Millet (white proso millet)

          The term ‘millet’ is widely used to refer to a variety of grains that are very popular for their culinary uses as well as their health promoting qualities. They, however, do not form any taxonomic groups and some varieties do not even fall under the same genus of plant. The most commonly consumed variety of millet falls under the category Panicum miliaceuem or Setaria italica. These grains are popular in many parts of the world, with an amazing 10,000 years of cultivation history in parts of East Asia. Today, the leading producers of this form of cereal grains are India, China and Nigeria. These grains are particularly beneficial for those who are sensitive to gluten and hence can be used as an alternate form of grain. Depending on the cooking method, the consistency of this delicious grain can vary, ranging from a smooth creamy texture to fluffy forms, as in rice. Read on to know all about the diverse health benefits of consuming millet.

     Health Benefits Of Eating Millet

• Lignans, an essential phytonutrient present in millet, are very beneficial to the human body. Under the action of interstitial friendly flora, they are converted to mammalian lignans, which act against different types of hormone-dependent cancers, like breast cancer and also help reduce the risk of heart disease.
• Regular consumption of millet is very beneficial for postmenopausal women suffering from signs of cardiovascular disease, like high blood pressure and high cholesterol levels.
• Children’s intake of whole grains like millet and fish has been shown to reduce the occurrence of wheezing and asthma.
• A high source of fiber, millet is very beneficial against breast cancer in post-menopausal women.
• According to research and recent studies, consumption of millet can help women combat the occurrence of gallstones, as they are a very high source of insoluble fiber.
• This form of cereal grain is very high in phosphorus content, which plays a vital role in maintaining the cell structure of the human body. The key role of this mineral is that it helps in the formation of the mineral matrix of the bone and is also an essential component of ATP (adenosine tri-phosphate), which is the energy currency of the body.
• A single cup of millet provides around 24.0% of the body’s daily phosphorus requirement. This mineral is a very important constituent of nucleic acids, which are the building blocks of genetic code.
• Recent research has indicated that the regular consumption of millet is associated with reduced risk of type 2 diabetes mellitus. This is mainly due to the fact that whole grains like millet are a rich source of magnesium, which acts as a co-factor in a number of enzymatic reactions in the body, regulating the secretion of glucose and insulin.
• Magnesium is also beneficial in reducing the frequency of migraine attacks. It is even very useful for people who are suffering from atherosclerosis and diabetic heart disease. 

     Highly Beneficial Traits

• Gluten-free – ideal for celiacs
• Highly nutritious – ideal for children
• Great energy source – ideal for athletes
• Ideal for those with sensitivity to wheat or other grains that contain gluten.
• Complete protein source when combined with legumes – ideal for a vegetarian diet

     Beneficial Nutrients

• 15% protein
• High amounts of fiber
• B-complex vitamins including niacin, folacin, thiamin, and riboflavin
• High in iron, magnesium, phosphorus, manganese, and potassium
• Calcium & zinc
• The essential amino acids methionine, lecithin, and some vitamin E.
• Rich in photochemicals including phytic acid, which is believed to lower cholesterol, and phytate, which is associated with reducing cancer risks.

     Millet Nutrition Facts

     Amount of Millet: 1 cup

     Total Weight of Millet: 200 grams

Nutrients	Amount
Basic Components
Protein	22.0 g
Carbohydrates	146 g
Water	17.3 g
Ash	6.5 g
Calories
Total Calories	3165 KJ
Calories From Fat	296 KJ
Calories From Carbohydrate Calories From Protein	2512 KJ 357 KJ
Fiber
Dietary Fiber	17.0 g
Starch	17.0 g
Sugar	17.0 g
Glucose	17.0 g
Sucrose	17.0 g
Fructose	17.0 g
Lactose	17.0 g
Maltose	17.0 g
Galactose	17.0 g
Fats
Total Fat	8.4 g
Saturated Fat	1.4 g
Mono Fat	1.5 g
Poly Fat	4.3 g
Vitamins
Thiamin	0.8 mg
Riboflavin	0.6 mg
Niacin	9.4 mg
Vitamin B6	0.8 mg
Betaine	1.7 mg
Vitamin E (Alpha Tocopherol)	0.1 mg
Vitamin E (Beta Tocopherol)	0.1 mg
Vitamin E (Gamma Tocopherol) Vitamin E (Delta Tocopherol)	0.1 mg 0.1 mg
Folate	170 mcg
Vitamin K	1.8 mcg
Pantothenic Acid	1.7 mg
Minerals
Calcium	16.0 mg
Copper	1.5 mg
Iron	6.0 mg
Magnesium	228 mg
Manganese	3.3 mg
Phosphorus	570 mg
Potassium	390 mg
Selenium	5.4 mcg
Sodium	10.0 mg
Zinc	3.4 mg
Saturated Fats
16:0 Palmitic	1056 mg
18:0 Stearic	308 mg
Mono Fats
18:1 Oleic	1478 mg
Poly Fats
18:2 Linoleic	4030 mg
18:3 Linolenic	236 mg
Other Fats
Omega 3 Fatty Acids	236 mg
Omega 6 Fatty Acids	4030 mg
Amino Acids
Alanine	1972 mg
Arginine	764 mg
Aspartate	1452 mg
Cystine	424 mg
Glutamate	4792 mg
Glycine	574 mg
Histidine	472 mg
Isoleucine	930 mg
Leucine	2800 mg
Lysine	424 mg
Methionine	442 mg
Phenylalanine	1160 mg
Proline	1754 mg
Serine	1288 mg
Threonine	706 mg
Tryptophan	238 mg
Tyrosine	680 mg
Valine	1156 mg