Gardening

Cereals: nutritional properties of Millet or Millet

The millet or millet is a cereal  gluten , making it easily digestible. Let’s see more details about its nutritional properties.

Regarding the nutritional aspect , it is a food with a significant contribution of carbohydrates, fiber, magnesium, vitamin B, vitamin B9, phosphorus, vitamin B6, vitamin B2, polyunsaturated fatty acids, iron, zinc and vitamin B3. The rest of the nutrients present in this food, ordered by relevance of their presence, are: proteins, potassium, fat, vitamin E, iodine, monounsaturated fatty acids, selenium, saturated fatty acids, water, calcium and sodium.

Due to its carbohydrate content , millet is an ideal food for energy intake, since it is estimated that 55-60% of the daily energy we need must come from carbohydrates, either from the intake of foods rich in starch, or by the reversals of glycogen present in our body. In addition, the main energy that the brain needs to function is glucose, which we find in foods rich in carbohydrates. Thanks to the hydrophilic character of carbohydrates, this food is also a source of quick energy production, as it is easily attacked by hydrolytic enzymes.

Millet, due to its fiber content , helps the body to have favorable conditions for the elimination of certain harmful substances such as cholesterol or certain bile salts, and helps reduce glucose and fatty acids in the blood. For this reason, foods rich in fiber are essential in a diet that is excessively rich in carbohydrates, proteins or fats. In addition, they collaborate in the elimination of carcinogens.

As it is a food rich in magnesium, it helps to improve both muscle and neuronal tone, favoring the transmission of nerve impulses, and the contraction and relaxation of muscles. The presence of magnesium also makes millet effective in strengthening the bone system and teeth, and very convenient for the cardiovascular system,helping to keep the heart rate and blood pressure stable, protecting the walls of the blood vessels and acting as a vasodilator, thus preventing the formation of clots. In addition, with magnesium, the production of white blood cells is increased for the benefit of the immune system. It is estimated that around 60% of the magnesium we assimilate sits in bones and teeth, 28% in organs and muscles, and the remaining 2% in body fluids.

Millet is a food with a significant contribution of vitamin B1 , so it will participate in energy production collaborating in the metabolism of carbohydrates. Vitamin B1 -or thiamine- also plays an essential role in the absorption of glucose by the brain and nervous system, so a deficiency of this nutrient can lead to fatigue, poor mental activity, lack of coordination, depression, etc. Other functions such as the growth and maintenance of the skin or the sense of sight, largely depend on the levels of this vitamin in the body.

Thanks to the content of vitamin B9 , millet contributes to the formation of blood cells and red blood cells, helping to prevent anemia and keep the skin healthy. In addition to being essential for the correct cell division and growth -fundamental during pregnancy and childhood-, vitamin B9 -or folic acid- intervenes in the metabolism of proteins, DNA and RNA, reducing the risk of the appearance of deficiencies in the tube. neural system of the fetus (structure that will give rise to the central nervous system). This vitamin also reduces the possibility of cardiovascular disease, prevents some types of cancer such as leukemia, stimulates the formation of digestive acids and helps improve appetite.

The presence in our diet of foods with high energy value such as millet will favor the maintenance of vital functions and body temperature of our body, as well as the development of physical activity, while providing energy to combat possible diseases or problems that the organism may present. The excess of calories is only recommended in special circumstances such as times of growth and cell renewal, and in people who perform intense physical activity or suffer from stressful situations such as illness or recovery after surgery.

Due to the contribution of phosphorus , millet contributes to the improvement of certain functions of our organs such as the formation and development of bones and teeth, the secretion of breast milk, cell division and metabolism or the formation of muscle tissues . The presence of phosphorus (in the form of phospholipids) in the cell membranes of the brain is essential, favoring communication between its cells, thus improving intellectual performance and memory.

Because it is a food with an important contribution of vitamin B6 , millet favors the formation of red blood cells, blood cells and hormones, intervenes in the synthesis of carbohydrates, proteins and fats, and collaborates in the maintenance of the nervous and immune systems in perfect condition, indirectly participating in the production of antibodies. Vitamin B6 -or pyridoxine- also reduces estrogen levels, thus relieving pre-menstruation symptoms as well as stabilizing blood sugar levels during pregnancy. It also prevents the formation of calcium oxalate stones or stones in the kidney.

Millet is a natural source of vitamin B2 -or riboflavin-, which favors the intercellular oxygenating activity, improving the state of the cells of the nervous system and collaborating in the regeneration of tissues such as skin, hair, nails and mucous membranes, and in the special in the integrity of the cornea, thus contributing to improve visual health. This vitamin is also involved in the transformation of food into energy, and complements vitamin E in its antioxidant activity, and vitamins B3 and B6 in the production of red blood cells, helping to keep the immune system in good condition.

The content of fatty acids make millet a source of energy that will help regulate body temperature, wrap and protect vital organs such as the heart and kidneys, and transport fat-soluble vitamins (A, D, E, K) thus facilitating its absorption. Fat is essential for the formation of certain hormones and supplies essential fatty acids that the body cannot synthesize and that must necessarily be obtained from the daily diet. Despite this, it is convenient to control the intake of foods rich in fat since the body stores what it does not need, which causes unwanted weight increases and increases in cholesterol and triglyceride levels in the blood.

Because it is a food rich in iron (necessary for the synthesis of hemoglobin), millet collaborates in the renewal of blood cells , enabling the transport of oxygen from the lungs to different organs, such as muscles, liver, heart or the brain, iron being essential in certain functions of the latter, such as the ability to learn. Iron also increases resistance to diseases by strengthening defenses against microorganisms, prevents states of fatigue or anemia, and without it, the central nervous system, the control of body temperature or the thyroid gland could not function, being also healthy for the skin, hair and nails. This food is very beneficial for the body in situations of iron deficiency, whether as a result of inappropriate eating habits, during menstruation or pregnancy, or after accidents or medical operations where blood has been lost.

Millet, thanks to its Zinc content , is very beneficial in the bone formation process, as well as in the development of the reproductive organs, favoring the functioning of the prostate gland . Zinc, in addition to being a powerful natural antioxidant , favors the absorption of vitamin A and the synthesis of proteins such as collagen, contributes to proper growth during pregnancy, childhood and adolescence, and helps maintain the senses of sight, The taste and smell. In addition to bones, it is present in different tissues of our body such as muscles, testicles, hair, nails and ocular coatings.

Due to its contribution of vitamin B3 -or niacin-, millet intervenes in the process of transforming energy from carbohydrates, proteins and fats, and helps to relax the blood vessels, giving them elasticity, stabilizing glucose and acid levels. fat in the blood, and to reduce cholesterol secreted by the liver. Along with other B-complex vitamins, niacin helps maintain healthy skin and digestive mucosa, as well as contributing to the good state of the nervous system.

Health good food
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