Pearl millets (bajra) good for heart
Pearl millets (bajra in Hindi) is the most widely grown millet. It survives in soils with high salinity, low soil fertility and even drought.
Nutritive value of bajra:
- Is high in protein as compared to other cereals
- Contains all essential amino acids; is particularly high in amino acids lysine, methionine, and cysteine
- Rich in folate, potassium, magnesium, copper, zinc and vitamin E and B-complex
- Also rich in calcium and iron
- Good for cardiovascular health
- Reduces acidity problems
- Is consumed as chappatis, bhakris (in Indian states like Gujrat, Maharashtra) porridges, boiled or steamed food
- It can be mixed with other flours to be eaten in the form of a fiber rich multigrain chappatis
Bajra is often referred to as the poor man’s staple food. While it is one of the oldest grains cultivated by man, urban people have forgotten this grain and its multiple health benefits that are listed as below:
- Good source of energy: Bajra is mainly made of starch, a high-energy food. Since it takes longer time to break-down starch, bajra is a long-acting source of energy that keeps you full for a longer time. It is also an excellent source of essential amino acids that make up protein molecules. According to nutritional experts, the amino acids present in bajra are readily available and comparatively easily digestible than wheat grains.
- Promotes heart health: Bajra contains niacin, a vitamin that plays a crucial role in lowering cholesterol levels, thereby preventing heart disease. It is also a fairly good source of magnesium and potassium, minerals that play a role in regulating blood pressure. A phytonutrient called lignin, found abundantly in bajra, is thought to be associated with a lowered risk of cardiac arrest.
- Helps digestion: Bajra is rich in insoluble fibre that helps digestion and stool formation. Fibre reduces the transit time of feces through the colon and prevents constipation. It also reduces secretion of bile acids and is linked to a lowered risk of gallstone formation.
- Helps prevent cancer: Several studies have suggested that bajra has cancer-protecting properties. A study showed that regular intake of bajra protects pre-menopausal women from developing breast cancer, attributed to the presence of lignin in the grains.
- Possess anti-diabetic effect: Not only does bajra lower the risk of development of diabetes in healthy individuals but also increases insulin sensitivity, making it a suitable cereal option for those who are diabetic.
