Millets are ancient small grains grown in arid and semiarid regions of the world. They are abundant sources of minerals and vitamins. A wide range of biochemical compounds are present in the plant parts and the grains.

Millets belong to the Poaceae family which includes various species. Some of major millets are pearl millet (Pennisetum glaucum) and finger millet (Eleusine coracana). Some of minor millets are foxtail millet (Setaria italica) and proso or common millet (Panicum miliaceum).

Major millets can be used directly after harvest and cleaning, while minor millets are often processed for removal of the outer layers of grain, but it’s these that contain many nutrients.

Compostition

Unhusked Millets contain 65–75 % carbohydrates, 7–12 % proteins, 2–5 % fat, and 8–15 % fiber. They have a higher content of essential amino acids compared to conventional cereals. They are also gluten free.

Carbohydrates are the largest fraction of the total grain weight and starch is the major carbohydrate in the grains. Grain starch consists of amylose and amylopectin along with dietary fibers, thus it controls millets digestion and glycemic response.

Protein content is from 6 to 13 %, proso and foxtail millet being the richest sources. Millet proteins have a relatively high content of essential amino acids, such as lysine, methionine and cysteine, which are lower in other cereal grains like rice and wheat.

Millet grains contain fats, from 2 to 8 % of the grain weight. These are composed of unsaturated fatty acids, such as linoleic acid and oleic acid, contributing to nutritional value and health benefits.

Dietary fiber in millets contains soluble and insoluble fibers; the soluble include β-glucans, arabinoxylans and pectins; and insoluble are cellulose and hemicellulose.

Millets are also rich in micronutrients like calcium (10–348 mg/100 g), iron (2,2–17,7 mg/100 g), zinc (0,4 –2,8 mg/100 g) and phosphorus (189–293 mg/100 g), vitamins such as thiamine (0,15–0,60 mg/100 g), niacin (0,89–4,6 mg/100 g) and riboflavin (0,9–0,28 mg/100 g). The B group of vitamins, thiamine and riboflavin, are rich in millets compared to wheat and rice.

Secondary metabolites are phenolics (phenolic acids, flavonoids and tannins), carotenoids, tocopherols, phytosterols and policosanols that work as antioxidants and minimize free radical damage to the body.

Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC11091339/

Effect of millets on gut microbiome

Unhusked millet in the diet improves gut health and overall nutrition. Dietary fiber contains non-starchy polysaccharides, arabinoxylan and β-glucan. Soluble fibers, including beta-glucans, arabinoxylans and pectins, have gel-forming properties. The latter reduce bile acid absorption in the small intestine (ileum) and increase bile acid excretion, thus enhancing hepatic bile production, utilizing intracellular cholesterol and lowering blood cholesterol levels. Insoluble dietary fibers, such as cellulose and hemicellulose, are more susceptible to colonic fermentation by the gut microbiota and have a beneficial effect on insulin sensitivity. They remove toxins from the digestive system, improve intestinal transit by enhancing water-holding capacity.

Dehulling millet grains leads to significant loss of nutritional fiber. So it is better to ingest unhusked millet in order to optimise nutrition and fiber content.

Effect of millets on gut-brain axis and immune system

Gut-brain axis is a bidirectional communication connecting the gut and the brain. The gut microbiota is influenced by dietary factors, including fiber intake, has an important part in brain function and mental health. Millets, rich in dietary fiber, impact mood and cognition. Gut microbiota communicate with the central nervous system through the immune system, the vagus nerve and the production of neuroactive compounds. They produce a wide range of neurotransmitters, such as serotonin, dopamine and gamma-aminobutyric acid (GABA), which influence the brain function. Butyrate produced by fermentation in the intestine can cross the blood-brain barrier and exert neuroprotective effects, promoting brain health and potentially influencing mood. The precise mechanisms of the effects of millet fibers on mental health are still to be researched.

Functional foods

These foods offer more health benefits than just their nutritional value. Millets contain vitamins, minerals, probiotics and fiber. Besides primary nutrients, they also contain phenolic compounds, which are the predominant form of secondary metabolites. These are phytosterols, lignins, polyphenols (catechin), phytocyanins and phytoestrogens. These compounds act as antioxidants, preventing damage to cellular membranes or genetic material within the cell. Thus, helping to prevent oxidative stress and many diseases like autoimmune and cardiovascular diseases by preventing  damage to cells caused by free radicals. But only the unhusked millets act as functional foods, as dehulling reduces the antioxidant properties of millet grains significantly.

Antinutritional phytochemicals

Millets also produce antinutrients which are mainly phytochemicals produced by plants for their defense. These antinutrients (the presence of high phytic acid content) affect nutrient absorption and can cause low bioavailability of minerals and thus low mineral levels in the body.

When millets are consumed uncooked, antinutritional phytochemicals may present serious health issues like micronutrient malnutrition, nutritional deficiency and bloating. Majority of the plant and plant products have antinutrients like phytates, oxalates, trypsin, tannins, and chymotrypsin inhibitors. In comparison to rice and wheat millets have higher antinutrient factors. Finger millets have polyphenols, tannins (0,61 %), phytates (0,4 %), trypsin inhibitors and oxalic acid which may interfere with the bioavailability of micronutrients and protein digestibility.

There is a simple solution, the bioavailability of minerals (e.g. iron and zinc) can be improved significantly by the application of different processing methods like soaking and fermentation or both. The tradition of soaking and/or fermenting overnight, reduces phytic acid content up to 62,9 %, so the process improves the bioavailability of minerals, especially iron and zinc.

Millet grains in diet benefit skin and hair

Millet grains’ nutrients improve skin health and strengthen hair follicles. The grains contain:

1. Vitamin B-complex, E and A – essential for moisturized skin and strong hair

2. Iron, zinc, magnesium and silicon – support collagen production, prevent hair loss (improves blood circulation to the scalp and ensures oxygen supply to the hair follicles) and improve skin elasticity

3. Amino acids, such as L-lysine and proteins – building blocks for keratin in hair and smooth skin, prevent hair thinning and promote growth

4. Antioxidants, such as selenium and vitamin E and polyphenols – protect against aging, wrinkles and sun damage, protect hair from oxidative stress and reduce premature graying

5. Omega-3 and healthy fats – moisturize the skin and scalp and prevent dandruff and dryness,

6. Dietary fiber – removes toxins, reduces acne and inflammation

Combined, they have a beneficial effect on the regeneration of skin and nails, and they take care of hair growth and prevent hair loss. Can also be used as a mask for skin care.

How to include millet in your diet for all its benefits

1. Breakfasts

A nutritious millet breakfast provides long-lasting energy and essential nutrients for overall health. Some options:

• Millet porridge with nuts and seeds for a good start to the day, providing long lasting nutrition.

• Millet porridge with vegetables for a fiber-rich meal.

• Millet porridge with fruit for a carbohydrate and fiber-rich meal.

• a spoonful of ground unhusked millet mixed with yoghurt or sprinkled on cereal

2. Replacing rice and wheat with millet

• Replace white rice with millet

• Replace wheat cakes with millet porridge for a healthier alternative

3. Smoothies

Adding soaked unhusked millet to smoothies is a great addition to the diet.

4. Snacks

Millet snacks provide key nutrients and prevent unnecessary cravings for unhealthy foods. You can find many recipes online, here’s an example.

The best, most nutritious way to eat millet is in its primary, raw form. Unhusked, overnight-soaked millet grains, rinsed and sprinkled on cereals, salads, or added to smoothies. Consuming millet in this form is a proven folk remedy for hair loss. It also helps with stomach problems and disrupted intestinal flora. It protects against cardiovascular disease, high cholesterol and gallstone formation.

Raw soaked unhusked millet is a rich source of amino acids, unsaturated fatty acids and silicic acid in a soluble form that the body can utilize.

In personal experience, as much effort as one puts into including millet into diet, the same amount one gets out of it. It works a lot, if you put in a lot of effort. Meaning, grining and soaking the millet every evening and then ingesting it every morning. Notable results start to show after 2-3 months. You must persist for a really long time for the results to hold. Persistence is key.

Sources:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC11091339/
• https://academic.oup.com/ijfst/article/60/1/vvaf102/8127804
• https://www.sciencedirect.com/science/article/pii/S2405844023088023
• https://www.tandfonline.com/doi/full/10.1080/10942912.2023.2236317#d1e514

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