To lead a healthy lifestyle including good bones and hair, 1200 mg of Calcium per day is required. We can achieve the target with the help of a balanced diet which constitutes of-
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100 gm of finger millet (Mandia) has 334 mg calcium.
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The Daily Iron requirement by the body is- 30 mg – 100 gm of Barley products (upma, roti, etc) will have almost 46 mg of iron.
All about Millet consumption-
- Millets have very important ingredients for a healthy body but, they shouldn’t be consumed in huge amounts or in all meals like breakfast, lunch, and dinner because millets consist of phytic acid which doesn’t allow the body to absorb iron, calcium, and zinc. So, it is advisable to consume 30-40 gm of millet per day and the maximum limit shouldn’t exceed 100 mg per day. Ideally, it should be consumed in any one of the meals a day.
- Millets should be soaked in water and then consumed. Only finger millet can be consumed directly with milk etc.
- Barley and Pearl millets (Bajra) are not easily digestible.
- Barley and Finger millet can be consumed every day.
- Pearl millet (Bajra) shouldn’t be consumed every day but it can be taken 3 days a week.
Video by Tapaswini Das
