9 Millets (Positive and Neutral Millets):
Little Millet
Little millet is rich in antioxidants, boosts immunity and protects against infections and diseases. It’s an amazing source of magnesium that’s essential in maintaining healthy bones, muscles and nerve functions.
Kodo Millet
Kodo millet is a great source of Vitamin B. It’s loaded with antioxidants that help in weith management, easy digestion. It is great alternative food that regulates glucose and cholesterol levels in the body.
Barnyard Millet
Barnyard millet is an excellent source of iron. It is the go to diet for people with diabetes. It controls thyroid, relieves fatigue and is known to be rich in fibre and has low Glycemic Index.
Foxtail Millet
Foxtail millet is rich in iron, fibre, good fats and essentials nutrients needed for the body. It is also rich in Vitamin B12 and helps in the increase of iron content in the body.
Browntop Millet
Browntop millet is gluten free and rich in fibre. Regular consumption of this millet aids in better sleep, relieves menstrual cramps, improves skin elasticity and in the production of breast milk.
Proso Millet
Proso millets balance the cholesterol levels and keeps the heart healthy. It prevents diabetes and even the risk of cancer. It assists digestion, prevents high blood pressure and provides adequate zinc, vitamin and iron. What’s more, it also contains anti-ageing properties.
Finger Millet
Finger millet is an amazing source of natural calcium which is essential in the strengthening of bones in growing children as well the elderly. Regular consumption of finger millet keeps osteoporosis at bay and reduces risk of fractures.
Pearl Millet
Pearl millet is a rich source of phosphorus and it contains beneficial carbohydrates and dietary fibre that help regulate blood glucose levels. Regular consumption of pearl millets helps in minimizing the risk of type 2 diabetes.
Sogham Millet
Sorghum or Jowar is known as the king of millets. It is rich in fibre, gluten-free and has anti-inflammatory effects. It helps in controlling diabetes effectively and promotes weight loss.
Pulses and Cereals:
Green Gram
Green Gram is packed with essential nutrients like; protein, fibre, vitamins, and minerals. It is low in calories and fat, making it an excellent addition to a healthy diet. Green gram is also a good source of antioxidants. It is beneficial for cardiovascular health and lowering of blood pressure.
Masoor Dal
Masoor dal is a great source of carbohydrates, proteins, fibres, vitamins, and other micronutrients. In fact, it has the highest level of protein (26%) after soybeans and hemp.
Horse Gram
Horse Gram is the most protein-rich lentil found on earth. It’s one lentil that is known for its anti-oxidant, anti-bacterial, anti-fungal and anti-hyperglycaemic properties. It prevents kidney stones, heals ulcers, and keeps the body warm in winter.
Maize
Maize is packed with nutrients in each pod! It is known for preventing vision disorders, supplies essential amino acids, fortifies bone density, treats anaemia, and boosts the nervous system.
Barley
The whole grain barley is a good source of fibre. It is proven that consumption of barley regularly decreases blood sugar and insulin levels. It is proven to help in inflammatory bowel diseases and promote the growth of good bacteria within the digestive tract.
Red Rice
Red rice is an excellent source of magnesium, which helps in the fight against asthma. It is good for bone health, aids in digestion, promotes weight loss and improves skin health.
Brown chik peas
Brown chickpeas is rich in iron and offers a wide range of health benefits as it contains carbohydrates. It contains both soluble and insoluble fibre and aids in the functioning of the digestive tract. It heals jaundice, stimulates brain functions, and strengthens joints and bones.
Wheat
Wheat is an important source of minerals that regulate enzyme systems, build bones and teeth, help with muscle contractions, and maintain the pH levels in the body.
Kidney Beans
Kidney beans contain complex carbohydrates that lower cholesterol levels. Its low glycaemic levels help fight diabetes better, it is proven to improve memory power, and boost energy. It is packed with proteins and prevents hypertension.
Toor Dal
Toor Dal is a rich source of various nutrients like proteins, complex carbohydrates, minerals, and vitamins. It is highly recommended in the management of diabetes, lowering blood pressure, and even diarrhea. It also helps in weight loss and is known for its anti-inflammatory, anti-microbial properties.
Nuts and Spices:
Almonds
Almonds are high in Vitamin E and are packed with an impressive amount of nutrients. Almonds are loaded with antioxidants which protect against oxidative stress levels.
Cashew Nut
Cashews contain high magnesium content that is known for lowering bad cholesterol and preventing heart disease. Regular consumption of cashews helps in the prevention of stroke and diabetes.
Pistachio
Pistachio is rich in Vitamin B6, which plays a vital role in protein metabolism and cognitive development. Eating pistachio is an excellent way to maintain daily calorie limits. It reduces the chances of chronic eye conditions, including cataract.
Cardamom
Cardamom aids in digestion, freshness of breath. It balances blood sugar levels and is known to treat bronchitis. It alleviates gastrointestinal discomfort during pregnancy.
Pumpkin seeds
Pumpkin seeds are high in magnesium, act as antioxidants and are clinically proven to help reduce breast cancer, improve prostate and bladder health in individuals.
Watermelon seeds
Watermelon seeds boost immunity, regulate blood sugar levels, strengthen bones, protect the heart, improve skin health, and support the nervous system. Ideal for boosting immunity.
Chia seeds
Chia seeds are extensively consumed across the world as it helps both weight loss and weight management, reduces the risk of heart disease, and supports bone health.
Flax Seeds
Flaxseed is excellent to improve digestive health as well to relieve constipation. It helps lower total blood cholesterol and low-density lipoprotein (LDL) cholesterol levels, which helps to reduce the risk of heart disease.
Makhana or Lotus seeds
Lotus seeds can be used in weight management and to reduce blood sugar levels. It also has the ability to relieve pain and is used to reduce depression and anxiety. Lotus seeds are also used in the treatment of Alzheimer's disease.
Fenugreek
Fenugreek is known to increase breastmilk production, enhance testosterone levels, and promote blood sugar control. It plays a considerable role in controlling diabetes.
Black Pepper
There are more than 10 health benefits that are associated with black pepper. It is good for digestion and to relieve constipation. It can be used to treat skin issues and hair loss. It is even used to prevent cancer.
How to Cook:
- Take 2 tablespoons of Millex millets powder in a container.
- Add 300 ml of water or milk or a combination of both to the container and stir well to make the paste without lumps.
- Place the container on low flame and keep stirring without lumps for 5 minutes.
- To enhance taste, add jaggery and ghee and keep boiling and stirring for 5-6 minutes until the solution becomes thick and serve at room temperature. (Jaggery and Ghee are completely optional, Also can use a pinch of salt when only water is used to cook)
- Use 2 to 3 times a day.