Nutritional Aspects and Benefits of Bajra (Pearl Millet)

What is Bajra?

Bajra, also known as Pearl Millet, is a summer grain widely farmed in Rajasthan, India, and a few parts of Africa.

Pennisetum glaucum or the pearl millet has enormous health benefits. In the Western state of India like Rajasthan, Gujarat it is one of the most common millet to be consumed at a high amount.

In fact, due to its high endurance to severe conditions, it is mostly grown in Rajasthan. Bajra flour is the most common form of consumption. In many places, it is consumed as a staple crop, and sometimes it is also mixed with regular wheat flour to increase the nutritional content.

Due to its gluten-free qualities, as well as the inclusion of many enzymes, minerals, and other benefits, this nearly a century millet has garnered enormous appeal in recent years.

Nutritional Value

CONSTITUENTS VALUES PER 100GM
Proteins 22gm
Energy 756kcal
Carbohydrates 146
Dietary fiber 17gm
Total fat 8.4gm
Omega 3 fatty acids 236mg
Vitamins E 100mcg
Vitamin K 1.8mcg
Thiamine
842mcg
Riboflavin
580mcg
Niacin
9.4mg
Vitamin B6
768mcg
Foliate
170mcg
Calcium
16mg
Iron
6mg
Magnesium
228mg
Phosphorus
570mg
Potassium
390mg
Sodium
10mg
Zinc
3.4mg
Copper
1.5mg
Manganese
3.3mg
Omega 6 fatty acids
4gm

Benefits of Consuming Bajra

1. Cardiac-friendly Millet: Bajra, like all other grains, is high in Omega-3 fats, magnesium, potassium, fiber, and plant lignans, all of which are beneficial to the cardiac.

Omega-3 oils aid in the reduction of hypertension and cholesterol, as well as the regulation of heart function and arterial wellness.

Magnesium releases endorphins, which helps to prevent heart attacks and strokes.

Because potassium is a good antihypertensive, it helps to lower blood pressure. Because metabolism is sluggish during the monsoon season, sticking to high-fiber meals like this is beneficial.

It’s high in insoluble fiber, which adds weight to the feces and prevents constipation, and fights infection which is a common concern during this time of year.

2. Positive Effect in Decreasing Diabetes:– Knowing how to control and manage diabetes is the only way to live a healthy and happy life if you have it.

Bajra is high in magnesium, which helps to regulate our body’s glucose transmitters and reduces glucose intolerance.

Whether you are pre-diabetic or if anyone suffer diabetes in your family, you should eat this at least three times a week to provide your body with the advantages of slowly digesting starch that can control hyperglycemia and minimize the risk of this behavioral ailment.

3. Wonderful Detoxing Agent:- Bajra includes antioxidants such as phytic acid, polyphenols, and acetaldehyde, which assist to prevent wrinkling and degenerative disorders such as heart attacks, hypertension, and malignancy.

It also includes catechins like quercetin, which aid in the correct functioning of the kidneys and liver by removing waste from the body.

4. Aids Gastrointestinal Disorders:- Millets are gluten-free, hence they have a lot of promise in appetizers. They can efficiently support gluten-free foodstuffs and are safe for celiac disease sufferers.

Millets also protect you from lactose intolerance, celiac ailments, and immune-mediated enteropathic conditions produced by gluten intake in susceptible people.

5. Great Natural Medicinal Option to Relieve Constipation:- It is high in resistant starch, which helps with digestion and bowel control.

Water does not dissolve this sort of fiber. As a result, it passes through the stomach untreated, allowing other foods to go through the gastrointestinal tract more quickly and be expelled from the body. It provides enormous health benefits to our gut micro-flora and acts as prebiotic.

6. Positive Effect in Decreasing Diabetes: – Knowing how to control and manage diabetes is the only way to live a healthy and happy life if you have it.

It is high in magnesium, which helps to regulate our body’s glucose transmitters and reduces glucose intolerance.

Whether you are pre-diabetic or if diabetes runs in your family, you should ingest bajra at least three times a week to provide your body with the advantages of slowly digesting starch that can control hyperglycaemia and minimize the risk of this behavioural ailment.

7. Regulate Anemia:- Bajra is rich in iron therefore it shows positive results in anemic patients.

A young woman who’s anemic should consume bajra 2 times/week & a healthy individual should consume at least once a week to avoid anemia or hemoglobin-related health ailments.

8. Defend against Malignancy:- Because it is high in phytonutrients, researchers believe that foods high in fiber assist to prevent breast cancer and metastases.

There is conclusive proof that women who consume at least 30 grams of bajra per day can reduce their risk of breast cancer by something like 50%.

9. Wonderful detoxing agent: – Bajra includes antioxidants such as phytic acid, polyphenols, and acetaldehyde, which assist to prevent wrinkling and degenerative disorders such as heart attacks, hypertension, and malignancy.

It also includes catechins like quercetin, which aid in the correct functioning of the kidneys and liver by removing waste from the body.

10. Pacify Asthma- Bajra is particularly good for those with persistent bronchitis since it contains anti-inflammatory Omega-3 oils.

Though asthma is now prevalent, it is extremely harmful because it obstructs your airflow and can be devastating if not treated promptly.

As a result, anything that helps to avoid asthma should be included in your meals.

11. Inhibits Gallstones in the Gallbladder:- Bajra is dense in insoluble fiber, which helps our bodies secrete less bile.

12. Boost-up Weight Loss:- Bajra is high in complex carbohydrates and is absorbed slowly by the system. This results in a prolonged sense of calm and a continuous flow of energy. This, in turn, aids weight loss by reducing binge eating between-meal options.

PCOS is a widespread condition that affects women of all ages, from adolescence to menopausal people. This hormonal imbalance can disrupt not just your fitness but also your emotions, cause severe exhaustion, and result in undesirable hair growth.

Aside from medication, decreasing weight and adhering to a rigorous diet plan will help you overcome this disease.

How to Use Bajra?

Bajra

1. Bajra is primarily used in the kitchen. It’s also utilized in the production of gluten-free beer.

2. Bajra can be considered a good pregnancy food option.

3. Bajra flour can be used for relieving digestive ailments.

How to Cook Bajra

1.Bajra is a versatile ingredient that may be included in a variety of meals to substitute rice, quinoa, oats, and other grain products. To bring out a deep, nutty taste in the grain, roast the dry millet for a few minutes pouring the fluid.

2. Bajra flour, on the other hand, isn’t just for flatbreads.

3. Bajra can also be eaten as a puffed millet snack, comparable to popcorn.

4. You can make roti/chapati out of bajra flour and serve it with mint sauce.

5. Bajra flour can be mixed with regular wheat flour to provide enrichment – knead the flour with chopped onions, green chilies, ajwain, and salt to taste then cook it on a hot pan as mixed paranthas.

6. Bajra pancake.

7. Bajra grain flour can be used in multigrain dosa batter.

8. Bajra jaggery barfi.

9. Bajra mixed veg khichdi.

10. Roasted pearl millet as snacks.

11. Boiled pearl millet +quinoa as a salad.

Side Effects of Bajra

  • “No” to thyroid patients:-Individuals suffering from thyroid(hyper-hypo) can not consume pearl millet. As pearl millets suppress the normal functioning of the thyroid gland. Few varieties of pearl millet have phyto-oestrogens in it which inhibit the metabolic process in thyroid patients.
  • Uncooked or semi-cooked bajra can be hazardous-If not cooked properly, the sulfates in Bajra gets accumulated and cause kidney stones, and the phytic acid hinders the assimilation of food to the intestinal .(mal-absorption of nutrients which we get from food).
  • Disturbs the bioavailability of nutrients in gluten free eaters-Although pearl millet is gluten free and it can be easily consumed by gluten free eaters but due to the presence of some natural antioxidants in bajra it inhibits the bioavailability (auto-absorption by the body) of other vitamins and minerals. (when a person suffering from celiac disease he/she can easily consume pearl millet but sometimes it happens that absence of gluten can cause hindrance in the absorption of other vitamins and minerals, as gluten helps in absorption of B vitamin and magnesium).

Conclusion

Bajra, like other millets, is a high-nutrient source of amino acids, carbohydrates, nutrients, minerals, and plant compounds.

Calorie restriction, enhanced insulin sensitivity, and a larger intake of minerals that support healthy hair, nails, and skin are just a few of the therapeutic benefits linked with consuming bajra daily.

In the winter, eat it to enhance your lung power because its anti-inflammatory characteristics can help you breathe easier.

You should sprout bajra flour to acquire greater beneficial effects from it. When you sprout it, you enhance the digestion of the micronutrients.

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