The millet is a grain ancestor that can bring many benefits to health due to its richness in fiber, vitamins and minerals. Curious? Learn more here.
The millet, also called maize-millet, is a grain ancestor of the family of maize, originally from the African and Asian continents, having been of the first cereals to be cultivated, there are 6000 years ago.
Is a cereal free of gluten and that has as main benefits the high content of fiber, vitamin B1 (thiamine), folic acid, phosphorus and magnesium. It is still a source of iron, zinc and vitamins B6 and B2.
The culinary level, it is a very versatile food, pleasant flavour and a neutral, which can be used in soups, salads, as an accompaniment to several dishes (ex. in place of rice / pasta / potato), mixed with vegetables and in the cooking of the popes, entries and desserts.
NUTRITIONAL COMPOSITION OF THE MILLET
The millet is a food mostly includes carbohydrates. 100 g of millet provide some:
- Energy: 378 kcal
- Fat: 4,2 g
- Carbohydrates: 73 g (although 0g of sugar)
- Protein: 11 g protein
- Fiber: 8.5 g
With respect to micronutrients, it is a good rich source of B complex vitamins, in particular vitamin B1 and folic acid, plus minerals such as magnesium, iron and zinc.
BENEFITS OF THE CONSUMPTION OF MILLET
- PREVENTS CARDIOVASCULAR DISEASES
As it is rich in phosphorus and magnesium, prevents the accumulation of cholesterol LDL (bad cholesterol) in the blood vessels, which is the main responsible for cardiovascular diseases. Also helps to control the blood pressure.
However, you may want to reinforce that this benefit does not exclude the adoption of a balanced diet and practice of regular physical exercise.
2. PROMOTES THE FUNCTIONING OF THE TRANSIT OF INTESTINAL
One of the great advantages of this food is the fact that it is fairly rich in fiber, which promotes good functioning of intestinal transit and for a better control of blood glucose, and it is, therefore, a food also suitable for diabetics.
3. HELP PREVENT CANCER
Although there is still no clear evidence on this subject, for women, in the case of breast cancer, this food is highly recommended, since such as linseed, contains generous amounts of ligninas, important compounds to control the production and impact of female hormones, in particular at the stage of menopause or pre-menstruation.
4. STRENGTHENS BONES
The millet is a food very rich in phosphorus, which acts actively in the construction of bones and teeth, and magnesium which helps to absorb calcium, an essential component for having a bony skeleton stronger.
5. HELPS CONTROL WEIGHT
The millet in addition to fiber, which helps in the control of appetite and good functioning of transit intestinal (two important factors in weight loss), it is still rich in tryptophan, an amino acid that also helps in reducing the appetite.
Therefore, this food is able to induce a feeling of satiety very long, contrary to the attacks of the attacks of hunger, which often tend to arise.
In addition, millet also helps to gain muscle mass, since it has a good amount of protein and the amino acidlysine, which are essential for the reconstruction and gain muscle tissue. As the muscle tissue is metabolically more active, it becomes easier to the weight loss.
6. IMPROVES THE HEALTH OF SKIN AND HAIR
The millet still has keratin in their composition, which prevents the hair loss, since it strengthens the hair strands. In men it can help prevent baldness.
In addition, it contains antioxidants, such as allium, able to slow the aging of the skin and even accelerate the process of healing, as well as vitamin C and E, important for the firmness and health of this tissue.
7. STRENGTHENS THE IMMUNE SYSTEM AND PREVENTS ANAEMIA
By its richness in iron, this food helps strengthen the immune system and to prevent situations of anemiadeficit of this mineral.
THE SUGGESTION OF COOKING THE MILLET
To be able to prepare the millet in the best way, here is the step-by-step process of preparing this grain:
- Wash the millet and drain;
- Heat in a pan with double the water and a pinch of salt;
- Let it cook for 20 to 30 minutes;
- After baking, let stand for 10 minutes. You can opt for golden brown in the frying pan.