Healthy Indian grains to include in your diet

Be it doctors, dieticians or health experts, everyone recommends diversifying your daily grain intake to remain in the pink of health. Including a variety of grains in your diet suffice for the daily nutrient need and also keeps all the deficiencies at bay. India has a colossal range of grain profiles with a myriad of grains available all across the country. All these grains have their own distinct features, unique flavours and even offer different types of health benefits. Here are some popular Indian grains that should definitely make it to your daily diet. (image credits-istock)

Bajra, also known as Pearl Millet, is quite famous in the Northern parts of the country, especially Rajasthan, Haryana and Uttar Pradesh. It is rich in calcium, protein, iron and magnesium. It is packed with fibre which can also help in diabetes management. Bajra is a gluten-free grain and a must-have in your diet if you are trying to lose weight. Some popular dishes made using Bajra are Bajra Roti, Bajra Khichdi, Bajra Dosa etc.

Makki ki Roti and Sarson ka Saag is an unmissable combination during the winter season. It is a must-have since it provides your body with loads of essential nutrients like Vitamin A, C, K, beta-carotene and selenium. It is a fibre-rich grain that regulates the digestion process and it is deemed safe for diabetics as well. Do you know that Makki Roti is recommended to those who are trying to gain weight?

Also called Sorghum, Jowar is a protein-rich grain that is also gluten-free. The presence of phosphorus, magnesium, niacin, riboflavin and thiamine in jowar helps in lowering cholesterol, improving heart health, boosting immunity and toning down digestive problems. Jowar is also considered a superfood for your skin as it helps in making it glow from within.

Tip- In order to include jowar in your diet, just take some jowar flour, add water to prepare a batter of medium consistency. Throw in your favourite veggies and use this mixture to make cheelas.

Ragi, also called Nachini, is a brown-red coloured grain that is also dubbed as a superfood for both adults and kids. Ragi is a rich source of iron and can help anemic patients overcome iron deficiency. It can also aid weight loss, promote bone health and even lower blood pressure.

Tip- Mix half ragi flour and half wheat flour to knead the dough for chapatis. This way you can easily include ragi in your daily diet without putting in much effort.

Also called Rajgira, Amarnath is an all-in-one grain as it is a rich source of manganese, phosphorus, vitamin B6, B2, magnesium, zinc, folate and potassium. It is one of the richest sources of calcium and is recommended to those dealing with calcium deficiencies. If you have a sweet tooth, then Amarnath laddoos are a must-try for you. They are healthy, light on the stomach and tasty at the same time.

Also called Barley, Jau is mostly used to make Roti and Dalia. The grain is high in carbohydrates but low in gluten content. When it comes to grains, Jau is one of the richest sources of zinc. It can lower blood pressure, aid digestion, reduce bad cholesterol levels and fuel the friendly bacteria present in the gut.

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