Advantages of Adding Foxtail Millet in the Regular Diet

Foxtail millet is obtained from Setaria italic. Its are called foxtail millet due to its resemblance to the fox tail look. It is included in the staple diet in South India and is also known as kora, thinai, navane etc.

Nutritional value

Foxtail Millet is said to be a very rich source of carbohydrates, dietary fibres, proteins and high calories. It contains various vitamins like E, B1, B2, B6, Niacin, Folate and Pantothenic acid. It also contains various minerals like calcium, magnesium, iron potassium, phosphorous, zinc, copper, manganese, etc.

Health benefits of foxtail millet

The advantages of adding this product to the diet are many. Fox millet has ease of consumption as it is easy to digest. It can be consumed by anyone as it is a non-allergenic grain. These grains have a low Glycemic Index and reduce the risk of diabetes as they help in the slow release of glucose, thus, does not affect metabolism and helps control blood glucose level.

It helps in detoxification as it contains a high level of antioxidants. It helps remove acidic elements from the body. It helps to regulate body cholesterol levels by reducing the bad cholesterol. The millet grains are loaded with dietary fibres which improve the digestive system and cure various digestive disorders. It helps in reducing stomach ache and various gastric problems.

The vitamin B6 content in the foxtail millet helps in proper functioning of the nervous system. It even helps in the treatment of patients suffering from anorexia. It lowers triglycerides and bad cholesterol levels (Low Density Lipoproteins and Very Low Density Lipoproteins) and increases good cholesterol levels (High Density Lipoproteins). Thus, it reduces the risk of heart attack by protecting the walls of the arteries from any damage and coronary blockage inhibiting cardiac arrest.

It is naturally gluten free. For maintaining good health, a gluten-free diet is highly recommended. A gluten-free diet results in increased energy levels, due to the rapid breakdown of food and improved digestion. Being gluten free, it is a boon for those with Celiac disease that is caused due to gluten sensitivity.

Some popular recipes of Foxtail Millets

Foxtail millet khichdi:

Ingredients: foxtail millet, chana dal, vegetables like carrot, cauliflower, peas, mustard seeds, garlic, etc.

Procedure: Soak the millet and chana dal separately for some time. Boil the diced vegetables with the millet and chana dal. Temper with mustard seeds and garlic to increase the taste.

Foxtail millet upma:

To start your day with a nutrient packed breakfast like foxtail upma is the best option.

Ingredients: foxtail millet, coconut oil, urad dal, mustard seeds, curry leaves, finely chopped green chilies and ginger, thin strips of potato and carrot, sliced onion, green peas, salt, coriander, grated coconut, cashew nut halves.

Procedure: Fry the cashew nut halves in oil and keep aside. Heat the oil in the pan and roast the millet until it is aromatic. Boil water in a vessel and then add the millet and cook till millet turns soft and keep aside. In another pan add urad dal and mustard seeds till golden brown. Add ginger, green chilies, curry leaves and stir well. Add onion, carrot and potato and cook for a few minutes. Add green peas and continue cooking. Add the millet and cook for a few more minutes. Garnish it with grated coconut, chopped coriander and cashew nut halves.

Ready to eat foxtail upma mix is the best option for those who are in a hurry to go to the office in the morning. Empty the contents of the packet to boiling water and serve hot.

Alicia D. Walker

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