Millets are low-maintenance grains hosting beneficial nutrients. Millets figure prominently in geriatric nutrition for the glazing benefits it holds. Consuming a well-balanced meal is an essential fuel for the aging voyage. A plethora of nutrients like protein, fiber, vitamin E, niacin, thiamin, riboflavin, calcium, iron, zinc, copper, magnesium, potassium, phosphorus, manganese, and many more are carved in millets.
Leading
Producer & Consumer of Millet: India
Asia and Africa majorly contribute to
about 98% of the global millet production. India is the leading producer of
millets followed by Nigeria with eight varieties commonly cultivated- pearl
millet, finger millet, sorghum, foxtail millet, kodo millet, proso millet,
barnyard millet, and little millet. The distribution of millet cultivation as a
major or a minor crop depends on the region’s habitat and weather. India being
a diverse country displays its diversity in millets as well. With different types of millets available, each type holds several
names in different languages. For instance, finger millet is called mandua in
Hindi, ragi in Kannada, kelvaragu in Tamil, ragulu in Telugu, moothari in
Malayalam, and mandhuka in Punjabi. Until the Green Revolution, it is believed
that in southern and central India millets were the daily grains consumed. With
the boost of rice and wheat, millets became the second string.
Popular Types of Millets
The millets are classified as major,
minor, and pseudo-millets. The space below sheds light on the types of millets and their benefits.
Jowar millet
Jowar millet or sorghum contains prolamin
as the major protein, which is significantly less digestible and can be
beneficial for certain disease groups. The digestibility can be improved by
combining different millets along with sorghum and with extrusion cooking. It
is an important source of B vitamins (except for vitamin B12). Vitamin A is
present as beta-carotene, lutein, and zeaxanthin in rich amounts in jowar.
Minerals such as magnesium, iron, copper, zinc, and potassium are present in
adequate amounts. It is a treasury of polyphenols, flavonoids (anthocyanins,
flavanones), and phenolic acids (hydroxyl benzoic acids and hydroxycinnamic
acids). The health benefits of jowar are observed in diabetes, obesity, celiac
disease, heart disease, and cancer.
Pearl
millet
Pearl millet or bajra contains all the essential amino acids but unfortunately, most of them are lost in cooking due to their heat instability. Hence, it is best to consume bajra using minimal cooking methods. It contains phosphorus and magnesium in abundance making it beneficial for bone health, migraine, and asthma. Being a great source of fiber, it slows down digestion, prevents blood glucose spikes, and reduces cholesterol levels. Since all millets are gluten-free, bajra can be safely administered to people with celiac disease.
Finger
millet
Finger millet or ragi is a staple millet in a few states of India. The presence of insoluble and soluble fiber in ragi makes it useful in increasing fecal bulk, reducing cholesterol levels, cancer prevention, and preventing glucose spikes. The antioxidant capacity of finger millet is the highest. Ragi contains great amounts of calcium (344 mg/100g), potassium (408 mg/100g) and carotenoids. Its antioxidant properties are beneficial in diabetes, aging, and metabolic disorders.
Foxtail
millet
One of the world’s oldest cultivated crops is foxtail millet. This minor millet contains double the amounts of protein when compared to rice. It is rich in iron, calcium, and copper. It is known to be beneficial in digestive disorders and pregnancy. The anti-nutrients like tannins and phytic acids present in foxtail millet can be reduced to negligible levels with suitable processing techniques. Foxtail millet is also beneficial in lowering insulin resistance, LDL-cholesterol levels, and oxidative damage.
Barnyard
millet
Barnyard millet is a great source of several nutrients such as dietary fiber, protein, calcium, iron, zinc, magnesium, and vitamins. Polyphenols and carotenoids are found in abundance in this millet. The glycosides, tannins, alkaloids, steroids, phenols, and flavonoids in the millet exhibit antioxidant, anti-carcinogenic, anti-inflammatory, anti-microbial, and wound-healing properties.
Little
millet
The little millet in contrast to its name has large amounts of nutrients like B vitamins, iron, calcium, zinc, and potassium. It is low in glycemic index, gluten-free, and high in fiber. Its antioxidant properties help fight against free radicals and turn down the risk of chronic diseases and tissue damage.
Kodo
millet
Kodo millets are rich in B vitamins like niacin, folic acid, and pyridoxin. It contains minerals such as iron, calcium, zinc, magnesium, and potassium that impart various health benefits. It also has good amounts of lecithin which helps in strengthening the nervous system.
Proso
millet
With the exception of the absence of gluten, proso millet and wheat have identical protein levels. It contains essential amino acids (leucine, isoleucine, and methionine), copper, magnesium, vitamin B6, folic acid, and dietary fibre in good amounts. It is found to be therapeutic in type 2 diabetes.
Millets
On Your Plate
It
is essential that millets are tossed into the menu of seniors with
modifications in texture and seasoning based on their preferences. Below are
recipes that can be included in the diet planning of seniors.
-
Traditional breakfast
items like idli, dosa, and adai can be made by replacing rice with millets.
-
Muddles or millet balls
are easy recipes requiring fewer ingredients and are time-saving. Different
millets can be mixed or a single variety can be used to make them. Both sweet
and spiced flavours of balls can be prepared based on preferences.
-
Barnyard millet becomes
sticky with cooking hence porridges serve as the best option for seniors as it
is easy to consume and digest.
-
Traditional upma,
pulao, and khichidi can be made using millets. The consistency of the recipe
can be adjusted based on the seniors’ preferences.
-
Upma can be made for
the main course. They are easy to chew for seniors and with the addition of
vegetables, it turns out even more healthy.
-
Khichidi is
power-packed with pulses, vegetables and an easy-to-make one-pot dish. Barnyard
millet, foxtail millet, bajra, and little millet are commonly used in making
khichidi.
-
Little millet can be
used to replace rice. Rice varieties like curd, tomato, and mint rice can be
made by replacing rice with little millet.
- Desserts like payasam and kheer can also be made using millets.
The
Final Seasoning
Millets are small grains that are power
suppliers of several nutrients. The different types of millets, their health
benefits and ways of incorporating them into the diet of the elderly have been
discussed in this blog. Along with diet, seniors’ health is supported by
different pillars like physical activity, sleep, medical care, and sound mental
health. Athulya Home Healthcare services are
focused on providing all types of medical support to seniors including home nursing, doctor visits,
physiotherapy, and counseling. To explore more details, check out Athulya Senior Care.
Comments
Post a Comment