchers.
  • Boost Immune System

    Millets may function as prebiotics to promote the growth of microflora in the large intestine, which enhance your inner ecosystem and aid in improving your body’s immune system. This is a health fact that is vital to the parents, because if they have a weak inner ecosystem, they could pass this on to the next generation.
  • Remedy for Insomnia

    Millets contain tryptophan, a type of amino acid that is capable of stimulating the production of serotonin in your body. Serotonin is a hormone that makes your brain feels good and improves sleeps.  

Facts about Millets

Raw Millet Grain

Millet (scientific name Panicum milieaceum, Setaria italicas or Pennisetum glaucam) is a common term for various grasses that yield tiny, rounded seeds. There are 5 varieties cultivated for commercial purposes, namely barnyard, browntop, foxtail, proso, and pearl.

Millet is native to Africa, where it has been a staple food since 4,000 years ago. Nowadays, this nutritious grain is widely cultivated in southern Asia and has become a major grain crops in the world.

Millet contains a mild flavor, but can be enhanced by toasting the seeds before use. Although still not so popular in the Western countries, millet is now starting to be introduced on the menu of ethnic restaurants. 

Millet Nutrition Facts and Calories

Nutritional Value of 1 Cup (200 g) Raw Millets
Calories 756 kcal
Total Fat 8 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrates 146 g
Dietary Fiber 17 g
Sugars - g
Protein 22 g


Millet Recipe

Millet Mashed Potatoes Recipe

  • 2 teaspoons extra virgin olive oil
  • 1 garlic clove, minced
  • 1 onion, diced
  • 1 cup millets
  • 2 cups cauliflower, chopped
  • 3 cups water
  • 2 tablespoons fresh parsley, chopped finely
  • Salt and black pepper

Heat the EVOO in a saucepan. Sauté the garlic and onions for 1 1/2 minutes. Add the millets, cauliflower, water and salt to taste. Cover well and bring the mixture to a boil. Switch the heat to medium-low, then simmer for 30 minutes. Remove from the heat, season with the black pepper to taste. Mash the cauliflower and millets, then put in a serving dish. Before serving, garnish with the parsley. 

Millet Side Effects

Millets do not cause any adverse reactions. The hull and seeds contain goitrogens, which may reduce the absorption of iodine to the thyroid gland. Well-cooked millets shall destroy the goitrogens.

Related Seeds Articles:

Quinoa Health Benefits Sorghum Health Benefits Amaranth Health Benefits
Barley Health Benefits Pine Nuts Health Benefits Buckwheat Health Benefits

Health Benefits of Seeds

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