Millet: A High-Iron Alternative for Better Nutrition
The popularity of millet as a nutritious and versatile grain continues to grow. Among the various types of millet, certain varieties stand out for their high iron content, making them an excellent choice for those seeking to enhance their dietary intake. This article explores the iron content of different millet types and their potential health benefits, particularly focusing on finger millet (ragi) and pearl millet.
Types of Millet with High Iron Content
Among the millet varieties, finger millet (ragi) retains the highest iron content, ranging from approximately 3-4 mg of iron per 100 grams, depending on the variety and processing method. This is compared to other millets such as bajra (6.42 mg), sanwa millet (5 mg), and jowar (3.95 mg).
Pearl Millet leads the pack when it comes to iron content, with approximately 6.42 mg per 100 grams. An impressive variety of Pearl Millet, Dhanashakti, has been found to contain up to 71 mg/kg of iron. Similarly, the ICRISAT-developed variety ICMH120 (Shakti1201) has been reported to have an iron content of 75 mg/kg, alongside a zinc content of 40 mg/kg. Shakti1201 outperforms Dhanashakti in terms of yield, demonstrating a 30% higher performance.
The Nutritional Benefits of Millets
Millet varieties offer a range of health benefits, largely due to their high nutritional density. They are not just rich in iron but also provide a multitude of other essential nutrients, including protein, fiber, and minerals. Swapping 100 grams of rice for finger millet (ragi) can significantly boost your daily iron intake by 50% and calcium by 350 mg. Further, the iron content in millets used in in-vitro studies has been found to range from 17.27 ± 13.38 mg/100 g, indicating a significant increase in bioavailable iron with higher iron content in millets.
Health Benefits of Ragi
Ragi is not only an excellent source of iron but also a powerhouse of nutrients that can significantly contribute to overall health. Studies show that the health benefits of ragi far surpass those of wheat. Being gluten-free, it is heart-friendly, aids in digestive health, and is an excellent option for weight loss. Research indicates that ragi and other millet varieties are a better choice for individuals with diabetes, as they are richer in fiber, minerals, and amino acids than white rice. Additionally, emerging research suggests that ragi may help improve blood sugar and cholesterol levels.
The myriad benefits of ragi extend far beyond these health gains. It is a natural weight loss agent, helps prevent premature aging, is good for your hair, provides a rich source of calcium, increases milk production, and promotes relaxation. Moreover, ragi may play a role in preventing colon cancer, further cementing its status as a superfood.
In conclusion, millet, particularly finger millet (ragi) and pearl millet, are not just tasty but also highly nutritional alternatives that can significantly enhance your diet. Their high iron content, combined with other essential nutrients, makes them an ideal choice for promoting overall health and well-being.