Mindful Eatings

To commemorate 2023 being declared the International Year of Millets, I plan to write a series of blogs centred on millet. My objective is to increase awareness of the various health advantages of millet and encourage its consumption as a component of a nutritious and environmentally-conscious diet.

Today, we will discuss how millet can significantly improve iron status and anaemia. As someone passionate about healthy eating and nutrition, it’s essential to highlight the benefits of incorporating millet into your diet. Iron deficiency anaemia is a common nutritional deficiency affecting millions worldwide, particularly in developing countries where diets often lack iron-rich foods. The condition makes it all the more crucial to understand the role of millet in combating this condition. In this blog post, we will explore the science behind how millet can help improve iron levels in the body and ultimately reduce the risk of anaemia.

Iron is an essential mineral in transporting oxygen throughout the body. When the body lacks sufficient iron, it cannot produce enough haemoglobin, the protein in red blood cells that carries oxygen, which can lead to health problems such as fatigue, weakness, and other related issues.

Millet is a good source of iron, with about 3 mg of iron per 100 grams of cooked millet. Consuming millet as part of a balanced diet can help to improve iron status and reduce the risk of anaemia. In addition, millet contains other nutrients like folate, vitamin B12, and vitamin C, which work together to support the production and maintenance of healthy red blood cells.

Finger millet, also known as ragi, is an exceptionally nutritious type of millet which positively impacts improving anaemia. Finger millet is a rich source of iron and other essential nutrients for the production of red blood cells. Incorporating finger millet into the diet can be a beneficial way to improve anaemia and support overall health.

It is important to note that consuming Vitamin C-rich foods like citrus fruits and iron-containing foods like millet can enhance iron absorption. It is essential to incorporate such foods into one’s diet actively. Similarly, consuming millet and other iron-rich foods like meat, fish, and poultry can enhance iron absorption.

One easy and nutritious way to incorporate millet into your diet is by preparing millet khichdi. This dish combines millet, lentils, and vegetables, all cooked together in a pressure cooker. It is a filling and nutritious meal perfect for lunch or dinner.

To prepare millet khichdi, you will need the following:

Ingredients:

• 1 cup millet (you can use any variety like foxtail millet, barnyard millet, etc.)
• 1/2 cup moong dal (split and skinned green gram)
• One onion, chopped
• Two tomatoes, chopped
• Two green chillies, slit
• One teaspoon of cumin seeds
• One teaspoon of turmeric powder
• One teaspoon of coriander powder
• 1/2 teaspoon red chilli powder
• One tablespoon ghee
• Salt to taste
• Coriander leaves for garnishing

Instructions

1. Wash the millet and moong dal together and soak them in water for 30 minutes. 
2. Heat ghee in a pressure cooker and add cumin seeds. 
3. Once they crackle, add chopped onions and sauté until they turn translucent. 
4. Add chopped tomatoes and green chillies and cook until the tomatoes are soft and mushy. 
5. Add all the spices – turmeric powder, coriander powder, red chilli powder, and salt – and mix well.
6. Drain the water from the soaked millet and dal and add them to the pressure cooker. Mix well and add 4 cups of water. 
7. Pressure cook for four whistles on a high flame, then let the pressure release naturally. 
8. Once the pressure is released, open the cooker, mix well, and serve hot with coriander leaves garnished on top.

Key Takeaway

Millet is a nutritious and effective dietary intervention for anaemia. It is a good source of iron, folate, vitamin B12, and vitamin C, essential for producing red blood cells. Incorporating millet into the diet can be a simple and effective way to improve iron status and reduce the risk of anaemia. So, if you’re looking for a tasty and healthy way to boost your iron levels, try adding some millet to your meals today!