Millet Marvels: 5 Ancient Supergrains to Stay Warm This Winter

Millets, ancient grains cultivated for millennia, are highly adaptable crops that thrive in diverse conditions, from dry zones to rain-fed areas with marginal soil fertility and moisture.
Packed with fiber, protein, vitamins, and minerals, millets offer a nutritional profile that rivals many modern superfoods. They can boost energy levels, aid digestion, and strengthen the immune system.
For your winter nutrition, millets make a warm, comforting, and immunity-boosting diet.

Their prolonged shelf life under ordinary conditions has made them a valuable "famine reserve" for India, especially given the unpredictable nature of the country's monsoon.
Millet cultivation has declined due to shifting consumption patterns, increased focus on wheat and rice, to feed an ever-growing population,
This decline has led to a decrease in nutrient intake, particularly among women and children, contributing to a third of the global burden of nutrition.

Millets are crucial for regional and household food security in India.

By recognizing their nutritional value and promoting their cultivation, we can address malnutrition, improve public health, and ensure a more sustainable food system.
In this article, we’ll explore the world of millets to keep your body warm and nourished this winter.
These versatile grains can be enjoyed in various forms, from porridge and roti to khichdi and salads.

Millet #1: Ragi (Finger Millet)

Ragi, or finger millet, is a nutritious grain that has been a staple in Indian diets for centuries.
Finger millets are a rich source of phosphorus, potassium, and iron and contain 5-30 times more calcium than other cereals. They are adaptable crops suitable for Indian climatic conditions.
Ragi can be incorporated into numerous Indian meals like Cheela, Dosa, porridge and provides a superior alternative to oats. It is known as Ragi in Kannada, Ragulu in Telugu, Kelvaragu in Tamil, Koovarugu in Malayalam, and Mundua in Hindi.
About 60% of Ragi is produced in the Indian state of Karnataka which is 34% of the total global production.

Nutrition Profile -

• This ancient grain is a rich source of calcium, with one cup serving providing about 30% of the daily recommended intake.
• High-oxidant activity and sulfur-rich amino acids reduce blood glucose levels.
• Promotes bone health and works on injured muscle repair.

Millet #2: Jowar (Sorghum) -

Sorghum, a traditional staple food in dryland regions worldwide, is often overlooked despite its impressive nutritional profile.
This warm-season crop, tolerant of drought and resistant to pests and diseases, offers a versatile and nutritious grain option.
Sorghum is a nutrient-rich grain, that provides essential vitamins, minerals, and fiber. It is a good source of protein, iron, and magnesium, making it a valuable addition to any diet.
Whether you're looking for a gluten-free alternative to wheat or simply seeking to diversify your grain intake, sorghum is a worthy consideration.

Nutrition Profile:

• Sorghum contains vitamin B, which plays an essential role in metabolism and the development of nerve cells.
• A rich source of magnesium and antioxidants such as flavonoids, tannins, and phenolic acids.
• Half a cup of sorghum provides 25% of the recommended daily fiber needed.

Millet #3: Bajra (Pearl Millet) -

Bajra is the sixth major cereal in terms of area and production with the highest drought tolerance of all the ancient millets in India.
A gluten-free grain that ensures food security in the northern and western regions of India, it has been used to make roti khichdi, and porridge for centuries.
Bajra, also known as pearl millet, is the most widely cultivated cereal after rice and wheat in India. Pearl millet is the most widely cultivated cereal in India after rice and wheat.
A Harvard Study showed that women who consumed two to three servings of whole grains daily had a 30% lower risk of heart attack or death from heart disease compared to those who consumed less than one serving per week.

Nutrition Profile -

• Bajra or Pearl millets are harder for your body to break down and this property doesn’t spike your blood sugar levels.
• Regular consumption of whole grains like bajra may reduce the risk of cardiovascular diseases and lower your total cholesterol with low-density lipoprotein (LDL) or bad cholesterol and triglycerides.
• A low-calorie grain to aid your weight-loss journey.
  

Millet #4: Foxtail Millet -

Foxtail millet is one of the oldest cultivated millets, dating back thousands of years. It is the third most widely grown millet for food, particularly in the semi-arid tropics of Asia.
Decades ago, foxtail millet was a staple food in many regions. It offers a significant nutritional advantage over rice, with double the protein content.
Not only is foxtail millet beneficial for human health, but it is also a sustainable crop. It requires fewer water, fertilizer, and pesticides compared to other grains, making it a more environmentally friendly choice.
Additionally, foxtail millet helps prevent soil erosion and improves soil fertility. For those seeking both health and sustainability, foxtail millet is an excellent option.

Nutrition Profile -

• Foxtail millets contain Vitamin B12, which are super important nerves that help your brain cells communicate within the nervous system.
  
• These millets are packed with calcium and phosphorus that promote bone and tooth power.
• One of the most easily digestible and non-allergic grans which feed you with abundant copper and iron.
  

Millet #5: Kodo Millet -

Kodo millet, a staple in Northern India for millennia, has a rich history dating back nearly 3000 years.
Originating in the Himalayas, this resilient grain is renowned for its hardiness and drought resistance, thriving in challenging conditions like stony or gravelly soils.
Beyond these, Kodo millet acts as a blood purifier, supports kidney function, boosts the immune system, and strengthens the heart muscle.

Nutrition Profile -

• Acts as a blood purifier, supports kidney function, boosts immunity, and strengthens heart muscle.
• Contains essential vitamins like niacin, pyridoxine, and folic acid, along with minerals and lecithin for nervous system health
• Low potassium, high fiber, and reduced uric acid formation make it beneficial for kidney disorders.

Summing Up:

As we've explored the world of millet marvels, it's clear that these ancient grains offer a nutritious and versatile way to stay warm and healthy during the winter months.
From ragi and jowar to bajra and foxtail millet, each variety brings its unique blend of nutrients and benefits.
So, why not give millet a try? Experiment with different recipes, discover your favorite varieties and enjoy the many benefits that these ancient grains have to offer.