Millet: Complete Mineral Profile

Millet ‐ Mineral Information

Minerals Obtained From Eating Millet

Millet, also known as Panicum miliaceum, is a flowering plant that belongs to the family of grasses. It is an ancient cereal grain and is among the oldest consumed grains in human history. It has been cultivated throughout Eurasia since at least 8000 BCE for its edible seeds which are extremely nutritious and can be used for making bread, porrdige or even many alcoholic beverages like beer. In recent years, millet has become increasingly popular due to its gluten-free status and impressive nutritional content. In fact, one hundred grams of cooked millet provides 378 calories and contains substantial amounts of essential vitamins and minerals.

In terms of essential minerals, millet stands out amongst other grains by offering rich concentrations of manganese, phosphorus, magnesium, copper, iron, zinc, and selenium. Source of all these important micronutrients make it time-efficient and highly cost-effective way of improving health without having to supplement with costly industrialized products.

Manganese

is a mineral found in large quantities in oilseeds such as millet. This nutrient plays an important role in several metabolic processes, including energy production, immune system development, glucose metabolism, and wound healing. Additionally, the antioxidant property of this micronutrient helps protect the body from free radical damage and helps reduce inflammation throughout the body. A single100 gram serving of millet provides 0.7 milligrams of manganese, representing 43% of the Daily Value (DV). Regular consumption of millet could help prevent deficiencies of this vital trace element.

Phosphorus

is another important micronutrient present in surprisingly high amounts in millet. 100 grams of millet provide 281 milligrams of phosphorus, representing 41% of the DV. Phosphorous assists in numerous bodily processes, including forming red blood cells and transmitting nerve signals, but its main job is assisting in structural capacity, aiding in the building and maintaining of healthy bones, teeth and cell membranes. Low levels of phosphorus in the diet, combined with frequent calcium supplementation, can lead to a negative calcium balance which increases risk of bone loss, especially in postmenopausal women. Therefore, increasing dietary intake of phosphorous-rich foods such as millet may be beneficial for everyone’s overall wellbeing.

Magnesium

also stand outs when talking about nutrients presented in millet. Magnesium isn’t just necessary for cellular energy production and ATP synthesis, it also contributes to dozens of enzymatic reactions within the body, and therefore acting as a cofactor for numerous biologic process such as muscle contraction, protein synthesis, DNA replication, insulin release, heart function and more. Furthermore, studies have demonstrated that adequate intakes of magnesium can lower an individual's risk of various chronic disorders and age-related conditions, such as cancer, stroke, diabetes, Alzheimer's disease, hypertension, and arthritis. More precisely,100 grams of millet contains 51 mg of magnesium, equalling 15% of the recommended daily value.

Copper

is yet another important mineral we need in order to stay healthy, though often overlooked one. Our bodies use copper not only form structures of enzymes called oxidases, but also to create leukemia inhibitory factor, collagen and melanin, while also playing a fundamental role in neurotransmitter synthesis. Since our bodies don't produce copper on their own, a steady diet containing this essential mineral needs to be provided, and there's no better place to get your fix of this precious metal than millet. Surprisingly enough, this nutty grain is an excellent source of copper, providing around 1 milligram per 100 grams, accounting for 39% of the advised daily allowance.

Iron

enables hemoglobin to bind oxygen molecules, thus helping transport oxygen through our bloodstreams. Consuming foods enriched with this mineral is particularly important for premenopausal women, and according to documented studes, consuming 18 milligrams daily can substantially decrease risk for iron deficiency anemia. Human's adult requirement of iron is between 10 and 20 milligrams daily and sources of it should be included in our diets - luckily millet offers readily bioavailable type of this mineral. Specifically, 100 gram serving supplies 2.8 milligrams (17% of the suggested amount).

Zinc

represents the importance regarding the growth and differentiation of hepatocytes, macrophages, thyroid stimulating hormone receptors, lactose start sites of gastrointestinal proteins, and keto acids decarboxylase activity. Likewise, low zinc accounts for stunted growth and delayed sexual maturation, along poor immune functions; hence why it is so important that zinc is regularly supplied to the body. Organic phytate compounds present in large amounts in whole grains tend to effectively bound zinc reducing its availability and absorption, but fortunately, millet is low in those compounds, thus allowing crops of this nature supplied vital amounts of this mineral. One hundred-gram portion of the particular grain provides 2.1 milligrams of zinc, corresponding to 31% of the DVs.

Selenium

displays critical properties involving the formation of active center nitrogen metabolites involved in tissue regeneration, detoxification of toxic substances, thyroxine metabolism, the improvement of sperm motility, the optimization of reproductive organs structure, the neutralization of carcinogenic agents and the disarrangement of angiotensin converting enzyme inhibitors. Although presence of selenium elsewhere occurs too, 100 grams of millet contain as much as 40 micrograms of it, making up 73% of the recommended dietary allowances.

Taken altogether, millet proves itself to be densely packed with crucial minerals needed for optimal physical functioning, and eating it in required amounts makes sure individuals receive abundant doses of them. As far as nutrition goes, millet forms an irreplaceable base of the human diet and it certainly deserve the attention it's gotten over the centuries!