Millets for Healthy Skin
Millet is a whole grain cereal that has gained popularity in recent years. It is rich in the amino acids L-lysine and L-proline, which contribute to the formation of collagen in the body. Collagen is a substance that provides structure to skin tissue, and eating millet boosts collagen levels, improving skin elasticity and making it less prone to wrinkles . Millet also contains vitamin E, amino acids, magnesium and fatty acids, all of which are beneficial for the skin 3.
Millet is rich in numerous nutrients and micronutrients. These grains also contain a lot of fibre and minerals. Yet, much of the population is unaware of the additional benefits millet has on skin health. In this post, we will discuss how millet can help you improve your skin health.
What is Millets
Since ancient times, various types of millets have been an integral part of the Indian diet. Among these millets, some particular types are more popular than others. For example, pearl millet (bajra) is used mostly in the northern part of the country. However, in recent days, other types of millets have also gained attention. The main reason for the popularity of millets is their diverse nutritional profile.
Millet belongs to the grasses, various small-growing grasses that have been cultivated since ancient times. Millet is also a low-maintenance crop, but it has a wide range of nutritional values. They are a good source of protein, vitamins, minerals and fibre. They have many other health benefits, including improved skin health, and also provide healthy hair.
Millets for Gut health and Digestion
connection between diet and skin health.
Before learning about the benefits of millet, it is important to understand the basic physiology of the skin. There are several factors that affect the health of the skin. Therefore, here we will try to understand the importance of nutrition for the health of our skin.
a. Skin physiology
The skin is the largest organ of the human body and accounts for about 15% of the total body weight of an adult. It performs several important functions, including protection from external, physical, chemical and biological agents, and prevention of excessive water loss in the skin.
In order for it to perform these various functions, it must be properly nourished to function optimally. Understanding its function and structure is critical to maintaining healthy skin.
b. Factors Affecting Skin Health
In today’s life, lifestyle, diet and environmental conditions affect the health of our skin. We can influence these factors through a nutrient-rich diet and a healthy lifestyle. These steps can lead to a significant improvement in our skin health.
c. Importance of Nutrition for Skin
Nutrition plays an important role in skin health. A nutrient-rich diet, which includes millet, provides all the necessary nutrients that promote skin rejuvenation and youthful appearance.
Our skin is exposed to daily challenges such as sun damage, dryness, acne, wrinkles, ageing/thinning and injury. Just like the rest of your body, your skin needs certain vital nutrients. Glucose, carbohydrates, proteins, lipids, vitamins and minerals are the most important nutrients for healthy skin.
Nutritional Value of Millets
Millet is rich in proteins, antioxidants, vitamins, minerals and many important micronutrients. This nutritional table makes it a valuable addition to the daily diet for healthy skin and general well-being.Here we discuss how the various nutrients of millet contribute to healthy skin.
A. Millets Rich in Antioxidants
Millet is rich in antioxidants that protect our skin from free radical damage. Damage caused by environmental factors such as pollution and UV rays.
The darker varieties of millet are also a good source of beta-carotene. This natural pigment acts as both an antioxidant and a precursor to vitamin A. It helps the body fight free radicals, improves vision and supports overall health.
B. Millets Essential Vitamins and Minerals
Millet is rich in many nutrients such as phosphorus, magnesium, copper and manganese and contains niacin, which helps the body control more than 400 enzymatic reactions and is good for healthy skin and organ function.
Millet contains minerals such as zinc and iron and is also rich in vitamin E and the B-complex. These nutrients provide skin regeneration and promote a healthy and vibrant skin tone.
C. Role of Millets in Collagen Production
Millet provides essential amino acids necessary for collagen production and for firm and youthful skin.Millet, especially kodo millet, is rich in collagen. Collagen is a type of protein that increases increases the elasticity of the skin.ii
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| Millets Boosts Collagen Production |
D. Combating Common Skin Issues with Millets
Millet can balance oil production and is therefore
effective in curing various skin conditions such as acne and eczema. Millet also has anti-inflammatory properties that soothe irritated skin.
Millet can help detoxify the body due to its antioxidant properties. Quercetin, curcumin, ellagic acid and other valuable catedins flush toxins from the body. They neutralise the enzymatic processes in the organs.
. E. Millets Anti-Ageing Agent
Millet contains amino acids such as L-lysine and L-proline, which promote collagen production in the body. They improve skin elasticity and contribute to skin tightening. As a result, fine lines and wrinkles are reduced. In this way, millet products fight ageing factors.
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Millet contains vitamins C and E, which act as a natural sunscreen. By incorporating millet into your skin, you protect it from sun damage. They also help to reduce scars and improve the complexion.
F. Millets Promote Skin Hydration
Millet is a rich source of dietary fiber. Millet is known to have a higher TDF (Total Dietary Fiber) content compared to other grains. Millet contains 58% to 95% insoluble fiber of the total dietary fiber in millet.
Sorghum and finger millet among the different types of millet is best for consumption due to the higher % of insoluble fiber in them. Dietary fiber prevents gastrointestinal diseases and is slowly released in the blood. Dietary fiber helps regulate digestion and keeps the skin hydrated.
Types Of Millets For Skin Health
The different types of millet contain many important nutrients. They provide various unique benefits to the skin.
Let’s explore the benefits of different types of Millets for your skin.
a. Finger Millets for Clear Skin
Ragi is one of the most nutritious foods, so it also called superfood. It contains all the essential
nutrients – carbohydrates, fiber, iron, fat and protein. It also contains various micronutrients – vitamins and minerals – in a good amount. Ragi is rich in antioxidants that can protect the bod
y from free radical damage, wrinkles and premature ageing. So, if you include ragi in your daily diet, it is a very efficient way to maintain a youthful and healthy skin.
b. Pearl Millets for Radiant Skin
Bajra contains several important
nutrients such as protein, fibre, iron, zinc, folic acid and niacin. These high-energy nutrients provide many benefits to the skin. By reducing fine lines and wrinkles, increase your level of collagen. It also helps reduce scars and gives you a glowing complexion.
If you want to rejuvenate your skin, you should include pearl millet in your daily diet. It will help you look refreshed and vibrant.
c. Foxtail Millets A Natural Exfoliator
Foxtail millet has a good profile of amino acids that support collagen production. It contains silica, which also contributes to collagen formation and improves skin elasticity and texture. It can also act as a natural exfoliant, removing dead skin cells.
Foxtail has a high protein content of about 12% of the grain. It contains a lot of fibre, which promotes skin hydration. Due to the collagen-promoting agent foxtail millet gives you a healthy, youthful and wrinkle-free hydrated skin.
Millets Recipes for Healthy skin
To get the various benefits of millets for your skin, you should include millets in your diet. You can consume millets in a very simple and delicious way.
Let’s try these healthy and tasty recipes for healthy and glowing skin.
a. Millet-based Smoothies for Glowing Skin
Take bajra and ragi in equal quantities, add some seasonal and fresh fruits and yogurt. Now mix all these ingredients and your nutritious smoothie is ready. For a crunchy taste, you can add some dried fruits.
This refreshing drink is rich in vitamins and antioxidants that will boost your glowing complexion.
b. Millet Salads for Skin Detoxification
Now prepare a healthy and colourful millet salad with foxtail millet.
Take a spoon of olive oil
One spoon of lemon juice
One spoon of finely chopped ginger
Now add fresh vegetables – carrots, cucumbers, bell peppers, coriander leaves – and finally add foxtail millet with salt and black pepper.
Now mix all the ingredients well with or without dressing.
This salad detoxifies your skin, removes impurities and gives it a natural glow.
c. Millets porridge for Skin-Friendly Treats
Millets porridge you can replace your favorite dessert with delicious Millets porridge. Take two spoons of desi ghee in
your pan. Heat the pan and melt the ghee and add one cup of soaked millets. Now roast the millets in ghee for 3-4 minutes. add 1 cup of water and mix well.
Now add 2 cups of milk. You can take any milk as per your preference like whole milk, tonned milk. You can also use almond milk or coconut milk.
After boiling, let the millets simmer for 15-20 minutes until soft, sweeten with jaggery powder and add a pinch of cinnamon powder. You can garnish with your favorite dried fruits.
Conclusion
All in all, we can say that millet is not just a grain, but a gift of nature to the skin. After thoroughly evaluating many aspects of millet, we can conclude that incorporating millet into your lifestyle is a positive step towards holistic skin health. When the natural healing properties of millet are combined with its rich nutritional profile, millet is a powerhouse for healthy and radiant skin