Exploring the Nutritional Value of Pearl Millet (Bajra)
After being ignored for decades, pearl millet, also known as bajra, is now famous worldwide. It is well-known for its excellent nutritional qualities and for preventing chronic illness. As this new trend gains traction, bajra, full of iron, protein, fiber, vitamins, magnesium, and all the other great nutrients previously disregarded, can quickly enter our kitchens and, subsequently, our bodies.
The Indian name for pearl millet is bajra. It is among the earliest cereals to be farmed. Pearl millet is accessible worldwide and consumed in large quantities in rural India. It offers several health advantages and is a rich source of nutrients.
Pearl millet is abundant in essential amino acids and fiber. Bajra is nutrient-dense and resistant to heat, drought, and some types of contamination that other grains may experience. Although it has long been utilized as animal feed and a cover crop, its high nutrient content, and low cost make it an excellent human food source. It is highly beneficial in places where there is food insecurity.
Nutritional Value Present in Bajra
Bajra has various key nutrients. In each cup of cooked grain, what you get is:
- 31% of copper
- 25% of phosphorus
- 20% of manganese
- 18% of magnesium
All this is its daily value (DV).
In addition, each cup of Bajra contains proteins, carbs, fat, fiber, folate, iron, and vitamins B1 and B2.
What are the Top Benefits of Bajra To Your Health
The American Diabetes Association (ADA) claims that pearl millet, commonly known as bajra, helps prevent diabetes by releasing less glucose into the blood over a more extended period of time than rice. It also aids with weight control, which is ideal for people with diabetes. In addition, it lowers the body’s triglyceride levels, which improves insulin sensitivity. Numerous studies have demonstrated the benefits of pearl millet, commonly known as bajra, for bone formation, repair, and cancer prevention.
Lowers Chances of Having Type 2 Diabetes
Men who consumed the most whole grains had a 34% lower risk of type 2 diabetes, according to a survey of 55,465 individuals aged 50 to 65. The risk was reduced by 22% for women who consumed the most whole grains. Your body finds it more difficult to digest the fiber in whole grains like bajra. As a result, it does not raise blood sugar levels like processed carbohydrates can. Your body uses insulin more effectively when your blood sugar is stable.
Lowers the Risk of Heart Attack
Triglycerides, blood sugar, low-density lipoprotein (LDL), bad cholesterol, and total cholesterol can all be reduced with a diet rich in whole grains like bajra. According to the Harvard-based Nurses ‘ Health Study, women who consumed two to three servings of whole grains per day had a 30% lower risk of suffering a heart attack or passing away from heart disease than those who consumed fewer than one serving per week.
Lowers the Risk of Inflammatory Diseases
Inflammatory disorders include rheumatoid arthritis, gout, asthma, ulcerative colitis, Crohn’s disease, and neurological conditions such as Parkinson’s and Alzheimer’s. According to the Iowa Women’s Health Study, women who consumed two or more servings of whole grains daily were 30% less likely to die from an inflammatory disease.
Lowers Risk of Breast Cancer
Premenopausal women who consumed more than 30 grams of fiber per day had a 52% lower risk of breast cancer than those who consumed less than 20 grams, according to a study conducted in the United Kingdom with 35,972 women.
Reduces Chances of Child Asthma
Research on Dutch children ages 8 to 13 found that children who consumed a diet rich in whole grains had a 54% lower risk of developing asthma. Children who consumed a lot of whole grains had a 72% lower chance of developing asthma with bronchial hyperresponsiveness (BHR), characterized by an enhanced sensitivity to variables that restrict the airways.
Enhances Energy Levels
You need magnesium for your body’s cells. It contributes to the production of new proteins, nervous system regulation, and the conversion of food into energy. Fatigue is among the initial signs of a magnesium shortage. Foods substantial in magnesium, such as bajra, can help you get adequate magnesium in your diet and enhance your energy level.
How Can You Cook and Eat Bajra
One of the most common ways to cook bajra is:
- The bajra should be rinsed before cooking.
- Eliminate any trash or dirt that may have gotten into the seeds.
- For every cup of bajra, bring two and a half cups of water or broth to a boil.
- Bring the water or broth back to a boil after adding it.
- Reduce the heat and cover the pot.
- Simmer for roughly twenty-five minutes.
Some popular recipes that can be prepared from bajra are flatbreads, porridge, khichdi, snacks like Chila, and soups.
Pearl Millet Production in India and Its Exports
The world’s largest producer of pearl millet is India. With an expected output of 11.2 million tons, bajra comprised 65.1% of the nation’s total millet production in the 2022–2023 crop year. Even though it is the biggest producer, Pearl Millet exports from India still have a relatively low emphasis; as of 2021, just around 0.9% of production was focused on exports. In recent years, there has been a good trend, though. India’s millet exports were worth about US$75.5 million in the fiscal year 2022–2023, a 19.9% rise from the previous year. During this time, the United Arab Emirates became the biggest importer of Indian millets.
The Indian government has taken many steps to encourage the production and export of millets due to its recognition of their nutritional value and potential for export. To capitalize on the rising demand for millet grains worldwide, the Agricultural and Processed Food Products Export Development Authority (APEDA) has created action plans to increase millet exports.
Conclusion
You should include the superfood bajra, also known as pearl millet, in your diet because of its many health advantages. Consuming pearl millet (Bajra), an adaptable grain, can achieve a more balanced and healthful lifestyle. At Dalunar Exports, we export top-quality millet to several countries worldwide. Pearl Millet, or Bajra, is one of the most exportable agricultural products. Choose Dalunar Exports to get top-quality millet and agro products according to international agricultural standards. Visit our website today to learn more about our products.
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