Pearl Millet

Pearl millet – also known as Bajra is one of the most common types of millets that you must have tasted. It is prepared in various ways, including roti and khichdi, with immense health benefits.

Bajra includes iron, fibre, protein, and minerals such as magnesium and calcium. It can be perfect for your well-being to practice regular pearl millet intake, such as helping you battle type II diabetes

•Scientific name Pennisetum glaucum
•Other name of species- bulrush, cattail, or spiked millet in English, bajra in Hindi .

•Pearl millet has ovoid grains of 3 – 4 mm length, the largest kernels of all varieties of millet (not including sorghum). These can be nearly white, pale yellow, brown, grey, slate blue or purple. The 1000-seed weight can be anything from 2.5 to 14 g with a mean of 8 g. The height of the plant ranges from 0.5 – 4 m.

• Cultivation-Pearl millet is well adapted to growing areas characterized by drought, low soil fertility, and high temperature. It performs well in soils with high salinity or low pH. Because of its tolerance to difficult growing conditions, it can be grown in areas where other cereal crops, such as maize or wheat, would not survive. Pearl millet is a summer annual crop well-suited for double cropping and rotations.
• Nutrition in pearl millet per 100 gram
Protein–‐—-‐——————–11.6 gm
Carbohydrate——————-67.5 gm
Dietary fibres ——————–11.49gm
Fat content————————5.43 gm
Energy———————————1456 kJ
Iron–‐———-‐———————-8 mg
Carotene————————–13 microgram

Pearl millet has high levels of vitamins B, and dietary minerals potassium, phosphorus, magnesium, iron, zinc copper and manganese.

•Health benefits of pearl millet:
1 Good for diabetic diet – Pearl millets contain carbohydrates that are digested slowly and maintain a stable glucose level for a long period. This makes them a healthy food option for diabetics.

2.Beneficial for heart health – Rich in dietary fibres and cholesterol-lowering properties of these grains are good for heart patients.

3. Very good for people who suffer from frequent acidity and stomach ulcers.
4. Major source of protein for vegetarian people. People who do not consume meat and fish they can compensate their lack of protein by consuming pearl millet.

5. Good for bone strengthening as they contain large amount phosphorous which helps to make bone stronger.

6. Helps to get relieve from constipation.
As pearl millet contain good amount of fibre which helps to cure problems like constipation.

7. Nutritious baby food – Pearl millets are easily digested and well tolerated by little ones which make them a mandatory ingredient for baby food preparations during the weaning period and even later on.

8. Helps in lowering cholesterol level. Pearl millets contain an adequate amount of good fat which is the desired quality of food for high cholesterol patients.
9. Pearl millet is majorly known for weight control and to treat obesity.
10. Pearl millets are also good source of antioxidants which helps in anti-ageing , treat Alzheimer disease and Parkinson disease

▪︎How can we consume pearl millet
You can use it as flour to make flatbreads or dosa, grains to make porridge, processed grains as poha or upma for breakfast, and ready to eat snacks like millet and multigrain cookies. The enormous health benefits of bajra make it a perfect superfood, optimum for regular consumption by all.

You can combine your favorite millet recipe with protein-rich dishes containing lentils, cottage cheese, soya chunks, and some fresh fruits, and a vegetable smoothie or salsa to make a perfect platter of the recommended balanced diet.

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