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| What are the Specific Health Benefits of Millets for Teenage girls |
Adolescence is a critical period for growth and development, especially for girls. During this time, their bodies undergo significant changes, so they experience rapid physical and harmonious changes. A balanced and nutritious diet is needed to support healthy growth, maintain their energy levels and prevent future health complications so that young girls can reach their full potential.
The prevalence of iron deficiency anaemia is high in adolescent girls due to blood loss during the menstrual cycle. In this case, ragi (finger millet) provides a good amount of iron and other essential nutrients and micronutrients. Ragi can help with this problem by giving you proper iron and improving your haemoglobin levels.
Adolescent women are the future carriers of our next generations, and they are extremely vulnerable to iron deficiency, which also leads to various forms of maternal and child morbidity and even death. Here millets became their saviour as millets contain all the essential nutrients that female adolescents need.
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| Millets benefits for Adolescent Girls |
What is Millets:
Millets are small-seeded grasses that are widely cultivated as cereal crops or grains for animal feed and human food. They are native to many parts of the world, including Africa and Asia, and have been a staple food for millions of people for centuries.
They are small-seeded grasses that occupied an important place in the staple diet of certain cultures before the dominance of rice and wheat. They are characterised by the fact that they thrive on soils with low to very low fertility and require fewer resources than wheat and rice.1 Millets can be divided into two types: the main crop and the secondary crop.
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| What is millets |
Due to the broad nutritional profile of millets, the Indian government now promotes millets as “shree anna”. Millets are also served as part of the mid-day meal in various schools, leading to very positive results in terms of its benefits for the growth and development of growing children. I’d like to give a little insight into this experiment.
“Physical growth (height and weight) of adolescent children will be 50% more if they are given millet-based meals when compared to the growth recorded in children fed with fortified rice, according to a study conducted by International Crops Research Institute for the Semi-Arid Tropics (ICRISAT), Hyderabad, and Akshaya Patra Foundation, Bengaluru.”
Read more:
Millets boost growth of adolescent children
Nutritional Profile of Millets
Millets are remarkable for their nutritional value. They are rich in essential nutrients that are crucial for the growth and development of adolescent girls:
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| Nutritional profile of Millets |
Protein: Millets rich in protein that is essential for muscle and tissue repair and growth.
Calcium: Millets are a good source of plant-based calcium that is crucial for strong bones and teeth, even particularly important during peak bone mass development in adolescence.
Iron: Rich in iron, millets like ragi and foxtail millet combat iron deficiency anaemia, a prevalent concern among girls, contributing to fatigue, weakness, and hindered cognitive development.
B-complex Vitamins: Millets are loaded with B-complex vitamins that is essential for energy production, brain function, and maintaining a healthy metabolism.
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| Millets Nutrition |
Fibre: Due to High in dietary fibre, millets promote gut health, regulate digestion, and contribute to a feeling of fullness, aiding in weight management and preventing unhealthy eating habits.
Antioxidants: Millets contain antioxidants that help combat harmful free radicals, protecting against chronic diseases and promoting overall well-being.
Gluten-Free: Millets are naturally gluten-free, making them a safe and healthy option for individuals with gluten sensitivity or celiac disease. This allows them to enjoy the benefits of whole grains without experiencing any negative reactions.
Magnesium: Supports muscle and nerve function, and may help regulate blood sugar levels.
Millets Benefits for Adolescent Girls
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| Millets benefits for Adolescent Girls |
1.Improved hormonal balance: Studies suggest that millets may help regulate blood sugar levels, potentially contributing to improved hormonal balance during adolescence.
2.Enhanced cognitive function: The presence of iron, B-complex vitamins, and other nutrients in millets may support better focus, concentration, and cognitive performance, crucial for academic success.
3.Supports Growth and Development:
Millets are packed with protein and essential amino acids like tryptophan, methionine, and valine, which are crucial for the growth and repair of tissues.
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| Millets support Growth and Development |
4.Promotes Bone Health:
Rich in calcium and phosphorus, millets like ragi (finger millet) provide the necessary minerals for the development of strong bones and teeth, which is especially important during the growth spurt in adolescence.
5.Boosts Iron Levels:
Iron deficiency is a common concern during adolescence, particularly for girls. Millets, being a good source of iron, can help prevent anaemia and improve cognitive function and energy levels.
6.Aids Digestive Health:
The high fibre content in millets promotes healthy digestion and prevents constipation, which can be a common issue during teenage years.
7.Manages Weight:
Millets have a low glycaemic index, which means they release sugar slowly into the bloodstream, helping to maintain a healthy weight and reducing the risk of developing type 2 diabetes.
8.Enhances Skin and Hair Health:
The amino acids and minerals in millets contribute to healthy skin and hair, combating common adolescent concerns like acne and hair fall.
9.Reduced risk of chronic diseases: The fibre and antioxidant content of millets may help reduce the risk of developing chronic diseases like diabetes and heart disease later in life.
10.Increased energy levels: The complex carbohydrates and B vitamins in millets provide sustained energy throughout the day, supporting physical activity and mental focus.
Delicious Ways to Embrace Millets
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| Delicious ways to Embrace Millets |
Millets poses different varieties,so that you can easily incorporated millets into various dishes, making them a fun and delicious way to boost your diet:
Breakfast: Start your lovable daughters day with a power-packed millet porridge or millet pancakes topped with fruits and nuts.
Lunch: Opt for millet-based salads, wraps, or savoury stews for a satisfying and nutritious lunch.
Dinner: Experiment with millet pilaf, kheer (pudding), or millet-stuffed vegetables for a wholesome and delicious dinner.
Snacks: Enjoy millet-based cookies, muffins, or energy bars for a healthy and filling snack option.
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| Enjoy Millets Recipes |
Remember: Millets may contain anti-nutrients that can slightly hinder nutrient absorption. Soaking, sprouting, or fermenting millets before consumption can help reduce these anti-nutrients and improve their digestibility.
Conclusion
Millets are a superfood that can significantly contribute to the nutritional needs of adolescent girls. Their versatility and health benefits make them an ideal choice for a balanced and wholesome diet. By incorporating millets into their meals, adolescent girls can pave the way for a healthier future.