Grains and Cereals | Health Benefits

9 Super healthy Gluten free Grains

Sylvia — Mon, 12 Feb 2024 10:38:06 +0000

Eating Gluten Free Diet can be a delightful exploration of taste and nutrition, especially when you discover the wide array of Gluten Free grains available. From the shelves of specialized health food stores to the aisles of well-stocked supermarkets, there’s a treasure trove of delicious and nutritious grains that cater to this dietary need. These grains offer a variety of textures and flavors, transforming the switch to a gluten-free lifestyle into an exciting adventure of culinary delights.

What is Gluten?

Gluten, a proteins found in barley, rye, and wheat, also in culinary enchant made from these type of grains such as pastries, pasta, cakes and bread, boasts attributes that are highly admired in the kitchen or cooking world. Its significant elasticity, ability to preserve water, and the notable ability to maintain forms and balance under the applications of heat, makes gluten an indispensable assets in baking and cooking, lending appearance and construction to a multitude of dishes.

What Does Gluten Do?

Gluten in flour is the main confidential beyond the distinguishing textures and construction of baked goods and bread, like muffins and cakes. When flour combine with water, gluten evolve elasticity, modifying the combine into a pliable, stretchable elastic dough ready for shaping and kneading. This gluten networks trap carbon dioxides manufacture by baking powder or yeast, permitting breads and cakes to stand up and obtain their airy texture, light. Conspicuous, a component known as xanthan gum can reproduce gluten’s consequences in doughs made out of gluten-free powder. By skillfully combining numerous gluten-free powder and embody supplementary glazes and flavors, it’s possible to attain the texture, taste, and looks of traditional cook in a gluten-free layout.

A visit to a classification health foods store or a large, filled supermarket lay open an extensive selections of gluten-free grain which are not only delicious and nutritious however also highly conformable. Diving within the world of no gluten grains unfasten the door to a latest realm of textures and taste, making the change to a cereal grass diet a thrilling journey of appetizing discovery.

1. Amaranth

Amaranth, nevertheless strictly speaking a seed and not a real grain, is a live wire of nutrient, boasting a magnificent protein contents next to valuable amount of magnesium, iron, and calcium, and it outstrip other gluten-free cereal in thread contents. Its separate taste a lenient blend of nutty and peppery notes accompaniment it’s a little sticky steadiness. Adaptable in its use, tassel flower can be prepared in a diversity of methods: simmered into milled into flour, a hearty cereal, popped sprouted, akin to popcorn, or gently toasted. Furthermore, its seeds act as an amazing thickening additionally as stir-fries, stews, and soups, enhancing these dishes along both nutrition and texture.

2. Quinoa

Venerable by the cultivated and Incas in South America from 3,000 BC, quinoa conscientious a testament to primitive agricultural wisdom. Its unusual protein contents is coordinate with noteworthy levels of iron, phosphorus, B vitamins, calcium, and vitamin E, next to fiber. Quinoa please greatly the palate along its rich satisfying texture and nutty flavor. This adaptable grain can be simmer and served as a replacement for rice in pilafs or salads, composed into filling, paired with casserole or amalgamate breakfast cereals. Moreover, quinoa is also provided in flour structure, enlarging its culinary application uniform furthers.

3. Oats

Oats project from other gruel along their higher-ranking protein and fat contents, next to beneficial quantity of B vitamins and crucial minerals like zinc, magnesium, calcium, and iron. They’re especially valued for their rich explorative glucan contented, a kind of resolvable fiber known for its capacity to aid lower raised blood cholesterin levels. Whole oats or else oat groats, while need a bit of tolerance along a preparing time of throughout an hour and a half, reward along their capability to maintain form while altering into a creamy feel. They come up with a delightful flavor while adding to vegetable stews or meat, and precooked porridge can be flawless included into farinaceous bread dough, upraising the alimental value and flavor profile of oven-bake goods.

4. Buckwheat

Against what its name strength recommend, buckwheat supports no relationship along wheat and is absolutely cereal grass free, being a seed ingather from a plant nearly affiliated to rhubarb. Beech wheat groats, the essence of the beech wheat plant released from its uneatable husk and broken in to little bits, at first present a clue of sharpness. But, a quick toasting in oil prior to cooking can admirably dispel this sharpness, nutty flavor, unveiling a delightful. As an appetizing tip, beech wheat groats act as a splendid replacement for couscous, contributions a nourishing and flavorful crumple to your dishes.

5. Sago

Assembled from the luxuriant, spongy central of tropical palm stem develops in Southeast Asia, and Papua New Guinea, sago is a valuable trove of carbohydrates, though modest in vitamins, protein, fiber, and minerals. The globules of sago, quaint beads similar of tapioca, loan themselves beautifully to the creation of pudding. Furthermore, sago’s creativity shines as it perhaps milled in to flour, surfacing the method for very pleasant pancakes, a mixture of noodles, baked treats, or as a stiffener in stews and gravies, enhancing the delicious landscape along its substance and texture.

6. Kasha

Kasha, distinct from khorasan wheat that is a type of wheat, convey the Russian inheritance as a adore wholegrain cereal composed from roasted whole beech wheat groats. The art of toasting these food grain skillfully alleviate the inherent sharpness of beech wheat, sweeter, unveiling a richer, and certainly nutty taste profile. Obtainable in a diversity of textures, kasha can be existence in crushed or whole form into medium, fine grains, or coarse, catering to various appetizing recipes and preferences.

7. Millet

Millet, along its round, sunny yellow grains, and petite, provides a treasure abundance of nutritional advantage which includes to admirable levels of proteins, a cluster of vitamins, crucial minerals, and fibers. Admired as a fundamental ingredients across numerous regions of Asia and Africa, millet is as usual suggest in the form of baked or hearty porridges in to nutritious breads. Its nutritious taste makes it an adaptable additionally breakfast gruel and a provider of dishes, like the darling pilaff. Moreover, when ground in to powder, millet changes into the ideal base for crafting flavorful Indian-styles bread that includes the highly-popular rotis, enhancing culinary tradition along its health-giving goodness.

8. Wild Rice

Wild rice, in spite of its name, is not rice ever however by preference the seeds of an aquatic grass, swaggering double the proteins contented of traditional rice, also higher amounts of zinc, B vitamins, fiber, and iron. These lengthened, lean black seeds enchants the palate along their especial nutty and beautifully earthy taste, accompany by a favorably chewy textures. Wild rice can be make ready and liked just as one would along regular rice, even so it essential roughly 10 minutes further to cook. For a cooking cuisine twist, considered blending it mixture along basmati rice, generating a melodious fusion of tastes and textures.

9. Rice

A magnificent array of rice diversity expect the selective palate, starting with the aromatic basmati to the consoling stickiness of glutinous rice, the distinctive color of brown and red rice, and the whipped delights of risotto rice all obviously cereal grass -free. Behind merely act as a simple sides, rice divulge its creativity in both savory and sweet creations, ranging out of the aromatic complication of pilaff and the whipped richness of risottos to the consoling sweetness of rice desserts. Its changeability expands additionally into being changed into rice flour, changing the base for spring roll wrappers, pancakes, noodles, and the crisp joy of rice cake. Of them, brown rice stands out as a wholegrain miracle, full of more vitamins, minerals, and fiber than its refined counterpart, white rice, which has had its healthy germ and bran removed.

Conclusions

In conclusion, the availability of so many substitute products has made baking and cooking gluten-free much simpler. There are lots of gluten-free grains in your kitchen, so you won’t be without options for a quick weekday supper or a sumptuous desserts.

If you have a gluten sensitivity or are unable to eat gluten-containing carbohydrates because of a medical condition like celiac disease, there are many excellent gluten-free options available. While some are more well-known than others, why not give them all a shot? You never know, maybe you’ll find a new fave!

The post 9 Super healthy Gluten free Grains first appeared on Health Benefits.

Health benefits of African rice

Sylvia — Thu, 18 Jan 2024 05:01:52 +0000

Oryza glaberrima, commonly known as African rice, is one of the two domesticated rice species belonging to genus Oryza which contains between 25 and 26 species and belongs to the family of the Poaceae Barnhart (Grass Family). The plant is native to West Africa and Western Sudan including Nigeria, Senegal, Sierra Leone, Guinea, Liberia, Ghana and Ivory Coast. In agriculture, it has largely been replaced by higher-yielding Asian rice, and the number of varieties grown is declining. It still persists, making up an estimated 20% of rice grown in West Africa. It is now rarely sold in West African markets, having been replaced by Asian strains. Some of the popular common names of the plants are Water Rice, Moroheiya Rice, Native Rice, Guinea Rice, Tropical Japonica Rice, Bouake Rice, Red Rice, Upland New Rice, Brown Guinea Rice, Lowland Rice, Upland Rice, Swamp Rice, Wild Rice, Bolanse Rice, Madagascar Rice, Nérica Rice, Bouake Rice, Ovambo Rice, Biay Rice and Hill Rice.

The nomenclature “Oryza” is a transcription of the Greek word “ὄρ϶οα” (oryza), denoting rice. A variety of rice plant species comprise this genus, such as African rice and Asian rice. The taxonomic designation “glaberrima” is similarly derived from the Latin word “glaber,” denoting smoothness or baldness. It is a botanical term used to denote a plant or plant component devoid of pubescence, filaments, or hair. With regard to Oryza glaberrima, this nomenclature plausibly signifies the comparatively hairless and sleek attributes of specific anatomical components, including the stems and foliage. African rice is an integral component of the culinary and cultural traditions of West African societies. It is utilized in a variety of dishes and is a staple in numerous regional cuisines.

African Rice Facts

African rice Quick Facts
Name:	African rice
Scientific Name:	Oryza glaberrima
Origin	West Africa and Western Sudan
Colors	White, brown, or even red
Shapes	Small, elongated seed enclosed in a protective husk or hull
Taste	Somewhat nutty, with a mild, earthy undertone
Major nutrients	• Carbohydrates • Protein • Dietary Fiber • B Vitamins • Iron • Magnesium • Phosphorus • Potassium • Zinc • Antioxidants • Phytonutrients
Health benefits	Weight Management, Heart Health, Antioxidant Properties, Digestive Health, Immune Support, Bone Health, Anti-Inflammatory Potential, Skin Health, Energy Production

Name	African rice
Scientific Name	Oryza glaberrima
Native	West Africa and Western Sudan including Nigeria, Senegal, Sierra leone, guinea, Liberia, Ghana, Ivory Coast
Common Names	African Rice, Water Rice, Moroheiya Rice, Native Rice, Guinea Rice, Tropical Japonica Rice, Bouake Rice, Red Rice, Upland New Rice, Brown Guinea Rice, Lowland Rice, Upland Rice, Swamp Rice, Wild Rice, Bolanse Rice, Madagascar Rice, Nérica Rice, Bouake Rice, Ovambo Rice, Biay Rice, Hill Rice
Name in Other Languages	Afrikaans: Afrika-rys Amharic: Tena, Tena rice, Yä’āfirīka wät (የአፍሪካ ወተት), Afrika Ruz (አፍሪካ ሩዝ, አፍሪካ ሩዝ), Y’afriqa rus (የአፍሪቃ ሩዝ) Arabic: Arz ‘Afrīqī (أرز أفريقي), Arz Ifriqi (أرز إفريقي), ‘arz ‘afriqi (أرز أفريقي) Assamese: Aphrikān dhan (আফ্রিকান ধান) Bambara: Faro, Faro rice, Sinankuya Bengali: Aphrikān dhān (আফ্রিকান ধান) Bodo: Aphrikan dhan (आफ्रिकन धान) Bulgarian: Afrikanski oriz (Африкански ориз) Catalan: Arròs africà Chhattisgarhi: Afrikan chawal (आफ्रिकन चावल) Chichewa: Nsima ya Africa Chinese: Fēizhōu dàomǐ (非洲稻米), Guang fu dao, Xīfēi zāipéi dào (西非栽培稻),Fei zhou hong dao(非洲红稻),Fei zhou ye sheng dao (非洲野生稻) Croatian: Afrički riža Czech: Africká rýže, rýže africká Danish: Afrikansk ris Dholuo: Osuji, Osuji rice Dutch: Afrikaanse rijst English: African Rice, African cultivated rice , African red rice, African rice, African upland rice, West African floating rice Filipino: African Bigas Finnish: Afrikkalainen riisi, afrikanriisi French: Riz africain, Riz de Casamance, Riz des Baga, Riz flottant africain, Riz pluvial africain, Vieux riz Fula: Farina, Farina rice Fulah: Maaroori German: Afrikanischer Reis Greek: Afrikanikós rýzi (Αφρικανικός ρύζι) Gujarati: Āphrikan chokho (આફ્રિકન ચોખો) Hausa: Danduwa, Danduwa rice, Taushe, Tuwo masara, Tuwon Shinkafa Hebrew: Orez Afrikai (אורז אפריקאי) Hindi: Afriki chawal (अफ्रीकी चावल) Hungarian: Afrikai rizs Igbo: Oryza africana, Abakiliki rice, Ofada, Ofada rice, Abakaliki Rice Indonesian: Beras Afrika Italian: Riso africano Japanese: Afurika kome (アフリカ米), Afurikaine (アフリカイネ) Kannada: Āphrikān akki (ಆಫ್ರಿಕಾನ್ ಅಕ್ಕಿ) Kashmiri: Afriki chawal (افريقي چاول) Korean: Apeurika ssal (아프리카 쌀) Konkani: Afrikan tandal (आफ्रिकन तांदूळ) Kikongo: Kimpumu, Kimpumu rice Kinyarwanda: Akayove Afurika Luganda: Omuceere ogw’Emizira y’Ebifananyi Maithili: Afrikan chamal (आफ्रिकन चामल) Malay: Beras Afrika Malayalam: Āphrikkan ari (ആഫ്രിക്കൻ അരി) Mandinka: Noko, Noko rice, Nyebbeh Malagasy: Vary Afrikana Manipuri: Aphrikān chābor (আফ্রিকান চাবৰ) Marathi: Āphrikan tānduḷ (आफ्रिकन तांदूळ) Nepali: Aphrikan chamal (अफ्रिकन चामल) Norwegian: Afrikansk ris Odia: Āphrikān chā (ଆଫ୍ରିକାନ ଚା) Oromo: Oromiyaa Rice Persian: Berenj-e Afrikai (برنج آفریقایی) Polish: Ryz afrykanski Portuguese: Arroz africano Punjabi: Afriki chawal (ਅਫ਼ਰੀਕੀ ਚਾਵਲ) Romanian: Orez african Russian: Afrikanskiy ris (Африканский рис) Sanskrit: Afrikan dhan (आफ्रिकन धान) Santali: African bhat (ᱟᱯᱛᱷᱟᱜᱽ ᱠᱟᱯᱛᱷᱟᱜ) Serbian: Africki oriz (Афрички ориз) Sesotho: Likolo tsa Afrika Shona: Chibereko cheAfrica, Tsunga reAfrica Sindhi: Afriki chawal (افريقي چاول) Slovenian: Afriški riž Somali: Bariis Afriiqiyeed, Bariis Afriiq, Afrikanskiiy Ryis, Bariis Afrikaan Spanish: Arroz africano, Arroz de Guinea Swahili: Wali wa Afrika, African rice, Mchele wa Afrika, Mpunga wa Afrika, Mchele wa Kiafrika Swazi: Inyama yomuthi waseNingizimu Afrika Swedish: Afrikanskt ris Tamil: Āppirikka arisi (ஆப்பிரிக்க அரிசி) Telugu: Āphrikān rais (ఆఫ్రికాన్ రైస్) Thai: Khao Afrikka (ข้าวแอฟริกา) Tigrinya: Taǧǧya ‘Afirīqa (ጣጅያ ኣፍሪቃ), African Ruz, Raz Afrika (ራዝ ኣፍሪካ) Tswana: Peraka ya Setšo sa Afrika Turkish: Afrika pirinci Ukrainian: Afrikansʹkyy ris (Африканський рис), Rys afrykansʹkyy (Рис африканський) Urdu: Afriki chawal (افریکی چاول) Vietnamese: Gạo Châu Phi, Lúa châu Phi Wolof: Ceebu jen, Nopp naay, Nopp naa, Noket, Noket rice Xhosa: Ucingo lwemithi yaseAfrika, Umrice we-Afrika Yoruba: Iwe, Iwe rice, Ofada, Ofada rice Zulu: Unhlezi, Unhlezi rice, Inyama yase-Afrika, Ucingo lwemithi yase, Ningizimu Afrika, Isinkwa Sase-Afrika
Plant Growth Habit	Very variable, robust, annual grass
Growing Climates	Swampy, wet sites, lowland rainforests, swampy areas, upland fields, riverbanks and floodplains, coastal areas, subsistence farming, wetlands, marshes, flooded rice paddies, shallow lakeshores, riparian zones, Estuarine Areas
Soil	Grows well in slightly acidic to neutral soils. Soils rich in organic matter are beneficial however, proper drainage is essential to prevent long-term water stagnation
Plant Size	90 to 150 centimetres
Root	Fibrous root system
Stem	Herbaceous, hollow and non woody stem
Bark	Does not have a woody stem with bark like some trees and shrubs
Leaf	Typically long, slender, and lance-shaped with entire margins and parallel venation
Flowering season	June to September
Flower	Spikelet can produce several individual flowers. Each flower consists of a lemma and a palea that are often green or straw-colored
Fruit Shape & Size	Small, elongated seed enclosed in a protective husk or hull
Fruit Color	Various shades of white, brown, or even red
Seed	Small, oval-shaped, and typically flattened on one side. They have a tough outer husk that protects the inner layers of the seed
Seed Color	White, brown, red, or even black
Flavor/Aroma	Mild to slightly nutty or grassy
Taste	Somewhat nutty, with a mild, earthy undertone
Propagation	Direct Seeding, Transplanting
Lifespan	Within a single year
Season	July to October
Major Nutrition	Carbohydrates Protein Dietary Fiber B Vitamins Iron Magnesium Phosphorus Potassium Zinc Antioxidants Phytonutrients
Available Forms	Decoctions Infusions Poultices Tinctures
Health benefits	Weight Management Heart Health Antioxidant Properties Gluten-Free Mineral Content Digestive Health Immune Support Bone Health Anti-Inflammatory Potential Skin Health Energy Production

Plant Description

African rice is an exceptionally variable, robust annual herbaceous plant characterized by erect, sturdy culms that can reach heights of 120 centimeters on average, although some varieties can reach heights of 5 meters. Lowland rainforests, moist sites, estuaries, riparian zones, upland fields, riverbanks, and floodplains, coastal regions, subsistence agriculture, marshes, flooded rice paddies, shallow lakeshores, and riparian zones are all habitats where this plant is observed to thrive. The plant thrives in soils that are neutral to mildly acidic. Although organic matter-rich soils offer certain advantages, they must be adequately drained to prevent prolonged water stagnation. African rice serves as a carbohydrate source, thereby furnishing individuals with energy. Minerals such as magnesium and selenium, as well as proteins and vitamins (especially B vitamins), are also present in it.

West African food security is significantly impacted by African rice, which helps to nourish millions of people in the region. Its ingestion and cultivation are fundamental components of the culinary traditions of numerous West African nations. African rice cultivation encounters various obstacles, including diminished productivity, vulnerability to specific pests and diseases, and competition from Asian rice varieties that produce higher yields. The objective of research and development initiatives is to mitigate these obstacles and improve the rice production in Africa.

Roots

Typically, African rice possesses a fibrous root system, characterized by the formation of an extensive network of thin roots that extend throughout the uppermost stratum of soil. This root system facilitates the plant’s absorption of nutrients and water from the adjacent soil. The roots are tasked with the vital function of absorbing nutrients from the soil, including nitrogen, phosphorus, and potassium. These nutrients are essential for the development and growth of the organism. In addition to facilitating the assimilation of nutrients and water, the roots support the plant by establishing an anchor in the soil. This is particularly critical in areas susceptible to intense precipitation or high winds.

Stem

The stem of African rice is herbaceous, non-woody, and porous. The plant demonstrates an erect or semi-erect growth habit, denoting that its stem extends vertically or at a marginal inclination relative to the ground. This enables the plant to orient its leaves for maximum absorption of sunlight. There are internodes and nodes comprising the stem. Nodes are locations along the stem that serve as attachment points for reproductive structures (panicles), leaves, or branches. The segments of the stem that separate nodes are called internodes.

There are vascular bundles within the stem that comprise xylem and phloem tissues. Phloem transports nutrients, including sugars produced during photosynthesis, from the leaves to other portions of the plant, whereas xylem is responsible for transporting minerals and water from the roots to the rest of the plant. Protecting against water loss, physical injury, and pathogens, the epidermis serves as a barrier against these elements and is the outermost layer of the stem.

Leaves

Typically, the foliage consists of long, slender, lance-shaped leaves. Their straightforward leaf structure comprises a solitary leaf blade that is affixed to the stem via a petiole or leaf stalk. They have an alternate leaf arrangement, which consists of alternating leaf positions along the stem, with one leaf emerging from each node. Plants with parallel venation have veins that extend in a parallel line from the leaf’s base to its apex. Mature leaves frequently exhibit a deeper shade of green compared to their juvenile counterparts. Additionally, environmental factors and nutrient availability can impact leaf hue. The average length of leaves ranges from 20 to 50 centimeters (8 to 20 inches).

Flowers

Rice plants native to Africa generate inflorescences, which are assemblages or clusters of blossoms. These blossoms are referred to as “panicles.” Branching panicles comprise an assortment of diminutive spikelets. Each spikelet is capable of developing multiple blooms. Similar to those of other rice species, the flowers have a straightforward structure. Lemma and palea, two protective bracts that enclose the reproductive organs, comprise each flower. Frequently, the lemma and palea are straw-colored or green in hue. In general, flowers have a straw-colored, yellowish, or mild green hue. Wind is the primary pollinator of flowers. They are insect-pollinable, in contrast to certain other types of flowering vegetation.

Fruits

The rice kernels constitute the fruits. These cereals are harvested for human consumption and constitute the principal agricultural product of the plant. Every granule of rice is an adult seed that has been developed by the reproductive organs of the plant. The development of these seeds occurs within the spikelets of the panicle, the plant’s blossoming structure. A branched structure known as the panicle contains numerous spikelets. Although each spikelet comprises numerous individual flowers, it is generally the case that only a fraction of these flowers progress to complete maturity as rice grains.

Seeds

The African rice plant’s seeds germinate within the panicle’s spikelets, which constitute the blossoming structure of the plant. Although individual flowers may be present in each spikelet, only a subset of them will undergo development into fully mature rice grains. Similar to seeds of other varieties of rice, African rice seeds are small, oval-shaped, and typically one-sidedly flattened. They are protected by a strong outer husk that encases the seed’s inner layers. Diverse varieties of African rice seedlings may exhibit color variation. Possibly black, brown, white, or red, contingent upon the particular variety and environmental circumstances for development. Frequently, the coloring of rice granules affects their flavor and culinary application.

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Health benefits of African rice

African rice is a unique and nutritious grain that has been cultivated and consumed in various parts of West Africa for centuries. It offers a range of health benefits, including:

1. Weight Management

The dietary fiber present in African rice contributes to satiety, thereby aiding in weight management by encouraging a sense of satisfaction that discourages overeating.

2. Heart Health

African rice may support cardiovascular health, lower lipid levels, and reduce the risk of cardiovascular disease due to its fiber and phytonutrient content. Additionally, its potassium content may promote healthful blood pressure.

3. Antioxidant Properties

Antioxidants, including phenolic compounds and flavonoids, found in African rice protect cells from oxidative stress and reduce the risk of chronic diseases, such as cardiovascular disease and cancer.

4. Gluten-Free

African rice possesses an inherent absence of gluten, rendering it a wholesome and risk-free option for individuals afflicted with celiac disease or gluten sensitivity.

5. Mineral Content

African rice is an excellent source of calcium, which promotes healthy bones and teeth, and iron, which is crucial for preventing anemia.

6. Digestive Health

African rice contains dietary fiber, which prevents digestive issues and promotes regular bowel movements, thereby contributing to a healthy digestive system.

7. Immune Support

Iron and vitamin B6, among other minerals and vitamins found in African rice, are critical for maintaining a healthy immune system. Sufficient consumption of these nutrients may aid the body’s immune response to pathogens and diseases.

8. Bone Health

Calcium, which is present in African rice, is essential for the maintenance of healthy bones and teeth. Particularly beneficial for those who have restricted availability of dairy products as a calcium source.

9. Anti-Inflammatory Potential

The phytonutrient content of African rice may confer anti-inflammatory properties, according to some studies. This may reduce the likelihood of developing chronic inflammatory conditions.

10. Skin Health

African rice’s antioxidants and minerals can promote skin health through the inhibition of premature aging, stimulation of collagen synthesis, and shielding against ultraviolet damage.

11. Energy Production

African rice is an excellent source of carbohydrates, the primary source of energy for the body. It offers prolonged vitality, rendering it an appropriate selection for individuals who engage in physical activity.

Culinary Uses

Jollof Rice: Jollof rice is widely recognized and cherished throughout West Africa. African rice is prepared in the presence of a flavorful tomato-based sauce, seasonings, and an assortment of additional ingredients, including meat (chicken, beef, or goat), seafood, or vegetables. Jollof rice is a traditional dietary component of festive events and gatherings.
Fried Rice: Fried fried rice can also be prepared with African rice. Stir-frying cooked rice with eggs, vegetables, and occasionally meat or seafood. For enhanced flavor, it is seasoned with soy sauce or regional seasonings.
Plain Steamed Rice: Steamed African rice can be conveniently incorporated into stews, grilled meats, or vegetables, serving as a side dish. Its earthy and nutty flavor enhances an extensive variety of delectable dishes.
Rice and Stew: Conspicuous accompaniments to African rice consist of substantial and luscious stews, including okra stew, peanut stew (groundnut soup), and tomato-based sauces. The rice assimilates the stew’s flavors, resulting in a gratifying and harmoniously composed repast.
Jambalaya: Certain West African nations employ African rice in the preparation of a culinary creation akin to jambalaya. Tomatoes, vegetables, and a variety of spices—often chile peppers for a spicy kick—are utilized in its preparation.
Rice Porridge: Particularly for breakfast, a comforting rice porridge can be prepared with African rice. For a warm and nourishing dish, it is prepared with sugar or sweeteners, cinnamon or nutmeg, and milk or coconut milk.
Rice Balls: Certain regions employ African rice in the preparation of rice cakes and spheres. Frequent accompaniments to stews and sauces, they are also frequently savored as a side dish.
Rice Salad: African rice is suitable for use as a foundation in a variety of salads. It is combined with herbs, vegetables, and a vinaigrette to produce a nourishing and revitalizing salad.
Rice Pudding: Comparable to rice porridge, the sweet and buttery rice pudding can be prepared with African rice. In addition to cinnamon, nutmeg, or vanilla, raisins or other preserved fruits may be incorporated.
Rice and Beans: African rice and legumes are combined to produce a nourishing and protein-rich dish. Frequently, this mixture is prepared using a tomato-based sauce and seasoned with various seasonings.
Rice Pancakes: Certain West African cuisines employ powdered African rice in the preparation of fritters or rice pancakes. These are served as an appetizer or refreshment after being fried until crisp.
Rice Fufu: Certain cultural traditions involve the shaping and pounding of African rice into a glutinous side dish called “rice fufu.” It is frequently accompanied by sauces and soups.

Different Uses

Cultural and Traditional Rituals: Cultural festivals, traditional ceremonies, and rituals frequently incorporate African rice. It possesses substantial cultural significance and is occasionally employed in religious observances as an offering to deities or ancestors.
Ornamental and Decorative: African rice stalks and kernels have been incorporated into traditional crafts, including the creation of ornaments, jewelry, and woven baskets. Due to their distinctive appearance, African rice grains are highly sought after in artistic endeavors.
Soil Improvement: It has been acknowledged that African rice has the capacity to increase soil fertility. Due to its nitrogen-fixing characteristics, when cultivated in rotation with other crops, it can assist in increasing soil nitrogen levels and enhancing soil health.
Erosion Control: To mitigate soil erosion, African rice has been cultivated in vulnerable areas and along riverbanks in certain regions. Its root system can reduce the risk of soil erosion brought on by intense precipitation or flooding by stabilizing the soil.
Biodiversity Conservation: Constraints have been established to safeguard and preserve indigenous African rice varieties in conjunction with more extensive initiatives to conserve biodiversity. The conservation of these indigenous varieties contributes to the sustenance of genetic diversity and the capacity to adapt to shifting environmental conditions.
Genetic Resource for Breeding: The genetic diversity of African rice is crucial for rice breeding initiatives. It possesses advantageous characteristics, including drought tolerance, resistance to particular pests and diseases, and adaptability to local conditions. By incorporating these characteristics into contemporary rice varieties, one can increase crop yields and resilience.
Traditional Craft Making: African rice straw is utilized in certain communities to weave receptacles, hats, and mats. Straw is cured, dyed, and subsequently woven into a variety of ceremonial and everyday objects.
Animal Feed: Occasionally, African rice straw and husks are utilized as animal fodder, especially in resource-constrained rural regions. It supplies animals with both nutrition and roughage.
Research and Conservation: Preserving the genetic diversity and cultural significance of African rice is the focus of ongoing research and conservation initiatives. This entails the documentation of traditional knowledge pertaining to the cultivation and utilization of African rice.

Side effects

Allergies: Certain people might develop sensitivities or allergies to particular grains, such as rice. You should abstain from African rice and all other varieties of rice if you have an allergy to rice or develop symptoms such as pruritus, inflammation, edema, or respiratory distress subsequent to doing so.
Contaminants: Similar to other agricultural commodities, African rice has the potential to come into contact with impurities including heavy metals, pesticides, and mycotoxins. To prevent contamination, it is critical that African rice be cultivated, processed, and stored in accordance with quality and safety standards.
Weight Gain: Although African rice does not directly induce weight gain, its overconsumption or incorporation into high-calorie concoctions (e.g., fried rice with copious amounts of oil) may gradually contribute to weight gain. When producing rice-based dishes, it is critical to avoid overeating and instead opt for nutritious cooking techniques.
Digestive Sensitivity: Certain people who have digestive sensitivities or conditions such as irritable bowel syndrome (IBS) may encounter abdominal pain or congestion following the consumption of rice, including African rice. Optimizing whole-grain African rice varieties and modifying portion sizes may potentially mitigate the aforementioned symptoms.
Nutrient Absorption: Similar to other cereals, African rice is composed of phytates, which are compounds that impede the absorption of specific minerals, including zinc and iron. Nevertheless, this is typically not a substantial issue when incorporated into a varied dietary regimen. Incorporating African rice with vitamin C-rich foods has the potential to augment iron assimilation.

References:

https://www.cabidigitallibrary.org/doi/10.1079/cabicompendium.37961

https://gd.eppo.int/taxon/ORYGL

https://en.hortipedia.com/Oryza_glaberrima

https://tropical.theferns.info/viewtropical.php?id=Oryza+glaberrima

http://ngp.parc.gov.pk/gringlobal/taxon/taxonomydetail?id=26062

https://plants.usda.gov/home/plantProfile?symbol=ORGL2

https://www.wikidata.org/wiki/Q2670252

https://en.wikipedia.org/wiki/Oryza_glaberrima

The post Health benefits of African rice first appeared on Health Benefits.

Health benefits of Pearl millet

Sylvia — Fri, 29 Jul 2022 10:17:39 +0000

Pennisetum glaucum, commonly called pearl millet is the most widely grown type of millet in the northeastern part of the world. It is a major source of food to the local villagers of that region. In India, it is widely known as Bajra. It is an annual bunch grass belonging to Poaceae / Gramineae (Grass family). The plant is native across Africa from West to East and from there to Southern Africa where it is commonly grown as a grain crop. It was introduced to India in 3000 BC and later it is grown as a fodder crop in America, Brazil and Australia. It was first domesticated in the Western Sahara Desert more than 4,000 years. It is now widely grown around the world as a summer forage crop for livestock, a cereal grain, and an ornamental. Few of the popular common names of the plants are bulrush millet, burr bristle grass, cat’s tail grass, cattail millet, mongoose tail grass, pale pigeon grass, pearl millet, yellow bristle grass, yellow foxtail, poko grass, Indian millet, Bajra, Horse millet, African millet, Candle millet and Short millet.

Genus name comes from the Latin penna meaning feather and seta meaning bristle in reference to the flowers having long, feathery bristles. The specific epithet glaucum means having a bluish grey cast. The common name pearl millet refers to the round seeds of this millet species. It is one of the five most important kinds of cereal (rice, hungry rice, maize, sorghum, and millet) grown in the tropics. It is rich in energy, dietary fiber, zinc, iron, and antioxidants. Also, it is particularly useful as a weaning food for infants and as a galactagogue for lactating mothers. Increasingly, it is becoming a better alternative to wheat for diabetics. It is considered as a staple food in Africa and India where it is used to make flour, bread, porridge and couscous. As a feedstuff it is mainly grown to produce silage, hay or stand over pasture grazed directly. Grain is also used as a feedstuff, and by-products (bran, brewers’ grains) are available. Grain yields range from 250 kg to 1500 kg/ha, with average 670 kg/ha in Africa and 790 kg/ha in India.

Pearl Millet Facts

Pearl millet Quick Facts
Name:	Pearl millet
Scientific Name:	Pennisetum glaucum
Origin	Across Africa from West to East, and from there to Southern Africa
Colors	White, pearl-colored or yellow to grey-blue or brown, occasionally purple
Shapes	Globose to cylindrical or conical grains, 2.5–6.5 mm long
Taste	Sweet
Health benefits	Improve immune function, Prevents cancer, Prevents celiac disease, Improves muscle mass, Promotes Heart Health, Treats Iron Deficiency Anemia, Reduces Cholesterol, Promotes digestive health, Manages diabetes, Promotes weight loss, Relieves Constipation, Provides Energy, Preventing gallstones, Polycystic Ovarian Syndrome, Boosts Lung Power, Combats Acidity, Pregnancy Food, Strengthens Bones, Improves Eyesight, Beats Fatigue, Prevents gluten sensitivity, Skin and Hair Health

Name	Pearl millet
Scientific Name	Pennisetum glaucum
Native	Across Africa from West to East, and from there to Southern Africa. It was introduced to India in 3000 BC and later to America, Brazil and Australia
Common Names	Bulrush millet, burr bristle grass, cat’s tail grass, cattail millet, mongoose tail grass, pale pigeongrass, pearl millet, yellow bristle grass, yellow foxtail, poko grass, Indian millet, Bajra, Horse millet, African millet, Candle millet, Short millet
Name in Other Languages	Afrikaans: Pêrel gierst, Babala Albanian: Meli margaritar Amharic: lrili mashila (lርል ማሽላ) Arabic: Aldukhn alluwlu (الدخن اللؤلؤ), Duhun, Dukhon Armenian: Margarit korek (մարգարիտ կորեկ) Azerbaijani: Inci darı Bemba: Mpyoli Bengali: Muktā bājarā (মুক্তা বাজরা), bajara (বাজরা) Bulgarian: Perleno proso (перлено просо), sivosinkava koshtryava (сивосинкава кощрява) Burmese: Pulell millet Catalan: Xereix d’aresta groga Chinese: Zhēnzhū sù (珍珠粟), Jin se gou wei cao, Yu gu (御谷), La zhu bai Croatian: Biserno proso Czech: Perlová proso Danish: Perle hirse, Negerhirse Dutch: Negergierst , Parelgierst, Zeegroene naaldaar English: Pearl millet, Indian millet, Bajra, Bulrush millet, Cattail millet, Horse millet, Yellow bristlegrass, Pale pigeon grass, African millet, Candle millet, Yellow fox tail, Short millet, bulrush millet, pokograss Esperanto: Perla mijo Estonian: Pärli hirss, Vesihaljas kukeleib Filipino: Perlas millet Finnish: Helmi hirssi, Helmisulkahirssi French: Mil perlé, Mil africain, Millet perle, Millet à chandelles, Millet à chandelle, Millet pénicillaire, Pénicillaire, Mil à chandelle, Millet africain, Millet d’Afrique, Sétaire glauque, petit mil, mil, millet perle Georgian: Margalit’is pet’vi (მარგალიტის ფეტვი) German: Perlhirse, Negerhirse, Rohrkolbenhirse, Pinselgras, Gilb Fennich, gelbe Perlhirse, Fuchsrote Borstenhirse, Gelbe Borstenhirse, Gelbe Borstenhirse, Graugruene Borstenhirse, Niedrige Borstenhirse, Perlhirse, Rohrkolbenhirse Greek: Kechrí margaritarión (κεχρί μαργαριταριών), Amerikaniko kechri (Αµερικάνικο κεχρί), Kechri (Κεχρί), Kechri glaukochromi (Κεχρί γλαυκόχρωμη), Setaria glaukochromi (Σετάρια γλαυκόχρωμη) Gujarati: Mōtī bājarī (મોતી બાજરી), Bājarō (બાજરો),nbajari (બાજરી) Hausa: Gero mai lu’u-lu’u, Gero Hebrew: דוחן פנינים Hindi: Baajara (बाजरा), Bajra, Kolvi, Kolhu, laharra (लहर्रा) Hungarian: Gyöngy köles, Négerköles Icelandic: Perlu hirsi Indonesian: Millet mutiara Irish: Muiléad péarla Italian: Miglio africano, Miglio perla, Miglio perlato, miglio de l’India, miglio perlato; panicastrella scura; panico glauco; pesarone Japanese: Pārumiretto (パールミレット), Toujin kibi, Kin enokoro, Tôjin bie (トウジンビエ), Tôjin hie Javanese: Millet mutiara Kannada: Muttu rāgi (ಮುತ್ತು ರಾಗಿ), sajje (ಸಜ್ಜೆ) Kazakh: Injw tarı (інжу тары) Kikuyu: Mwere Konkani: Bajari (बाजरी) Korean: Jinju gijang (진주 기장) Kurdish: Melleya pez Lao: Muk muk (ມຸກມຸກ) Latin: Margarita milium Latvian: Pērļu prosa Lithuanian: Perlų soros Macedonian: Biser proso (бисер просо) Malagasy: Millet millet Malay: Mutiara mutiara Malayalam: Mutt millaṟṟ (മുത്ത് മില്ലറ്റ്), kanpari (കന്പരി) Maltese: Millieġ tal-perla Marathi: Mōtī bājarī (मोती बाजरी), bajari (बाजरी), sajagura (सजगुरा) Mongolian: Suvdan shar budaa (сувдан шар будаа) Nepali: Motee kore (मोती कोरे), Baajaraa, bajuro (बाजुरो) Netherlands: Zeegroene Naaldaar Norwegian: Perle hirse Occitan: Cua de vop, herbo de tal, làye, milhauco, mouséne, payen, pà d’auset Oriya: ମୋତି ମିଲେଟ, ବାଜରା bajara Pashto: د جوارو جوار Persian: ارزن مروارید Polish: Proso perłowe, Rosplenica sina Portuguese: Milheto, Milhete, Milho africano, Milho miúdo, Painço, Peniseto, Bajra, Mexoeira, milheto-pérola, milhã-amarelha, capim-tinga; milha-amarelada; milha-paiceira Punjabi: Mōtī bājarē (ਮੋਤੀ ਬਾਜਰੇ), bajra (ਬਾਜਰਾ) Romanian: Perla mei Russia: zhemchuzhnoye proso (жемчужное просо), Proso afrikanskoe (Просо африканское), Proso amerikanskoe (Просо американское), pennisetum sizyy (пеннисетум сизый), shchetinnik sizyy (щетинник сизый) Serbian: Biserno proso (бисерно просо) Sindhi: Muti jiwar (موتي جوار) Sinhala: Mutu menēri (මුතු මෙනේරි) Slovenian: Biserno proso Spanish: Mijo negro, Mijo perla, Mijo candela, Panizo negro, Pasto italiano, almorejo glauco, cola de zorra amarilla, hopillo, limpio frasco, rabo de zorro, bajra, mijo perla, panizo de Daimiel, panizo mamoso, legartera, panizo negro, Helmisulkahirssi, cusanillo, mijo perla Sundanese: Mutiara mutiara Swahili: Mawele, Uwele Swedish: Pärla hirs, Pärlhirs, graa Kolvhirs Tajik: арзан марворид-arzan marvorid Tamil: முத்து தினை-Muttu tiṉai, இளங்கம்பு ilan-kampu Telugu: పెర్ల్ మిల్లెట్-Perl milleṭ, గంచెలు gantelu Thai: ลูกเดือยไข่มุก-Lūk deụ̄xy k̄hị̀muk, Khao fang nok Tongan: Tetefa Turkish: Inci darı Ukrainian: перлове пшоно-perlove pshono, пенісетум американський Urdu: موتی باجرا Uzbek: Marvarid tariq Vietnamese: Ngọc trai kê, Lua miêu, cor duooi voi; kee voi; lus a mieeu Welsh: Miled perlog Yoruba: Emeye Zulu: Pearl millet, Amabele, Unyaluthi, Unyawoti, Unyawothi
Plant Growth Habit	Annual, erect, warm-season bunch grass
Growing Climates	Along roadsides and tracks, in cultivated areas such as rice fields, on dry open hillsides and open rocky places, in swampy areas, and on the inner edges of mangrove swamps, waste places and river banks in sandy soils
Soil	Best adapted to sandy or light loams and moist but well-drained soils. It has good tolerance to drought
Plant Size	Up to 10 feet tall and 3 feet wide
Root	Extensive root system
Stem	Upright stems can reach up to 1/2–1 inch diameter and have a dense covering of hairs at their nodes
Leaf	Alternate and simple. Leaf sheath is often hairy; ligule or junction is short, membranous, with a fringe of hairs 0.08–0.1 inch long. Blades are linear to linear-lanceolate, up to 1.5 m long and 8 cm wide and often pubescent.
Flowering season	September to October
Flower	Inflorescence a cylindrical, contracted, stiff and compact panicle, suggesting a spike, up to 200 cm long; rachis cylindrical, bearing densely packed clusters of 5-9 spikelets
Fruit Shape & Size	Globose to cylindrical or conical grains, 2.5–6.5 mm long
Fruit Color	White, pearl-coloured or yellow to grey-blue or brown, occasionally purple
Taste	Sweet
Plant Parts Used	Whole plant, leaf base
Propagation	By seed
Health Benefits	Improve immune function Prevents cancer Prevents celiac disease Improves muscle mass Promotes Heart Health Treats Iron Deficiency Anemia Reduces Cholesterol Promotes digestive health Manages diabetes Promotes weight loss Relieves Constipation Provides Energy Preventing gallstones Polycystic Ovarian Syndrome Boosts Lung Power Combats Acidity Pregnancy Food Strengthens Bones Improves Eyesight Beats Fatigue Prevents gluten sensitivity Skin and Hair Health
Season	March- May
Precautions	Pearl millet is not recommended for those with thyroid gland dysfunction, as it can further compromise the functioning of this butterfly-shaped gland and lead to various metabolic disorders. The oxalates in Bajra, if not cooked properly, can result in kidney stones and the phytic acid can interfere with the absorption of food in the intestine.

Plant Description

Pearl millet is an annual, erect, warm-season bunch grass that normally grows up to 10 feet tall and 3 feet wide and is held in place by an extensive root system that provides drought tolerance. Pearl millet’s deep root system grows relatively fast, and can scavenge residual nutrients. It is a good choice for low-input sustainable agricultural systems. The upright stems can reach up to 1/2–1 inch diameter and have a dense covering of hairs at their nodes. The plant is found growing along roadsides and tracks, in cultivated areas such as rice fields, on dry open hillsides and open rocky places, in swampy areas, and on the inner edges of mangrove swamps, waste places and river banks in sandy soils. The plant best adapted to sandy or light loams and moist but well-drained soils. It has good tolerance to drought.

Leaves

Leaves are alternate and simple. Leaf sheath is often hairy; ligule or junction is short, membranous, with a fringe of hairs 0.08–0.1 inch long. Blades are linear to linear-lanceolate, up to 1.5 m long and 8 cm wide and often pubescent. Margins are minutely toothed and somewhat rough. The sheath has very sparse hairs at the base of the collar and is often hairless.

Flowers

Inflorescence a cylindrical, contracted, stiff and compact panicle, suggesting a spike, up to 200 cm long; rachis cylindrical, bearing densely packed clusters of 5-9 spikelets, subtended by a tuft (involucre) of up to 90 bristles about as long as spikelets, but in some cultivars with a few stiff bristles up to 2 cm long.

Spikelets

Spikelets are obovate, 3–7 mm long, usually 2-flowered; glume 2, lower one is 1 mm long while upper one is 2.5 mm long. Lower floret is male or sterile while upper one bisexual. Lemma is ovate, pubescent on margins; palea is almost as long as lemma; lodicules absent; stamens 3, anthers 2–5 mm long, tipped with brush-like bristles; ovary superior, obovoid, smooth, with 2 hairy stigmas, connate at the base.

Fruits

Fruit a free-threshing caryopsis (grain), globose to cylindrical or conical, 2.5–6.5 mm long. They are variously colored from white, pearl-coloured or yellow to grey-blue or brown, occasionally purple, hilum marked by a distinct black dot at maturity. The 1000-seed weight can be anything from 2.5 to 14 g with a mean of 8 g. The seeds are highly attractive to birds.

History

Since prehistoric times, pearl millet has been grown prominently in Africa and Indian Subcontinent. It is supposed that pearl millet originated in Africa and was later introduced to India. The earliest archaeological evidences show that millet was cultivated in India around 2000 BC; hence, domestication in Africa must have taken place before that. Its origin can be trailed back to North Africa, specifically in Ethiopia but the center of diversity for the crop was in the Sahel zone of West Africa. From there, its cultivation subsequently spread to east and southern Africa, and southern Asia. It was introduced in the United States in the 19th century. Millet is popular as birdseed and livestock fodder in Western Europe and North America, but it has recently gained popularity as a delicious and nutritious grain due to its nutritious benefits and gluten-free status. At present, India is the leading commercial producer of pearl millet, followed by China and Nigeria.

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Health Benefits of Pearl Millet

Whole grains are increasingly getting a reputation for being one of the best and holistic food sources available to humankind. It is a nutrient-dense whole grain that is getting a lot of attention for its many health benefits. Apart from being packed with B vitamins and many minerals, it also consists of antioxidants like phytates, phenols and tannins. These phytonutrients add to the nutritional value of Pearl millet. Listed below are some of the key benefits you can gain from consuming Pearl millet

1. Improve immune function

Pearl millet is not only packed with essential proteins, vitamins and minerals but also contains antioxidants that work together to boost your immune system. It consists of flavonoids, which can not only bolster a weak immune system but also prevent free radical damage of the cells. The immune-boosting properties of Pearl millet are needed during the winter months because it is a warming food that helps prevent the common cold and flu.

2. Prevents cancer

Pearl millet consists of omega-3 fatty acids and antioxidants. Its antioxidant component is mostly phenolic compounds particularly flavonoids. Antioxidants play an important role in the body’s defense system against harmful by-products in the body. Researches have reported the number of phenols in pearl millet grains as 608.1mg/100g and that in pearl millet flour as 761mg/100g. The whole grain millets contain more phenols concentrated in the outer pericarp and testa of the seed.

3. Prevents celiac disease

Pearl millet is ideal for people with celiac disease. Celiac disease occurs in the small intestine of gluten-intolerant individuals, where it interferes with the body’s ability to absorb the nutrients from the food you eat. It is gluten-free and retains its alkaline properties after cooking which is good for people with wheat, barley, or rye allergies.

4. Improves muscle mass

Proteins found in Pearl millet are high-quality plant proteins, packed with almost all the essential amino acids. It means consuming Pearl millet frequently can help you build and maintain your muscle mass, particularly if you are a bodybuilder or sportsperson. This may help those at risk of developing or already suffering from malnutrition, protein deficiency and muscle loss or sarcopenia.

5. Promotes Heart Health

Pearl millet has a high magnesium and potassium content, making it an ideal food for people with high blood pressure. It consists of about 34% and 8% of the recommended daily intake (RDI) of magnesium and potassium respectively in 100 grams. Research has shown that magnesium lowers the blood pressure of people with hypertension. Similarly potassium reduces the effect of sodium in the body which eventually reduces the body’s blood pressure. This nutritious millet normalizes cholesterol levels in the blood.

6. Treats Iron Deficiency Anemia

Pearl millet is a very rich source of iron. Recently, new variants of pearl millet are being conventionally cultivated, which provides a higher level of dietary iron to women. Iron deficiency causes generalized fatigue and impairs mental development as well. It increases both maternal and neonatal mortality rate in obstetric population. It has been found in a study among children under 3-years of age with iron deficiency anemia that, regular consumption of pearl millet met their daily requirement of iron for their physiological demands.

Additionally, pearl millet also contained abundant amount of zinc, which is essential for normal growth and development of a strong immune system. Iron deficiency anemia is very common in obstetric population and school going children as they often eat rice and wheat, which is a very poor source of iron. This advocates the regular introduction of pearl millet in diet.

7. Reduces Cholesterol

Pearl millet consists of a chemical, known as phytic acid, which is proposed to increase the cholesterol metabolism, thus stabilizing the cholesterol level in the body. It also contains the vitamin niacin, which reduces the cholesterol.

8. Promotes digestive health

Due to its high water and fiber content, pearl millet prevents constipation and ensures a healthy digestive tract. Pearl millet is also known to reduce the risk of gall stone occurrence. Insoluble fiber content in millet reduces the production of excessive bile in our system. An excessive amount of bile secretion in our intestine often leads to aggravating the condition of gallstones.

9. Manages diabetes

The millet had a low glycemic index of 55 when compared with sorghum, finger millet, and mung bean. Low glycemic index foods cause your blood sugar to rise gradually, not quickly, after eating them. Foods with a low glycemic index reduce insulin response and improve low-density lipoproteins (LDL) levels in the body which is useful for preventing diabetes and other metabolic disorders.

10. Promotes weight loss

Pearl millet promotes weight loss because of its high fiber content. Due to its fiber content, it gives a feeling of satiety for a longer period by helping the grain to move slowly from the stomach to the intestine, thus preventing overeating.

11. Relieves Constipation

Rich fiber content of pearl millet eases the process of digestion and provides a relief from constipation. Children who suffer from chronic constipation must be regularly fed with a small amount of pearl millet. In addition, it reduces the secretion of bile acids and lowers the risk of gall stone formation.

12. Provides Energy

Pearl millet is a good source of energy. It provides about 363 K Cal of energy per 100 grams which is comparable with commonly consumed cereals like wheat (346KCal/100 grams) and Rice (345KCal/100 grams). It also provides a good amount of protein, fatty acids, minerals, vitamins, dietary fiber, and polyphenols. Typical millet protein contains a high quantity of essential amino acids especially the sulfur-containing amino acids (methionine and cysteine). It is considered one of the best cereal plant-based protein sources.

14. Preventing gallstones

It has fiber which can help to reduce the chances of gallstone occurrence. The excessive amount of bile secretion in the intestine leads to gallstones. It has insoluble fiber which can help to reduce the secretion of excessive bile in the system and it speeds up the intestinal transit time. It can increase the insulin sensitivity which can prevent the formation of gallstones.

15. Polycystic Ovarian Syndrome

PCOS is a common problem affecting women of all age groups right from teenagers to those in menopause. This hormonal disorder can not only play havoc with your health but also interferes with mood, causing severe fatigue, leading to unwanted hair growth. Besides medication, losing weight, strict dietary control aid in overcoming this condition and Pearl millet is one such food source that can provide ample help. Loaded with iron and fiber, Pearl Millet cuts down on the visceral fat – the type of fat around abdominal region, thus regulating menstrual cycle and preventing other associated lifestyle disorders.

16. Boosts Lung Power

Pearl millet is an ideal winter food, particularly for those suffering from asthma and chronic obstructive pulmonary disease or COPD. The anti-inflammatory properties in Pearl Millet and the presence of Omega-3 oils reduce swelling, clear mucous and aid in proper breathing.

17. Combats Acidity

Pearl millet falls into the category of alkaline foods, which means it is an ideal choice of food for fighting acidity. Building up of gases can lead to various other complications like severe discomfort in the chest, burning sensation in the stomach and esophagus. Acidity can be dealt by following strict diet rules like consuming bland foods, eating on time. Pearl millet mixed with vegetables reduces acidity considerably.

18. Pregnancy Food

If you are pregnant, Pearl Millet is your must-have cereal, due to its rich presence of Vitamin B9 also known as folic acid. Folate is a crucial for forming DNA and RNA and is key for producing red blood cells, a major factor that can define the growth rate of the fetus in the pregnancy.

19. Strengthens Bones

If you are above 30 and already experiencing joint pains, get Pearl millet on to your diet list. Phosphorous rich Pearl millet along with calcium strengthens bones, prevents joint pains and also averts the risk of chronic conditions like osteoporosis.

20. Improves Eyesight

Night blindness is a chronic condition and could be hereditary in few cases. Poor eyesight in children and adults can cause serious complications and Pearl millet, loaded with vitamin A and zinc prevents night blindness, provides better eyesight and reduces other vision related problems like macular degeneration or presbyopia.

21. Beats Fatigue

Fatigue is often a symbol of poor metabolism and the body needs to be fuelled in the form of food for that instant energy. Pearl millet being rich in Vitamin B1 helps in better absorption of the nutrients in to the body by converting it into Adenosine Triphosphate or ATP.

22. Prevents gluten sensitivity

Pearl millet is a gluten-free grain, which means that it does not cause any gluten intolerance, gluten allergy or wheat allergy. The manufacturing process of Pearl millet products does not require or involve the addition of other grains or flours. This ensures that Pearl millet products are gluten-free and safe for consumption in moderate amounts for all those suffering from celiac disease or any other type of gluten-related problems.

23. Skin and Hair Health

Pearl Millet is a powerhouse of various nutrients that can contribute highly towards beautiful skin and healthy hair growth. Due to the presence of protein, fiber, iron, zinc, foliate and niacin, this super food strengthens hair follicles, makes the skin glow from within.

Benefits of Pearl millet for hair

Pearl millet can help with hair loss of the most common hair problem.

Prevent Hair Loss

Pearl millet flour is rich in B and folic acid vitamins and can enhance the quality of hair, preventing hair loss.

Strengthens Hair Follicles

Protein strengthens hair follicles, one of the most significant benefits of Pearl millet for hair. According to the magazine ‘Dermatology Practical and Conceptual’, protein malnutrition can cause hair loss.

Prevents Hair Loss with Patterns

Research has concluded that iron deficiency plays a role in patterned hair loss. Pearl millet provides a good amount of iron and that will eventually help to slow or stop patterned hair loss. It provides 11% of the recommended daily intake of iron. The presence of potassium in Pearl millet flour also helps prevent hair loss. An Oxford Bio labs study found a link between hair loss and a decreased function of potassium channels within hair follicles.

Prevents Hair Breakage

While too much vitamin A can be dangerous, enough is needed to allow the scalp to produce sebum. The sebum helps to strengthen the hair and prevents breakage.

Traditional uses and benefits of Pearl millet

The plant is appetizer and tonic.
It is useful in the treatment of heart diseases.
Fruits have been rubbed on open facial pimples in order to get rid of them.
In African traditional medicine the grain has been applied to treat chest disorders, leprosy, blennorrhea and poisonings, and the ground grain as an anthelmintic for children.
Root decoction is drunk to treat jaundice.
Vapor of inflorescence extracts is inhaled for respiratory diseases in children.
Nursing mothers also take Pearl millet to improve lactation.

Culinary Uses

Seed can be consumed raw or cooked.
It can be used like rice in sweet or savory dishes, or can be ground into a powder and used as a flour for making bread, porridge etc.
Grain is often fermented to make various foods.
The sweet tasting grains are eaten raw by children.
Pearl millet is commonly used to make bhakri flatbread.
It is also boiled to make a Tamil porridge called kamban choru or kamban koozh.
In Rajasthani cuisine bajre ki khatti rabdi is a traditional dish made with pearl millet flour and yogurt.
It is usually made in summers to be served along with meals.
Decorticated and pounded into flour it is consumed as a stiff porridge or gruel in Africa, or as flat unleavened bread (chapatti) in India.
In Africa there are various other preparations such as couscous, rice-like products, snacks of blends with pulses, and fermented and non-fermented beverages.
In Nigeria, it is soaked, fermented, and ground together with sorghum or maize to make a nutritious weaning food called Ogi or Akamu.
In some parts of Nigeria, Ghana, Niger, and Namibia a beverage, called Kunu is made from soaked, fermented, and ground pearl millet. It is often spiced up using ginger, cloves, and cinnamon.

Recipes

Pearl Millet Khichdi

Ingredients

Pearl millets – 100 grams
Beans– 50 grams
Cumin seeds – 1 teaspoon
Turmeric powder– 1/4 teaspoon
Mustard seeds– 1/4 teaspoon
Salt to taste
Red chili powder- 1/2 teaspoon
Ground nut- 1/2 cup
Ginger garlic paste- 1 tablespoon
Chopped onion – 1
Sesame oil – 2 tablespoon

Directions

Soak pearl millets one hour prior to the cooking.
Heat sesame seed oil in pan and sauté the onion, groundnuts and ginger garlic paste.
Add the spices to taste and stir till the mixture is cooked.
Add pearl millets and beans and water as per the desired consistency. Cook for fifteen minutes and serve hot.

Homemade Multigrain Bread

Ingredients

For Multigrain Bread

2 cups whole wheat flour
1/4 cup red millet flour
1/4 cup white millet flour
1/4 cup bajra (black millet) flour
1 tbsp. powdered flaxseeds
1 tsp white sesame seeds
1 tsp melon seeds
1 tsp quick cooking rolled oats
1/4 tsp gluten powder
a pinch of calcium propionate powder
1 tsp salt
1 tbsp. instant dry yeast
1 tbsp. castor sugar

To Be Mixed Into a Topping

1/2 tsp whole red millet
1/2 tsp whole Bajra
1 tsp quick cooking rolled oats
1/2 tsp flax seeds

Direction

To make multigrain bread, combine the yeast, sugar and ¼ cup of warm water in a bowl and mix well. Cover it with a lid and keep aside for 10 minutes.
Combine all the remaining ingredients along with the yeast-sugar mixture in a deep bowl, mix well and knead into loose sticky dough using approx. 1½ cups of warm water.
Place the dough in a greased bread loaf tin of 200 mm. (8”). Wet your fingers and press the dough lightly to spread it evenly.
Sprinkle the prepared topping evenly over it, cover it with a dry muslin cloth and keep aside in a warm place for 30 minutes.
Bake it in a pre-heated oven at 210°c (420°f) for 20 minutes.
Lower the temperature to 160°c (320°f) and bake it for 10 minutes. Keep aside to cool slightly.
Once the bread loaf has cooled slightly, de-mould it and cut it into 13 mm. (½“) bread slices.
Serve the multigrain bread or use as required.

Other Facts

The 1000-seed weight can be anything from 2.5 to 14 g with a mean of 8 g.
Stems are widely applied for fencing, thatching and building, as fuel and as a poor-quality fodder.
Split stems are used for basketry.
Dye for leather and wood is obtained from red and purple flowered types.
In some areas the grains are used in rituals.
Outside Africa and India pearl millet is mostly grown as a green fodder crop for silage, hay making and grazing.
Pearl millet is the staple food for over 100 million people in parts of tropical Africa and India.

Side effects of Pearl millet

Pearl millet is a nutrient-dense healthy food and safe for consumption for most. However, in some cases, excess consumption of Pearl millet may also lead to some adverse effects. This is especially true for those who have an underlying health issue or are at risk of developing one that may be exacerbated by Pearl millet consumption. The following are all the health problems that may be caused or worsened by Pearl millet consumption.

Cause mal-absorption syndrome

Pearl millet consists of several phytonutrients or phytochemicals and a particular class of nutrients in this grain are also known as anti-nutrients. Anti-nutrients like phytic acid are plant compounds that impair the body’s ability to absorb essential nutrients and usually aren’t a cause for concern if you have a balanced diet without an excess of anti-nutrient-heavy grains and legumes. However, if you consume an excess of Pearl millet, especially combined with legumes, lentils and other grains, then it may cause mal-absorption syndrome and nutritional deficiencies in your body. This in turn could have far-reaching effects on your health.

Cause kidney stones

Pearl millet has high amounts of calcium and oxalates. These two compounds tend to accumulate in the body and create kidney stones in the long run, especially if the Pearl millet is not properly washed and thoroughly cooked. If you already have kidney disease or bladder infection, then consult a doctor or nutritionist about your Pearl millet consumption and avoid it if needed.

Worsen digestive disorders

Pearl millet is packed with dietary fiber, which is great for most people but a bane if you have a pre-existing digestive disorder. If you have irritable bowel syndrome, inflammatory bowel disease or Crohn’s disease then consuming even small amounts may cause your intestinal and stomach linings to get inflamed. If you have any such digestive disorder, you should avoid it. If any symptoms of inflammation show up after consuming Pearl millet, then consult your doctor to find out if you have any of these health issues.

Worsen thyroid dysfunction

Pearl millet consists of high amounts of goitro-genic compounds like glucosylvitexin, glycosylorientin and vitexin. Consuming excess amounts of Pearl millet may therefore impair your thyroid function primarily by impairing the absorption of iodine. If you eat too much, you may be at risk of hypothyroidism, iodine deficiency and even goiter. Consult your doctor or nutritionist about the right amount of Pearl millet you should be eating.

References:

https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=796685#null

http://www.hear.org/pier/species/pennisetum_glaucum.htm

https://www.missouribotanicalgarden.org/PlantFinder/PlantFinderDetails.aspx?taxonid=259533&isprofile=1&basic=Pennisetum%20glaucum%20%27Purple%20Majesty%27

https://pfaf.org/user/Plant.aspx?LatinName=Pennisetum+glaucum

http://www.theplantlist.org/tpl/record/kew-432725

https://en.wikipedia.org/wiki/Pearl_millet

https://www.feedipedia.org/node/724

https://uses.plantnet-project.org/en/Pennisetum_glaucum_(PROTA)

https://indiabiodiversity.org/species/show/243307

https://plants.usda.gov/DocumentLibrary/plantguide/pdf/pg_pegl2.pdf

https://www.cabi.org/isc/datasheet/39766

https://edis.ifas.ufl.edu/publication/AG347

https://plants.usda.gov/home/plantProfile?symbol=PEGL2

The post Health benefits of Pearl millet first appeared on Health Benefits.

Health benefits of Tepary Bean

Sylvia — Tue, 22 Jun 2021 11:15:22 +0000

Phaseolus acutifolius, commonly known as Tepary bean, is an herbaceous, annual plant belonging to Fabaceae / Leguminosae (Pea family). The plant is native to southwestern United States and Mexico and has been grown there by the native peoples since pre-Columbian times. It is more drought-resistant than the common bean and is grown in desert and semi-desert conditions from Arizona through Mexico to Costa Rica. The waters requirements are low and the crop will grow in areas where annual rainfall is less than 400 mm (16 in). Tepary bean, Texas bean, Pawi, Pavi, Tepari, Escomite, Yori mui, Yorimuni and Yori muni are the common names of the plants.

The name tepary may derive from the Tohono O’odham phrase tʼpawi or “It’s a bean”. The name for a small bean was recorded in the 17th century, in the now extinct Eudeve language of northern Mexico, as tépar. Names that contain yori in them typically refer to non-native species of beans since those names mean “non-Indian person’s bean”. The plant is grown mainly for its edible seed and is said to have been in cultivation for over 5,000 years in southwestern N. America. Nowadays it is grown mainly in south-western USA and Mexico as a traditional pulse crop, though it is also cultivated, mostly on a small scale, in further parts of USA; Central America; the West Indies; Chile; Australia; S Asia; E and W Africa (Uganda, Mali, and Senegal). After World War II the cultivation decreased drastically in the traditional areas, the crop however is nowadays once more gaining interest.

Tepary Beans Facts

Tepary bean Quick Facts
Name:	Tepary bean
Scientific Name:	Phaseolus acutifolius
Origin	Southwestern United States and Mexico
Shapes	Compressed pod, straight or slightly curved, 5–9 cm long and 0.5–1 cm wide, rimmed on margins
Health benefits	Beneficial for lose weight, heart, diabetes, cancer, Stay young, Good for digestion, Boost your iron intake, Help prevent osteoporosis, Ultimate brain foods, Rich in foliate, Gluten-free, Muscles repairment

Name	Tepary bean
Scientific Name	Phaseolus acutifolius
Native	Southwestern United States and Mexico and has been grown there by the native peoples since pre-Columbian times. It is more drought-resistant than the common bean and is grown in desert and semi-desert conditions from Arizona through Mexico to Costa Rica
Common Names	Tepary bean, Texas bean, Pawi, Pavi, Tepari, Escomite, Yori mui, Yorimuni and Yori
Name in Other Languages	Afrikaans: Melkboontjie Albanian: Fasule e tepert Amharic: Arenigwadē bak’ēla (አረንጓዴ ባቄላ) Arabic: Alfaswlia (الفاصولياء) Armenian: T’eyi lobi (թեյի լոբի) Azerbaijani: Tepary lobya Bengali: Ṭēpāri śima (টেপারি শিম) Bulgarian: Teparinov bob (тепаринов боб) Burmese: Tepary bean Catalan: Mongetera tepary Chinese: Sān yuán dòu (三元豆), Kuān yè càidòu (宽叶菜豆) Croatian: Tepary grah Czech: Fazolové lusky Danish: Hepebønne, Tepary-bønne Dutch: Tepary bean, Tepary-boon English: Tepary bean, Texas bean Esperanto: Fazeolo, Tepari-fazeolo Estonian: Tepary bean Filipino: Apong bean Finnish: Tepary papu, Papu French: Haricot tepary Georgian: Tikhis lobio (თიხის ლობიო) German: Tepary Bohne, Teparybohne, Tepary-Bohne Greek: Fasóli (φασόλι), Fasoli tepary (Φασόλι τεπαρι), Mexikánika fasólia (Μεξικάνικα φασόλια) Gujarati: Ṭēparī bīna (ટેપરી બીન) Hausa: Wake tepary Hebrew: שעועית ערבה Hindi: Tipaee sem (तिपाई सेम) Hungarian: Tepary bab Icelandic: Tepary baun Indonesian: Kacang tepary Irish: Bean tepary Italian: Fagiolo tepario, Fagiolo Tepary, Fagiolo tepari Japanese: Teparībīn (テパリービーン) Javanese: Kacang buncis Kannada: Ṭepari huruḷi (ಟೆಪರಿ ಹುರುಳಿ) Kazakh: Burşaq burşağı (бұршақ бұршағы) Korean: 4 gi kong (4 기 콩) Kurdish: Bejî ya zêde Lao: Thouaheuong (ຖົ່ວເຫຼືອງ), thov (ຖົ່ວ) Latin: Faba quoque tepary Latvian: Tepary pupiņa Lithuanian: Tepary pupos Macedonian: Techen grav (течен грав) Malagasy: Tsaramaso satroka Malay: Tepary kacang Malayalam: Teppaṟi bīn (ടെപ്പറി ബീൻ) Maltese: Fażola teparja Marathi: Teparee been (टेपरी बीन), taiparaiai baiain Mayan: Xmayum Mongolian: Tepary buurtsag (Tepary буурцаг) Nepali: Teparee been (टेपरी बीन) Norwegian: Tepary bønne Oriya: ଟେପରୀ ବିନ୍ Pashto: تپري لوبیا Persian: لوبیای ترشی Polish: Fasola tepary, Fasola Ostrolistna Portuguese: Feijão tepário Punjabi: Ṭēparī bīna (ਟੇਪਰੀ ਬੀਨ) Romanian: Fasole tepară, Fasole Cu Frunze Ascutite Russian: Boby tepary (бобы тепари), Fasol Ostrolistnaya (Фасоль остролистная), Fasol’ ostrolistnaia, Tepari (Тепари) Serbian: Tepari bean (тепари беан) Sindhi: ٽپيري جي ٻو Sinhala: Tepari bōṁci (ටෙපරි බෝංචි) Slovakian: Fazuľa končistolistá Slovenian: Tepary fižol Spanish: Frijol tepary, Escomite, Escumite, Frijol piñuelero, Judía tépari, Tépari, garbancillo bolando Sudanese: Buncis tepary Swedish: Tepary böna Tajik: Lūʙijoi tepary Tamil: Ṭeppari pīṉ (டெப்பரி பீன்) Telugu: Ṭepāri bīn (టెపారి బీన్) Thai: T̄hạ̀w tepary (ถั่ว tepary) Turkish: Terbiyeli fasulye Ukrainian: Kvasolya (квасоля), Kvasolya Zolotistaya Urdu: ٹپری بین Uzbek: Tepalik loviya Vietnamese: Dậu tepary welsh: Ffa tepary Zulu: Ubhontshisi onobuhlakani
Plant Growth Habit	Climbing, trailing or more or less erect and bushy herbaceous annual plant
Growing Climates	Usually found growing along srream beds and dry washes in pine-oak forest, scattered among small bushes and cacti
Soil	Light, well-drained soils are preferred; reasonable yields can be obtained on poor sandy soils with pH 5–7. Tepary bean does not tolerate waterlogging, and heavy clays are unsuitable. It is moderately tolerant of saline and alkaline soils
Plant Size	Up to 30 cm high
Stem	Stems are usually prostrate, or climbing, but can sometimes grow upwards, unsupported. Stem and leaves are generally hairless, but may have a fine covering of very short hairs.
Leaf	Leaves are divided into three leaflets; one terminal, and an opposite pair just below. Leaflets are widest below the middle; broadly or narrowly lanceolate in shape, with a smooth, shiny surface and crossed by several prominent veins.
Flower	Flowers are bisexual, papilionaceous; pedicel 3–7 mm long. Calyx is campanulate, 3–4 mm long, the upper 2 lobes united into one, the lower 3 triangular. Corolla is white, pink or pale lilac, standard half-reflexed, broad, emarginate, up to 1 cm long, wings up to 1.5 cm long, keel narrow, coiled
Fruit Shape & Size	Compressed pod, straight or slightly curved, 5–9 cm long and 0.5–1 cm wide, rimmed on margins, with short but distinct beak, hairy when young
Seed	Roundish to oblong, about 8 × 6 mm, white, yellow, brown or deep violet, sometimes variously flecked. The seeds absorb water very easily.
Propagation	By seed
Health Benefits	Helps lose weight Good for your heart Manage diabetes Fight cancer Stay young Good for digestion Boost your iron intake Help prevent osteoporosis Ultimate brain foods Rich in foliate Gluten-free Muscles repairment
Traditional uses and benefits	The plant is bitten and held between the teeth as a traditional treatment for toothache. Research in the United States and Mexico suggest that lectin toxins and other compounds from tepary beans may be useful in chemotherapy for treating cancer.

Plant Description

Tepary bean is climbing, trailing or more or less erect, bushy herbaceous annual plant with stems up to 4 m (13 ft.) long. The plant is found growing along stream beds, dry washes in pine-oak forest, scattered among small bushes and cacti. Light, well-drained soils are preferred; reasonable yields can be obtained on poor sandy soils with pH 5–7. Tepary bean does not tolerate waterlogging, and heavy clays are unsuitable. It is moderately tolerant of saline and alkaline soils. Stems are usually prostrate, or climbing, but can sometimes grow upwards, unsupported. Stem and leaves are generally are hairless, but may have a fine covering of very short hairs.

Leaves

Alternate leaves are divided into three leaflets; one terminal, and an opposite pair just below. Petiole is 2–10 cm long and stipels are linear, up to 2 mm long. Leaflets are ovate to ovate-lanceolate, 4–8 cm long and 2–5 cm wide, acute and usually pubescent below. They are widest below the middle; broadly or narrowly lanceolate in shape, with a smooth, shiny surface and crossed by several prominent veins.

Flowers

Inflorescence an axillary raceme, 2–5 flowered. Flowers are bisexual, papilionaceous; pedicel 3–7 mm long. Calyx is campanulate, 3–4 mm long, the upper 2 lobes united into one, the lower 3 triangular. Corolla is white, pink or pale lilac, standard half-reflexed, broad, emarginate, up to 1 cm long, wings up to 1.5 cm long, keel narrow, coiled. The banner petal is the largest; it has a notch at the top and its edges are slightly curved inwards. The two wing petals are angled outwards and downwards, separated by the twisted keel petals, colored white to green. Stamens 10, 9 fused and 1 free; ovary superior, c. 0.5 cm long, densely pubescent, style with a thickened terminal coil, with collar of hairs below the stigma. Flowers appear with the summer rains, first appearing in late August.

Fruit

Fertile flowers are followed by compressed pod, straight or slightly curved, 5–9 cm long and 0.5–1 cm wide, rimmed on margins, with short but distinct beak, hairy when young, 2–9-seeded. Seeds are globose to oblong, 4-10 mm long and 2- 7.5 mm wide, white, yellow, brown, purple, black or variously speckled, dull. They mature 60 to 120 days after planting.

[See image gallery at www.healthbenefitstimes.com]

Health benefits of Tepary bean

Tepary bean consists of high fiber content, which is excellent for people with diabetes, because it causes a slower release of its sugars. It is also rich in protein and a wide range of minerals like calcium, magnesium, potassium, phosphorus, iron and zinc. The main health benefits of this legume can be attributed to its high fiber content and the presence of amylase, a type of starch that is digested very slowly. Given below are some of the benefits provided by tepary beans

1. Helps lose weight

Tepary beans can be a wonderful addition to a healthy weight loss diet because they are densely packed with important nutrients and give you the feeling of fullness for long periods of time. They are high in fiber and protein content, both of which are essential nutrients when you are trying to lose weight. While proteins help improve your satiety and burning of calories, fiber keeps you feeling fuller for longer hours. When you eat foods that are high in glycemic index, it causes a rapid spike in blood sugar levels that in turn triggers the fast release of insulin that lowers your blood sugar again. This rapid change in blood sugar levels leaves you feeling hungry. Tepary beans, on the other hand, have a low glycemic index, which is another plus point when you are on a weight loss diet. Foods with low glycemic index help in avoiding drastic changes in the blood glucose levels.

2. Good for your heart

High levels of LDL cholesterol or bad cholesterol in the blood is one of the leading causes of heart diseases. LDL can stick to the walls of your blood vessels and cause inflammation as well as the build-up of plaque. High amount of fiber in tepary beans play an important role in lowering the bad cholesterol levels in the blood. Fiber binds with cholesterol and prevents its absorption in the gut. Tepary beans also contain good amounts of phytosterols and saponins that are helpful in lowering cholesterol. In addition to dietary fiber, these beans are also rich in various minerals that help lower the risks of heart attacks and stroke. They are good sources of potassium and magnesium, two minerals essential for your heart. Potassium helps remove excess water and sodium from your body, which helps in reducing blood pressure. Magnesium also helps in lowering blood pressure along with improving the functioning of nerves.

3. Manage diabetes

Tepary bean can be called a super food for people suffering from diabetes. Not only does it provide sustained energy and prevent hunger pangs, the high fiber content in this legume causes it to be digested slowly. This, in turn, helps with the slow release of sugars, thus preventing unnecessary spikes in blood glucose levels. Eating foods that cause slow release of sugars, helps people control their metabolism, thus reducing the risk of developing diabetes. These foods also prolong the feeling of fullness and prevent overeating. Many people suffering from type II diabetes have reported that the consumption of tepary beans has led to more effective regulation of their blood sugar levels. In fact, some people who follow a high fiber diet that includes these beans have even been able to stop their doses of supplementary insulin.

4. Fight cancer

Research has proven that the consumption of beans and other legumes not only provide a wide range of health benefits but also work in many ways to prevent cancer. Tepary beans are high in many plant chemicals like isoflavones and phytosterols that can fight cancer. These chemicals have powerful antioxidant properties that help in neutralizing the damaging effects of the free radicals. Frequent eating of beans has been found to play a major role in lowering the risk of different types of cancers like breast, prostate, gastric, colon and renal cancers.

5. Stay young

Tepary beans are loaded with antioxidants that help you maintain a youthful skin. These antioxidants help your body fight the natural signs of aging such as wrinkles and fine lines by improving your immune strength and destroying the free radicals that can cause damage to the healthy cells. Tepary beans are also high in protein that helps you build lean muscle.

6. Good for digestion

High amount of both soluble and insoluble fibers in tepary beans helps to keep your digestive system functioning smoothly. While soluble fiber slows down the process of digestion and gives you the feeling of fullness, insoluble fiber adds bulk to the stool, thus aiding in its smooth and easy removal from the intestine. This helps in preventing constipation and other digestive disorders like irritable bowel syndrome. Although some beans have the bad reputation of causing gas and bloating, tepary bean is an exception.

7. Boost your iron intake

Insufficient iron in your body can lead to iron deficiency anemia, a condition where your body does not have the normal count of red blood cells. This can lead to weakness, fatigue, nausea, shortness of breath and many other problems. Eating beans like tepary beans on a regular basis is a great way to increase your iron intake. However, since beans fall under the category of plant food, they contain non-heme iron, which is not readily absorbed by your body. So in order to ensure better absorption, it is recommended that you eat tepary beans with foods high in vitamin C content such as citrus fruits, broccoli, bell peppers and tomatoes because vitamin increases the absorption of non-heme iron by about six times.

8. Help prevent osteoporosis

Osteoporosis is a bone disorder characterized by the loss of bone mass. People with this condition have higher risks of fractures. Getting enough calcium in your diet is the most important remedy to prevent osteoporosis. Tepary beans are rich in calcium and so adding them to your regular diet is a great way to get the amount of calcium your body needs.

9. Ultimate brain foods

Tepary beans are one of the most beneficial brain foods. They are excellent sources of brain healthy nutrients like vitamins, minerals, amino acids and antioxidants. They contain a certain B-complex vitamins that help in the formation of brain cells. These vitamins help improve your memory, cognitive skills and also ensure proper functioning of the brain.

10. Rich in foliate

Tepary beans are a great source of foliate, a B group vitamin that is important for a number of bodily functions. It plays a key role in the production of red blood cells as well as the development of a fetus’s nervous system during the early stages of pregnancy. Doctors recommend the intake of folic acid during pregnancy because it helps in reducing the risk of neural tube defects in newborns.

11. Gluten-free

It is important for people with celiac disease to avoid eating foods containing the protein gluten. Eliminating these foods from their diet often leads to an increase in the risk for deficiency of various nutrients including B-vitamins. Beans such as tepary beans are naturally free from gluten and they also have the advantage of containing many of the nutrients found in enriched grain products.

12. Muscles repairment

Tepary beans are said to be a good source of protein and protein is essential for the building and repairing of the muscles. Thus, it is regarded as one of the best sources of protein for everyone, especially for vegetarians.

Culinary uses of Tepary bean

Tepary beans are used mainly as dry shelled beans, in Mexico and Uganda to prepare a soup.
Mature seeds are used as dry shell beans to make soups.
They are also ground into flour; fried; parched; or processed into a meal for commercial use.
The young, green seedpods are occasionally eaten.
The seeds can be sprouted and then eaten cooked or in salads.
They are ideal for soups, stews, and cold salads because they stay whole when cooked.
When pureed, teparies have a creamy texture so they can also be used for dips and creamy soups.
In Uganda the dry seeds are usually boiled and then coarsely ground before being added to soup.
Occasionally it is eaten as a green bean or as bean sprouts.

Other Facts

In the USA the plants have been tried as a hay and cover crop.
Tepary bean has occasionally been grown as a green manure, e.g. in the United States.
It may also be used as a cover crop and an intercrop in agroforestry systems.
Pods and stems remaining after removing the seed may be used for animal feed.
In Botswana the seeds are a common supplementary feed for chickens.
Tepary bean has occasionally been grown for fodder or green manure, e.g. in the United States.
It may be used as a cover crop and an intercrop in agroforestry systems.

References:

https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=26840#null

https://npgsweb.ars-grin.gov/gringlobal/taxon/taxonomydetail?id=27549

https://plants.usda.gov/home/plantProfile?symbol=PHAC

https://gd.eppo.int/taxon/PHSAF

https://uses.plantnet-project.org/en/Phaseolus_acutifolius_(PROSEA)

http://tropical.theferns.info/viewtropical.php?id=Phaseolus+acutifolius

https://en.wikipedia.org/wiki/Phaseolus_acutifolius

https://www.cabi.org/isc/datasheet/40614

The post Health benefits of Tepary Bean first appeared on Health Benefits.

Facts about Scarlet Runner Beans

Sylvia — Tue, 25 Feb 2020 07:37:46 +0000

Scarlet runner beans, botanically classified as part of Phaseolus coccineus, are an open-pollinated runner bean and member of the legume family, Fabaceae. It is the one species in this genus which is grown both as a vegetable food plant for its edible pods (green beans) and seeds (fresh or dried beans) and/or as an ornamental plant for appreciation of its showy flowers. Flowers (addition to salads) and young leaves (pot herb) are also edible. Another common name is butter bean, which, however, can also refer to the lima bean, a different species. It is grown both as a food plant and an ornamental plant. The plant occurs wild from Mexico to Panama and Central America. Other popular common names of the plant are Runner Bean, Scarlet Runner Bean, Scarlet Conqueror, Fire Bean, Mammoth, Red Giant, Dutch runner bean, Case knife bean, seven year bean, Scarlet runner, Red flowered runner bean, Red flowered vegetable bean, Perennial bean, Dutch Case-Knife Bean, multiflora bean and butter bean. Runner beans grow well with carrots, cauliflowers, cucumbers, cabbage, leek and celeriac. They are inhibited by alliums and fennel growing nearby. Genus name comes from the Greek word for fava beans or an ancient Greek one for a species of Vigna. Specific epithet means scarlet.

Scarlet Runner Beans

Scarlet runner bean Quick Facts
Name:	Scarlet runner bean
Scientific Name:	Phaseolus coccineus
Origin	Mexico to Panama and Central America
Colors	Green
Shapes	Linear-lanceolate, straight or slightly curved pod 9–30 cm long and 1.5–2.5 cm wide
Taste	Savory, very nutty, almost meaty flavor
Health benefits	Beneficial for malaria, swollen eyes, eczema, heart health, lower the levels of bad or LDL cholesterol, treat infections of the urinary tract, weight loss

Name	Scarlet runner bean
Scientific Name	Phaseolus coccineus
Native	Occurs wild from Mexico to Panama and Central America
Common Names	Runner Bean, Scarlet Runner Bean, Scarlet Conqueror, Fire Bean, Mammoth, Red Giant, Dutch runner bean, Case knife bean, seven year bean, Scarlet runner, Red flowered runner bean, Red flowered vegetable bean, Perennial bean, Dutch Case-Knife Bean, multiflora bean, butter bean
Name in Other Languages	Afrikaans: Nierboontijie Armenian: Lobi Shikakarmir Azerbaijani: Tyndgyrmyzy Lobya Basque: Babarrun loregorri Brazil: Feijão-trepador Bulgarian: Gradinski fasul (градински фасул) Catalan: Mongeta escarlata, Mongeta patusca, Mongeta vermella, Mongetera, Mongetera vermella Chinese: Hong hua cai dou, Hùhng fà choi dáu, Long zhao dou, he bao dou (荷包豆) Chontal: Limé-gui-ba-né Croatian: Crveni grah Czech: Fazol šarlatový Danish: Pralbønne, Pralbønnen Dutch: Pronkboon English: Scarlet runner, Scarlet runner bean, Runner bean, Red flowered runner bean, Red flowered vegetable bean, Seven year bean, Perennial bean, Dutch Case-Knife Bean, multiflora bean, butter bean Esperanto: Fajrofazeolo Estonian: Oisuba Finnish: Ruusupapu French: Haricot d’Espagne, Haricot a Fleurs Rouges, Haricot écarlate, Haricot-fleur German: Feuerbohne, Käferbohne, Prunkbohne, Arabische Bohne, Blumenbohne, Schminkbohne, Stangenbohne, Türkische Bohne Greek: Φασόλι Ισπανίας (Φασόλι Ισπανίας), Fasóli to ispanikó (Φασόλι το ισπανικό) Hungarian: Török bab, Tűzbab Irish: Pónaire reatha Italian: Fagiolo di Spagna, Fagiolo rampicante di Spagna, Fagiolo scarlatto, Fagiuolo americano, Fagiolo americano, fagiolone Japanese: Beni bana ingen (ベニバナインゲン), Hana mame, hana-sasage Kazakh: Türik burşağı (Түрік бұршағы) Korean: honghwachaedu (홍화채두), bulgeungangnamkong (붉은강낭콩), bulk eun gang nang kong Latvian: Sarkanas Pupinas Lithuanian: Raudonziedes Pupeles Nahuatl: Cimatl Nahya: Xoyamet Netherlands: Pronkboon Norwegian: Prydbønne Otomí: Bénju Persian: لوبیای قرمز Polish: Fasola wielokwiatowa Portuguese: Feijão-da-Espanha, Feijão-de-sete-anos, Feijão-escarlate, Feijão-trepador, Phaseolus lunatus Rarámuri: Recómari Romanian: Fasole Mare, Fasole Turchaske Russian: Fasol’ iarkokrasnaia (Фасоль яркокрасная), Fasol’ mnogotsvetkovaia (Фасоль многоцветковая), Fasol’ ogvenno-krasnaia (Фасоль огвенно-красная), Fasol’ turetskaia (Фасоль турецкая), Turetskie boby (Турецкие бобы), Fasol Ognennokrasnaya, Turkestanskie Boby Serbian: Višnjak (вишњак) Slovenian: Turški fižol Slovakian: Fazuľa šarlátová, Fazuľa Spanish: Ayocote, Botil, Cubá, Frijol angolano, Frijol calentano, Frijol chamborote, Ixtapacal, Judía encarnada, Judia escarlata, Judía pinta, Chilipuca, Chamborote, Chomborote, Pallar, Piloy, Popayán, Poroto de Espagna, Poroto pallar, Tukamulil, Cuba, Judía pinta, Pilay, judión, judía de España, carota florida Swedish: Rosenböna, blomsterböna, spansk klängböna Totonaco: Clankastapu Turkish: Bombay fasulyesi, Ateş fasulyesi Ukrainian: Koroliv Tzvit, Kvasolya Vognyanochervona (квасоля вогняно-червона) Welsh: Ffeuen ddringo
Plant Growth Habit	Climbing (vining), tuberous perennial or a bushy (dwarf), annual herb
Growing Climates	In or around mostly mixed forests, often on steep slopes or along stream beds, open wooded grassy areas, or on edges of cloud forest
Soil	Warm sheltered sunny position in a consistently moist, fertile, organically rich well-drained soil with plenty of moisture in the growing season. Dislikes heavy, wet or acid soils
Plant Size	Grow to 3 m (9 ft) or more in length
In Leaf	May to October
Leaf	Trifoliate and all the leaflets are broadly oval, measuring anything between 10 cm and 12.7 cm in length
Flowering season	July to September
Flower	Flowers are about an inch long and clustered on many-flowered racemes up to 10 inches long. There can be as many as 20 flowers on a single flowering stalk
Fruit Shape & Size	Linear-lanceolate, straight or slightly curved pod 9–30 cm long and 1.5–2.5 cm wide, laterally compressed, beaked, glabrescent, rough with small oblique ridges, 3-10 seeded
Fruit Color	Green
Seed	Ellipsoid-oblong, 13–25 mm long and 6–13 mm wide, black, white, cream or brown, often pink to purple mottled
Propagation	By seed
Taste	Savory, very nutty, almost meaty flavor
Season	August to October
Other Facts	In Central America scarlet runner bean is grazed by livestock and dried into hay. It is grown as an ornamental. Plants commence flowering about 40 – 60 days after sowing the seed.
Precautions	Large quantities of the raw mature seed are poisonous. This plant has a toxic substance called Phytohaemagglutinin and the leaves and bean has to be cooked thoroughly before consumption.

Unlike common beans, the plant is a perennial vine with tuberous roots, though not typically treated as such within agricultural methods and cycles. There are nearly twenty different cultivars (man-made types) of Scarlet runner bean, and all are known for the colorful seeds the pods produce. True to their name they are first and foremost known for their bright scarlet blooms, so much that in most seed catalogs they are listed under “ornamental”, “flowers”, or “hummingbird plants” rather than “beans.” Today the Scarlet runner is mainly grown as an ornamental in the United States though it is available when in season from local farmers markets. In Europe runner types such as the Scarlet have long been a popular edible bean both whole in their immature form and when mature and shelled for their edible seeds.

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Plant Description

Scarlet runner bean is a climbing (vining), tuberous perennial or a bushy, annual herb that grows up to 3 m (9 ft.) or more in length. The plant is found growing in or around mostly mixed forests, often on steep slopes or along stream beds, open wooded grassy areas, or on edges of cloud forest. The plant prefers warm sheltered sunny position with a consistently moist, fertile, organically rich well-drained soil with plenty of moisture in the growing season and normally dislikes heavy, wet or acid soils. Leaves of Scarlet runner bean are trifoliate and all the leaflets are broadly oval, measuring anything between 10 cm and 12.7 cm in length. Most varieties have red flowers and multicolored seeds (though some have white flowers and white seeds), and they are often grown as ornamental plants.

Flower

Flowers in most cultivars are bright scarlet red, and shaped like typical bean family flowers with the two lowermost petals united into a keel, the uppermost petal modified into a hood like standard, and the lateral petals modified into spreading wings. The flowers are about an inch long and clustered on many-flowered racemes up to 10 inches long. There can be as many as 20 flowers on a single flowering stalk. Flowering usually takes place from July to September.

Fruits

Fertile flowers are followed by linear-lanceolate, straight or slightly curved pods that are 9–30 cm long and 1.5–2.5 cm wide, laterally compressed, beaked, glabrescent, and rough with small oblique ridges, 3-10 seeded. Seeds are ellipsoid-oblong, 13–25 mm long and 6–13 mm wide, black, white, cream or brown, often pink to purple mottled. The green pods are edible whole but in some varieties (the scarlet runner) tend to become fibrous early, and only the seeds within are eaten. The seeds can be used fresh or as dried beans. The starchy roots are still eaten by Central American Indians.

Beans are delicious when young, but if left on the vine will eventually develop into large tough pods to 1.5 feet long. Runner bean is basically the same thing as a pole bean (American term) in that both do basically the same thing, namely, climb and produce edible beans. Runner beans produce flowers about 4-5 weeks after planting of the seed, with first harvest in 60-75 days. Picking the beans encourages production of additional flowers.

In addition to being handsome ornamental climbers, runner beans also attract hummingbirds, butterflies and bees. Runner beans twine clockwise whereas most other types of beans twine counterclockwise.

History

Scarlet runner bean occurs wild from Mexico to Panama. It was probably domesticated in Mexico. Archaeological evidence shows that scarlet runner bean was a domesticated crop in Mexico around 900 AD. Nowadays scarlet runner bean is cultivated in temperate countries and occasionally in highland areas of Central and South America, Africa (e.g. Ethiopia, Kenya, Uganda, and South Africa) and Asia. It is probably cultivated in Madagascar and is recorded as being grown in the eastern part of tropical southern Africa, although no specific countries are mentioned.

Traditional uses and benefits of Scarlet runner bean

Root decoction is taken against malaria or applied to swollen eyes.
They are an excellent natural resource of vitamin K, which is essential for the health of our bones.
Spraying a decoction prepared with runner beans on skin areas affected by eczema helps to alleviate itching.
At the same time, it is useful in keeping the skin at the affected areas dry.
Runner beans also possess potent diuretic properties. Therefore, consuming runner bean seeds and pods helps to promote urination, thus eliminating toxins from our body.
Antioxidant properties of these beans make them a valuable food for the health of our heart.
These beans are also good for the health of our cardiovascular system.
Runner beans also encircle significant levels of dietary fibers that are useful in lowering the levels of bad or LDL cholesterol in the blood stream.
Consumption of runner beans during pre-conception as well as during pregnancy is helpful in putting off defects in the neural tube of an offspring.
Drinking a tea prepared from runner bean pods is useful in treating infections of the urinary tract.
It also helps to reduce weight.

Culinary Uses

Immature seedpods can be consumed raw or cooked.
Seedpods have a pleasant mild flavor and are widely used as a vegetable in many areas of the world.
They can be added to salads, cooked as a vegetable or added to soups, stews etc.
The immature seed is used like shelled beans as a vegetable.
The protein-rich mature seeds can be dried and stored for future use.
They are soaked for 12 hours prior to use and are eaten boiled or added to soups etc.
Seed can also be ground into a powder and added to cereal flours for making protein-enriched bread etc.
Young leaves can be cooked and used as a potherb.
Root can be consumed after being cooked and is rich in starch.
Starchy roots are still eaten by Central American Natives.
In Central America the young shoots, leaves and inflorescences are sometimes used (boiled or boiled and fried) as a vegetable while the tuberous roots are consumed boiled or chewed as candy.
Edible pods, however, are only edible when they are young.
In some parts of the world, the flowers are also eaten by adding them to salads.
Scarlet runner beans work well as a pot bean and will compliment soups, chili, and stews.

Stewed Runner Beans with Tomatoes

Ingredients

2 tablespoons olive oil
½ pound onions, cut into wedges
½ cup diced red peppers, sweet or mildly hot
4 garlic cloves, crushed
1 quart canned tomatoes, with their juice
3 fennel seeds
2 pinches ground saffron
½ cup chopped parsley
Ground black pepper
12 ounces (about 2 cups) dried Scarlet Runner Beans, boiled until tender with a sprig of sage and a garlic clove
Salt

Directions

In a large skillet, sauté the onions.
Add the peppers and garlic, and sauté until the garlic releases its fragrance.
Add the tomatoes, fennel, saffron, and parsley, and twist the pepper mill over the pan two or three times.
Break up the tomatoes with a spoon or spatula.
When the mixture is hot, add the beans. Boil the mixture about 10 minutes, until it’s suitably thick.
Add salt to taste, and serve with bread or rice.

Scarlet runner beans with Chili Sauce

Ingredients

1 pound dried scarlet runner beans
4 ancho chilies, stemmed and seeded
1 onion, quartered
3 garlic cloves
1 cup chicken broth or water
1 teaspoon cumin seeds, toasted and ground
salt and freshly ground black pepper to taste
crumbled queso fresco or feta for garnish
chopped fresh cilantro for garnish
lime wedges for garnish

Directions

Place the beans in a large bowl and cover with at least one inch of water; let soak overnight.
Add the beans and their soaking water to a large pot. The beans will have expanded, so make sure they are still covered by at least an inch, maybe a bit more. Turn your heat to medium high and bring to a hard boil.
Keep the beans at a boil for about five minutes and then reduce them to a gentle simmer, then cover. When the beans are almost ready, the aroma will be heady. If the bean water starts to get low, always add hot water from a tea kettle.
Meanwhile put the chilies in a small bowl, add hot water to cover, and soak until soft, about 15 minutes. Drain the chilies and put them in a blender with the onion and garlic.
Purée until smooth, adding some chicken broth or water to thin the mixture if necessary, the texture should be like a pourable pesto. You should have about 1 1/2 cups of chili purée.
In a small, heavy skillet over medium-low heat, cook the purée, stirring occasionally, until the bitter flavor begins to mellow, about 15 minutes. Add the cumin and salt and pepper to taste and cook for 10 minutes to blend flavors.
When the beans are beginning to soften, after about one hour, add the chili purée and season the whole mix with salt and pepper. Continue cooking until the beans reach the desired texture, depending on their age, another 15-45 minutes.
Serve as a vegetarian main dish or as a super healthy side topped with queso fresco, chopped cilantro and a spritz of lime.

Scarlet Runner bean casserole

Ingredients

300 g scarlet runner beans (dry or 400 g canned)
100 ml olive oil
1 onion (white, large)
3 garlic cloves (minced)
4 tomatoes (fresh or 1 large can tomatoes without juice)
salt and pepper

Directions

If using dried beans, soak them overnight and cook according to package instructions (usually for 90min.).
Cut onion in about 0,5cm pieces, mince garlic, peel and seed tomatoes (put in boiling water for about 30sec.) and chop into bite size pieces.
Heat olive oil and add onion and garlic. Let fry until translucent.
Add beans and tomatoes. Stir.
Salt and pepper to taste.
Transfer to baking dish and let bake for about 20-25 minute at 175°C (until the beans go lightly crispy).
Enjoy with white bread, such as baguette, ciabatta or pita. The oil onion mixture tastes heavenly when dipped into.

Scarlet runner beans and Bacon

Ingredients

1 pound Scarlet Runner beans
4 ounces smoked bacon
Olive oil, as needed
1/2 large white onion, diced small (about 1 cup)
3 large garlic cloves, peeled and smashed
1 tablespoon Amontillado sherry
1 3/4 cups (14-ounce can) chicken or beef broth
2 medium bay leaves
1/2 teaspoon dried thyme
2 large pinches red pepper flakes
Black pepper, to taste
Kosher salt, to taste
Large pinch espresso powder, to taste (optional)
Basil, optional garnish

Directions

Pick through beans, rinse and place in a pot or bowl with about 1 1/2 inches of water to cover; soak 4 to 6 hours at room temperature.
When ready to cook, cut the bacon crosswise into narrow pieces; place in a large pot or Dutch oven over medium heat. Cook, stirring frequently, until the bacon is browned and the fat is rendered out.
Add a little oil to the pot if there is not enough bacon fat, and then add the onions.
Cook until they begin to turn translucent, scraping the bottom of pot to help incorporate any browned bits. Add the garlic and briefly cook until aromatic.
Pour in the sherry, and bring to a boil; let cool down a bit, then add broth, bay leaves, thyme, red pepper flakes and beans.
Add water to cover beans by at least 1 inch, cover and reduce heat to a low simmer. Cook about 1 hour, stirring once or twice and checking the water level; if needed, add more to keep beans fully submerged.
Add black pepper and salt lightly to taste. Add a large pinch of espress powder.
Continue to cook until the beans are tender but not falling apart, another 1 to 1 1/2 hours, depending on the size and freshness of the beans.
Place 1/2 to 1 cup of beans in a blender with enough broth to puree. Puree, then return to the dish to thicken to desired consistency.
Adjust seasoning. Serve warm with thinly sliced basil, if desired.

References:

https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=26845#null

https://npgsweb.ars-grin.gov/gringlobal/taxonomydetail.aspx?id=27563

https://pfaf.org/user/plant.aspx?LatinName=Phaseolus+coccineus

http://www.missouribotanicalgarden.org/PlantFinder/PlantFinderDetails.aspx?taxonid=280328

http://www.floracatalana.net/phaseolus-coccineus-l-

https://plants.usda.gov/core/profile?symbol=PHCO6

https://en.wikipedia.org/wiki/Phaseolus_coccineus

https://pgrc.agr.gc.ca/cgi-bin/npgs/html/taxon.pl?27563

https://uses.plantnet-project.org/en/Phaseolus_coccineus_(PROTA)

https://www.cabi.org/isc/datasheet/40618

http://www.theplantlist.org/tpl1.1/record/ild-2930

https://uses.plantnet-project.org/en/Phaseolus_coccineus_(PROSEA)

https://prota4u.org/database/protav8.asp?g=pe&p=Phaseolus+coccineus+L.

https://gd.eppo.int/taxon/PHSCO

https://www.flowersofindia.net/catalog/slides/Scarlet%20Runner%20Bean.html

The post Facts about Scarlet Runner Beans first appeared on Health Benefits.

Health benefits of Finger Millet

Sylvia — Mon, 17 Jun 2019 07:22:06 +0000

Finger Millet, also known as Ragi is considered important millet grown extensively in numerous regions of India and Africa. Its scientific name is Eleusine coracana. It ranks sixth in production after wheat, rice, maize, sorghum and bajra in India. It is an annual herbaceous plant that belongs to Eleusine Gaertn. (goosegrass) genus and Poaceae ⁄ Gramineae (Grass family). The plant is native to Africa, Asia, Ethiopian and Ugandan highlands. Interesting crop characteristics of finger millet are the ability to withstand cultivation at altitudes over 2000 m above sea level, its high drought tolerance, and the long storage time of the grains. Few of the popular common names of the plant are Coracan, Koracan, Korakan, Raggee corn, finger millet, African finger millet, goose grass, African millet, caracan millet, ragi, ragi millet, wild finger millet, rapoko grass and Indian Millet. It is considered a tetraploid and self-pollinating species probably progressed from its wild relative Eleusine Africana.

Plant Description

Finger Millet is a robust, free-tillering, tufted annual herbaceous plant that grows about 210-620 mm tall. The plant is found growing in marshy and water logged places. The plant can grow on various soils, including highly weathered tropical lateritic soils. Additionally, it can tolerate soil salinity up to a certain extent. Its ability to bear water logging is limited, so good drainage of the soils and moderate water-holding capacity are optimal. It can tolerate moderately acidic soils (pH 5), but also moderately alkaline soils. The plant has exceptionally strong root system that is shallow, branched, and fibrous and it is difficult to pull out of the ground by hand. Stem is slender, erect or geniculately ascending, glabrous and smooth, sometimes branching, rooting at lower nodes.

Leaves

Leaf blades are shiny, strongly keeled and difficult to break and are 220-500 mm long and 6-10 mm wide. The leaves and culms are typically green in color. The culms and the leaf sheaths are prominently flattened. The ligule is a fringed membrane.

Flowers

Inflorescence is a whorl of 2-8 (normally 4-6), digitate, straight, or slightly curved spikes 12.5-15 cm long, about 1.3 cm broad. Branches are slender to robust, linear to oblong, up to 24 cm long, reflexed when slender or straight to incurved at the tip when robust, sometimes with secondary branches, each branch with 60–80 spikelets.

Spikelets

Spikelets are ovoid-ellipsoid, up to 10 mm long and 4 mm wide, mostly arranged in two rows along one side of the rachis, (3–12)-flowered. Lower glume is 1–4 mm long, with a 3-veined keel; upper glume is 2–5 mm long, with a 3–7 veined keel. Florets are bisexual, but terminal ones are sometimes sterile or male, arranged in 2 opposite rows. Lemma is narrowly ovate, 2–5 mm long, palea slightly shorter than lemma; stamens 3. Ovary is superior, with 2 free styles ending in plumose stigmas. The spikelets do not disarticulate (break apart at the joints) at maturity.

Seeds

Spikelets consist of grain with free, soft fruit wall, 4–7 per spikelet. They are nearly globose to somewhat flattened, smooth or tugose up to 2 mm in diameter. They may be white, red, brown or black; pericarp remaining distinct during development and at maturity appearing as a papery structure surrounding the seed.

History

Eleusine coracana is found in warm temperate regions of the world from India to Africa and also in Japan and Australia. It is present in archaeological records of early Indian and African agriculture that date back 5000 years, and it probably originated somewhere in the area that today is Uganda (National Research Council 1996). It is an important staple crop in many parts of India (mainly in hilly region) and has been cultivated in eastern and southern Africa since the beginning of the Iron Age. Before maize was introduced it was the staple crop of the southern African region. The oldest record of it from an archaeological site is from Africa 8th century AD.

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Health benefits of Finger Millet

Listed below are few of the popular health benefits of consuming finger millet

1. Controls Diabetes

Regular consumption of finger millet has been found to reduce the risk of Diabetes Mellitus because of its high content of dietary fibers and polyphenols. It has a higher amount of fiber compared to rice, wheat or any other grains. The high level of fibers in finger millet slows down the pace of digestion thus helping in lowering blood sugar levels. It also has a low glycemic index that makes it an ideal snack to prevent late night food cravings and help to maintain blood sugar within safe range.

2. Reverts Skin Aging

Finger millet not only helps in maintaining proper health and keeping diseases at bay, but also works miracles for maintaining youth and vitality of skin by blocking premature aging. It can be used to be the most effective natural anti- aging drink. The vital amino acids Methionine and Lysine are present in the cereal which helps in creation and maintenance of collagen. It is a substance that supports the skin tissues to make it supple and lively thus making it less prone to wrinkles and sagging.

3. Battles Anemia

Finger millet is an excellent source of natural iron and thus a boon for anemic patients and also for those with low hemoglobin levels. Once finger millet is allowed to sprout, the Vitamin C levels tend to increase and lead to easy absorption of iron into the bloodstream. For the optimum absorption of iron, you can consume it in the form of Dosa or Balls, with plenty of vegetables and a generous squeeze of lime or a bowl of tangy Sambar.

4. Bone health

Finger millet is good source of calcium and helps joining bones. It is defined as excellent source of nutrition for growing children and aging person. Consumption of finger millet can help developing bones in growing children and maintaining the bone strength of adults. It is also instrumental in keeping ailments like osteoporosis away and can also cut down the risk of fracture. It is good for providing strength and cooling effect to your body in summer days.

5. Anti-cancer potential

Finger millet is also rich in antioxidants, which have sort of become a byword in health books today. Antioxidants prevent excessive oxidation (how surprising!), which could otherwise cause cancer and ageing because of cell damage. Phenolic acids, flavonoids and tannins present in finger millet seed coats have very effective antioxidant properties. In general, it has been shown that people on millet-based diets have lower frequencies of esophageal cancer than those on wheat or maize-diets.

6. Helps Digestion

High level of dietary fiber in this cereal aids in proper digestion, normal bowel movement and prevents constipation. Insoluble fibers present in finger millet assists movement of food through the intestines while the insoluble fibers retain water thus easing the passage of waste. Include it to your daily diet in order to protect your digestive system and avoid risks of constipation and other digestive disorders.

7. Increases Lactation

Finger millet is a great source of nutrition for new mothers that also help in improving the hemoglobin levels. Lactating mothers are recommended to include finger millet in their daily diet in order to improve milk production. It also enriches the milk with all the essential minerals for the body like iron, calcium and vital amino acids that is extremely important for the child as well as the mother.

8. Reduces Cholesterol

Finger millet has been proved to work wonders in bringing down blood cholesterol levels and is one of the best home remedies for heart health. It controls the cholesterol level by reducing plaque formation and preventing blockage of blood vessels thus cutting down the risk of stroke and other heart diseases. The key amino acids Lecithin and Methionine present in the cereal helps in lowering cholesterol by extracting and cutting out excess fat from the liver, and the amino acid Threonine prevents formation of fat in the liver. Finger millet, in the unripe, green form can also help in controlling high blood pressure and hypertension.

9. Relaxes the Body

Regular consumption of Finger millet is extremely beneficial in dealing with conditions of anxiety, depression and insomnia. Presence of antioxidants, mainly Tryptophan and amino acids, helps as they work as natural relaxants. As per a study conducted by MedIndia in 2000, its consumption is also useful for migraines.

10. Helps in Weight Loss

High amount of dietary fiber combine keeps the stomach full for a longer and prevents unwanted cravings. This in turn leads to a minimized appetite and weight loss. “Finger millet flour lowers your blood sugar levels in the body by activating insulin. As mentioned previously, it is best consumed in the morning to make the most of its qualities and keep you full through the day.

Traditional uses and benefits of Finger millet

Seed is astringent, tonic and cooling.
It is used in the treatment of fevers, biliousness and hepatitis.
Leaf juice has been given to women in childbirth, and the plant is reported to be diaphoretic, diuretic, and vermifuge.
The plant is a folk remedy for treating leprosy, liver disease, measles, pleurisy, pneumonia, and small pox.
Finger Millet is useful in muscle repairing and formation of the bones.
Finger millet is essential for maintaining skin health and body’s metabolism.
It delays the digestion which controls the eating urge and keeps the stomach full for a long time.
Finger Millet is a good source of calcium and helps to reduce the risk of Osteoporosis and Fracture.
It is a good herbal remedy to prevent Diabetes. It regulates the blood glucose level in the body.
It removes the excess fat from the liver and reduces cholesterol level in the body.
Consumption of Finger Millet gives iron to the body. This helps to treat Anemia.
It provides a relaxing effect on the body, mind, and soul.
It is an effective remedy to cure depression, anxiety, and insomnia.
It is a healthy diet for lactating mothers. It increases the hemoglobin levels in women and improves the milk production.
Finger millet is used as a medicine for women at childbirth in northwest Vietnam.
Regular consumption of finger millet is good for bone health and keeps diseases such as osteoporosis at bay and could reduce risk of fracture.
Finger millet is recommended for conditions of blood pressure, liver disorders, and asthma and heart weakness.
If consumed regularly, finger millet could help in keeping malnutrition, degenerative diseases and premature aging at bay.
Juice of a mixture of finger millet leaves and leaves of Plumbago zeylanica L. are taken as an internal remedy for leprosy in Southern Africa.
Traditionally it is also used for prevention from cold, cough and indigestion related problems.

Ayurvedic health benefits of Finger millet

Obesity: Mix Finger Millet flour to daily use flour in an equal proportion. Eat 2-4 breads, twice a day for a month.
Diabetes: Prepare porridge of Finger Millet. Take it, once a day for two weeks.
Night blindness: Take 5 to 6 Turkey Berry. Fry in Ghee. Have it with Finger Millet once a day for one month. (Attention: It may be taken again after a break of one month if needed.)

Culinary Uses

Seed are cooked and used as millet; the seed can be cooked whole or ground and used as flour.
It is used in cakes, puddings, porridge etc.
Flour makes very fair unleavened bread if it is first soaked overnight in water.
Flour is often used in making fermented foods.
Finger millet is the main food grain for many peoples, especially in dry areas of India, Nepal and Sri Lanka.
Grain is higher in protein, fat and minerals than rice, corn, or sorghum.
When consumed as food it provides a sustaining diet, mainly for people doing hard work.
Grain may also be malted and a flour of the malted grain used as a nourishing food for infants and invalids.
Finger millet is considered an especially wholesome food for diabetics.
They are highly valued as a reserve food in times of famine.
It is consumed by grinding the grains up for porridge or, as in Indonesia, eaten as a vegetable.
Sometimes it is ground into flour and used for bread or various other baked products.
Sprouted seeds are a nutritious and easily digested food that is recommended for infants and the elderly.
In Ethiopia powerful distilled liquor called arake is made from finger millet.
Finger millet is widely enjoyed as a popped grain in India.
Flour is made into flat breads, including thin, leavened dosa and thicker, unleavened roti.
Finger millet is consumed and satva, pole, bhakri, ambil (a sour porridge), pappad are common preparations.
Biscuits prepared with Finger millet flour are also available in some bakeries in Mumbai and navi Mumbai areas.
A type of flat bread is prepared using finger millet flour in Northern districts of Karnataka.
Finger millet malt called ambali is consumed in morning as breakfast in Telangana state.
In Kerala, putu a traditional breakfast dish, is usually made with rice powder with grated coconut and steamed in a cylindrical steamer. The preparation is also made with finger millet powder.
In Nepal, a thick dough (ḍhĩḍo ढिंडो) made of millet flour is cooked and eaten by hand.
Dough, on other hand, can be made into thick bread spread over flat utensil and heating it.
Fermented millet is used to make a beer chhaang (छ्याङ) and the mash is distilled to make liquor (rakśi रक्शी).
Whole grain millet is fermented to make tongba (तोङवा).
Because of its high nutritional content its flour is recommended as a weaning food especially in the southern parts of India.

Recipes

Finger Millet Ladoo

Ingredients

Finger Millet flour : 1 cup
Ghee : ½ cup
Palm Sugar : ½ cup
Grated Fresh Coconut : ¼ cup
Black Sesame: 2 tbsp.
Groundnuts: 2 tbsp.
Almonds : 8-10
Cardamom powder: ¼ tsp.

Directions

In a shallow pan and low heat, dry roast black sesame, groundnuts and grated fresh coconut separately. Keep them aside to cool.
Remove the skin from the groundnuts.
Add a tsp. of ghee to the pan and toast the almonds for a minute or two and keep them aside.
Add the Finger millet flour to the pan along with 2-3 tbsp. of ghee and roast for 15-20 minutes. Add more ghee if needed.
Add the roasted almonds, groundnuts, coconut and black sesame. Keep stirring.
Add the palm sugar and cardamom powder. Stir for another 2 minutes.
Take off the heat and let it cool.
Apply ghee onto your palm; take 3-4 tbsp. of the mixture and roll into a ladoo. Add more ghee if needed to make a firm, round ladoo.

Finger millet Halwa

Ingredients

Finger millet Flour : 1.5 cups
Jaggery or Coconut Sugar or Sugar : 1.5 cups
Coconut Oil or Ghee : 1/2 cup
Cashews : 1/2 cup
Cardamoms (powdered – seeds only) : 4
Water : 3 cups
Coconut Oil or Ghee (to sauté the cashews): 1 tbsp.

Tip: Jaggery and coconut sugar go well with coconut oil; sugar goes well with ghee.

Directions

Sauté the cashews in 1 tbsp. coconut oil or ghee. Keep aside.
Mix Finger millet flour and water into a paste.
Heat the mixture in a thick-bottomed vessel on medium heat, stirring constantly.
After 3 minutes, mix in the powdered sugar and cardamom powder.
Start adding the coconut oil, 2 tablespoons at a time. Keep mixing until all the oil (or ghee) is used.
Lower the heat and keep stirring for another 3–4 minutes. The mixture will start coming together from a pasty consistency to a ball. Add the sautéed cashews.
Cook for another 2–3 minutes, mixing constantly. As the mixture cooks, the oil will start to separate from the Finger millet ball. Drain the excess oil and transfer the halwa to a glass bowl. Serve warm.

Finger millet Pakoda

Ingredients

Finger millet flour: 2 cups
Roasted gram/chickpea flour: 1/2 cup
Cabbage (shredded) 2 cups
Capsicum/Bell pepper (chopped small): 1/2 cup
Curry leaves: 1 tablespoon
Coriander leaves: 1/4 cup
Ginger: 1 inch piece
Cashew pieces: 1/2 cup
White sesame seeds : 1 tablespoon
Black pepper powder: 1/2 teaspoon
Groundnut/Peanut oil: 200ml
Salt: 1 teaspoon
Chat masala: 1/2 teaspoon

Directions

Peel and mince the ginger. Coarsely chop the coriander and curry leaves. Mix the veggies and herbs – cabbage, capsicum, ginger, and coriander and curry leaves in a bowl.
Mix the dry ingredients Finger millet flour, besan, cashew pieces, sesame seeds, salt, and black pepper powder/chili powder in a large mixing bowl.
Heat the oil for frying. Add 2 tablespoons of this hot oil to the dry mix. Now add the vegetables to the dry ingredients and mix well. Add just enough water to form dough. Make bite-sized pakodas pieces and fry them in hot oil.
Sprinkle with chat masala before serving.

Finger millet Cookies

Ingredients

Finger millet Flour: 2/3 cup
Whole Wheat Flour: 2/3 cup
Butter: ½ cup
Brown Sugar: ½ cup
Yogurt: 1 tbsp.
Baking Powder: ¼ tsp.
Freshly Ground Cardamom: 1 – 2 tsp.
Vanilla Extract: 1 tsp.

Directions

Mix the flours and spread them in a flat baking pan.
Roast the flours in the pre-heated oven (180°C) shaking the baking pan every few minutes, until toasted (6-7 minutes.)
Meanwhile, beat the butter and sugar until soft and creamy.
Dissolve the baking powder in the yogurt, and then add the spices.
Once the flour mixture is cooled, mix all the ingredients together to form a ball.
Divide the ball into 4 equal pieces.
From each piece form five balls.
Place each one on a greased cookie sheet (baking pan) and use a fork to flatten each ball, making crossed lines on top.
Bake for 12 minutes at 180°C.
Let the cookies cool before removing.
Keep in an airtight tin for one day to let the flavors develop.

Finger millet Soup

Ingredients

Finger millet Flour- 3/4th Cup
Tomatoes-1 Chopped
Onion-1 Chopped
Cauliflower– 1/2 Cup Chopped
Green Peas-1/4th Cup
Carrots – 1/4th Cup Chopped
Garlic – 4 Cloves Chopped
Water-1 Liter
Milk– 2 Cups
Sugar-1 Tablespoon
Salt and Red Chili Powder-To taste

For Tempering:

Coconut Oil-1 Tablespoon
Cumin Seeds– 1 Tablespoon
Bay Leaves– Few

Direction

Take the water in a deep pan, bring to boil and add onion and garlic to it followed by carrots, cauliflower, green peas, tomatoes, salt, sugar and chili powder.
Let it boil for 10 minutes.
Heat the coconut oil in a pan and add the tempering ingredients to it, let it splutter and add it to the soup.
Follow it up with the milk and Ragi flour dissolved in plain water.
Let it simmer for 10 minutes, garnish with chopped coriander and serve hot.

Breakfast Muffin with Finger Millets

Ingredients

Finger Millet Flour: 1/3 Cup
Wheat Flour: 1/3 Cup
All Purpose Flour: 1/3 Cup
Baking Powder: 3/4 Teaspoon
Baking Soda: 1/4 Teaspoon
Sugar( white/Brown): 3/4 Cup
Any Vegetable Oil: 1/3 Cup
Plain Yogurt: 1/3 Cup
Milk (preferably chilled): 1/3 Cup
Vanilla Essence: 1/2 Teaspoon
Salt: A pinch

Directions

Sieve all the dry ingredients except sugar & keep it ready. If using white sugar, powder it and keep it ready.
For the wet ingredients, beat curd, milk & sugar for around 7 minutes or until it gets frothy. Add oil after that and beat for around 2-3 minutes.
Add the dry ingredients slowly with the wet ones and fold till no lumps are there. Spatula can do the trick.
Fill the muffin tins or liners either 1/2 or 3/4th full. If using raisins fill it in between the batter to avoid getting burnt. If using nuts, you can use it on top.
Preheat the oven to 180C/350f for 10 minutes & keep it ready. Once the muffin tray is filled with batter leave it inside for 20-25 minutes.
After 25 minutes check with a fork if it is done.

Processing and Utilization

In India, usually finger millet is pulverized and the whole meal is utilized for the preparation of traditional foods, such as roti (unleavened flat breads), kazhi (finger millet balls), and kanji (thin porridge). In addition to these traditional foods, finger millet is also processed to prepare popped, malted, and fermented products. The nonconventional products from finger millet are papads, noodles, soup, etc. Recently, decorticated finger millet has been developed. A brief account of the nature of processing and the quality characteristics of the products are given below.

Milling

Finger millet kernel has a delicate endosperm with an intact seed coat, and due to these characteristic features, the grain cannot be polished and cooked in the grain or grit form similar to rice or other cereals. Hence the grain needs to be invariably pulverized or milled for preparation of flour. Generally, foods based on whole meal finger millet are darker, less attractive. In view of this and to overcome the drawbacks, efforts had been made to prepare refined or seed coat free flour similar to white flour or “maida” (refined wheat flour). Refined flour is comparatively whiter and fairly free from the seed coat matter (SCM). However, the refined flour may have higher glycemic responses (GRs) compared to the whole meal-based products owing to its predominant starch content and lower levels of dietary fiber.

Decortication

This is a very recent process developed for finger millet. The debranning or decortication methods followed for most of the cereals were not effective in the case of finger millet owing to the intactness of the seed coat with highly fragile endosperm. Therefore to decorticate, finger millet is hydro-thermally processed (hydration, steaming, and drying) to harden the soft endosperm to enable it to withstand the mechanical impact during decortication. Decorticated finger millet could be cooked as discrete grains similar to rice.

Malting

Among the various tropical cereals, finger millet has good malting characteristics. Generally barley is preferred among cereals for malting both in brewing and in food industries. However, attempts were made as early as 1939 to study the malting characteristics of finger millet, and Sastri reported the conditions of producing good quality malt. Malt flour is a good source of amylases and is therefore termed as “Amylase-rich food.” Malt flour is a substitute to maltodextrin and can be blended with milk and spray dried to prepare infant food.

Popping

This is one of the important processing techniques widely used to prepare ready-to-eat products, which involves high-temperature short time treatment (HTST) to finger millet using sand as heat transfer media, where finger millet starch gelatinizes and the endosperm bursts open. Popped finger millet possesses a highly desirable flavor and aroma. It is used as a snack after seasoning with spices and condiments. Popped finger millet flour is commonly known as hurihittu in the state of Karnataka, India. It is a whole-grain product rich in macronutrients, micronutrients, dietary fiber, and usually mixed with vegetable or milk protein sources such as popped engal gram, milk powder, and oil seeds, sweetened with jiggery or sugar to prepare ready-to-eat nutritious supplementary food.

Propagation and sowing

Propagation in finger millet farming is done mainly by seeds. In rainfed cropping, four sowing methods are used:

Broadcasting

Seeds are directly sown in the field. This is the common method because it is the easiest way and no special machinery is required. The organic weed management with this method is a problem, because it is difficult to distinguish between weed and crop.

Line Sowing

It is an improved sowing compared to broadcasting. Facilitates organic weed management due to better distinction of weed and crop. In this method, spacing of 22 cm to 30 cm between lines and 8 cm to 10 cm within lines should be maintained. Seeds should be sown about 3 cm deep in the soil.

Drilling in rows

Seeds are sown directly in the untreated soil by using a direct-seed drill. This method is used in conservation agriculture.

Transplanting the seedlings

Raise the seedlings in nursery beds and transplant to the main field. Leveling and watering of beds is required during transplanting. Seedlings with 4 weeks age should be transplanted in the field. For early Rabi and Kharif season, seedlings should be transplanted at 25 cm x 10 cm and for late Kharif season at 30 cm x 10 cm. planting should be done 3 cm depth in the soil.

Other facts

Finger millet is also widely used as a food cereal, especially during times of scarcity.
Seed can be stored without damage for as long as 50 years.
Finger millet straw makes good fodder and contains up to 61% total digestible nutrients.
Parts of the plant (the leaves and culms) are used to plait bracelets.
Eleusine coracana is probably the most important weed in cultivated lands in southern Africa due to its exceptionally strong root system that make it difficult to control mechanically.
It can be stored as grain for long periods without insecticides.
Its use in holy Hindu practices is banded especially by upper castes in Nepal.
Plants tiller strongly and root from the lower nodes; they provide excellent protection against soil erosion.
Fiber from the plant is used in paper making.
The straw is used for thatching and plaiting.
Leaves are sometimes used to make a string.
Finger millet straw is used as forage for cattle, sheep and goats.
By-products of finger millet beer production are fed to chickens, pigs and other animals in Uganda.
Finger millet straw is used for thatching and plaiting and in China for paper making.

Finger millet side effects

Finger millet may cause kidney stone

Consumption of Finger millet more than the general levels should be avoided as it is high in calcium and may increase the level of oxalic acid present in the body. Patient suffering from kidney stones or urinary calculi are recommended to avoid the use of finger millets as much as they can.

Finger millet may cause thyroid

Goitrogen is a component present in millet which can interfere with the production of the thyroid hormones and may prevent the iodine uptake by the thyroid gland. Therefore, patients suffering from thyroid should consult their doctor before consuming Finger millet.

Finger millet may cause goiter

Deficiency of iodine in the body may lead to goiter which is the development of an enlarged thyroid gland. Goiter may lead to symptoms like dry skin, anxiety, slow thinking, and depression. So, if you are suffering from goiter, it is best to avoid Finger millet.

References:

https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=41691#null

https://davesgarden.com/guides/pf/go/74288/

http://www.hear.org/pier/species/eleusine_coracana.htm

https://npgsweb.ars-grin.gov/gringlobal/taxonomydetail.aspx?id=14992

https://pfaf.org/user/Plant.aspx?LatinName=Eleusine+coracana

https://plants.usda.gov/core/profile?symbol=ELCO3

http://www.theplantlist.org/tpl1.1/record/kew-410607

https://en.wikipedia.org/wiki/Eleusine_coracana

https://indiabiodiversity.org/species/show/229601

https://gd.eppo.int/taxon/ELECO

https://www.feedipedia.org/node/721

http://www.tropical.theferns.info/viewtropical.php?id=Eleusine+coracana

https://www.cabi.org/isc/datasheet/20674

https://hort.purdue.edu/newcrop/duke_energy/Eleusine_coracana.html

https://uses.plantnet-project.org/en/Eleusine_coracana_(PROTA)

The post Health benefits of Finger Millet first appeared on Health Benefits.

Sweet Corn health benefits and facts

s m — Wed, 19 Sep 2018 07:28:56 +0000

Finger millet Quick Facts
Name:	Finger millet
Scientific Name:	Eleusine coracana
Origin	Africa and Asia
Colors	White, red, brown or black (Seed)
Shapes	Nearly globose to somewhat flattened, smooth or tugose up to 2 mm in diameter (Seed)
Taste	Sweet, astringent, Acrid, bitter
Health benefits	Controls Diabetes, Reverts Skin Aging, Helps in Weight Loss, Battles Anemia, Relaxes the Body, Bone health, Anti-cancer potential, Helps Digestion, Increases Lactation, Reduces Cholesterol

Sweet corn is one of the members of grass family Gramineae with wheat, barley and rice. It is inherent to tropical environment of Americas. Sweet corn is the sweet version of maize. Various varieties could be found, some have white kernels whereas others have combination of white and yellow kernels. The sweetness differs in varieties. Yellow sweet corn is the common variety. This cereal has high content of sugar. Sweet corn is an outcome of naturally occurring recessive mutation in genes restrain conversion of sugar to starch inside ENO of corn kernel.

This maize species differs genetically from field maize. The kernels are delicious, tender and consumed as vegetable in cuisines worldwide. Adjacent to traditional field corn, sweet corn crops are harvested when corn ears attain milky stage. Cob is either used immediately or frozen for using later as the sugar content convert into starch quickly. This crop has attained major success as one of the vital commercial cash crops in various tropical and semi-tropical countries including USA.

History

Sweet corn is an instinctive mutation in field corn and was cultivated by several Native American tribes. Sweet corn was given by Iroquois to European settlers in 1779. Then soon it was a popular food in Central and Southern regions of United States. Open pollinated cultivars started to became available widely in United States in 19^th century. In 20^th century, the production of sweet corn was influenced by various key developments.

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Health Benefits of Sweet Corn

The health benefits offered by Sweet corn are in detail below:

Packed with calories

Calories are essential to survive. Corn offers 342 calories in a serving size of 100 grams. It also has low content of glycemic index. Foods with high content of glycemic index such as white bread and white rice breaks down rapidly and causes blood sugar and jump of insulin level followed by active crashing of blood sugar levels. Sweet corn is absorbed slowly into bloodstream result in stabilizing blood sugar level.

Contain B vitamin complex

Sweet corn has high content of B vitamin constituents such as niacin and thiamin. Thiamin is required to maintain proper nerve health as well as cognitive function. Niacin helps to promote good cholesterol and lowers the chances of cardiovascular problems. Insufficient niacin causes Pellagra which is a disease indicated by dementia, diarrhea, insomnia, dermatitis and inability to sleep.

Sweet corn contains pantothenic acid which is considered to be an essential vitamin for protein, carbohydrate and lipid metabolism in the body. Folic acid assists in production of healthy red blood cells and prevent anemia. Additionally, it is required to aid rapid cell growth and division such as during pregnancy and infancy. In pregnant women, the deficiency of folic acid results birth of underweight infants and results neural tube defects in newborns.

Deal with anemia

Anemia is an insufficient amount of red blood cells or amount of hemoglobin in blood. Folic acid and Vitamin B12 helps to prevent the chances of anemia caused by deficiency of vitamin. Corn is a great source of iron which is required for the formation of new red blood cells.

Improvise cholesterol levels

Niacin is essential for good cholesterol and lowers the chances of cardiovascular ailments. Corn husk oil helps to lower bad cholesterol. It helps to lower the risk of heart problems and atherosclerosis.

Benefit of Vitamin A

Sweet corn has high content of beta carotene; forerunner to Vitamin A. Beta carotene is turned into Vitamin A and provides maintenance of skin and vision. Vitamin A also assists mucus membranes and promotes immune system. Beta carotene is not transformed into Vitamin A which acts as an antioxidant and counteracts heart disease and cancer.

Care for skin

Corn starch is used in various cosmetic products and also applied to skin for soothing irritation and rashes. Corn products are used to restore carcinogenic petroleum products that are major constituents of cosmetic preparations.

Counteract cancer

Study shows that corn is loaded with antioxidants which counteract cancer causing free radicals and urge apoptosis in cancerous cells without affecting healthy cells. High content of ferulic acid acts as anticarcinogenic agent which is effective in counteracting tumors that lead to liver and breast cancer. Purple corn has anthocyanins which eliminate cancer causing free radicals.

Diabetes prevention

Sweet corn has vitamin B which regulates lipid, protein and carbohydrate metabolism and phytochemicals regulate release of insulin. Sweet corn possess glycemic index of 58 which is a smart choice for diabetic people. Phenolic phytochemicals found in it also control hypertension.

Delay aging process

Sweet corn is a perfect for those who want to maintain their youthful looks and remain young. It has high content of antioxidants which prevent and also slows down aging process.

Enhance vision

The kernels of Sweet corn have beta carotene which forms vitamin A promoting better vision. Carotenoids also help to lower macular degeneration that impairs vision at center of line of sight.

https://www.youtube.com/watch?v=mtaO-VXHRu8

Side effects of Sweet corn

Upsets stomach

Corn is a great source of fiber and other essential nutrients that supports to flush harmful toxins and unwanted substances for the body. Excess fibers could be harmful for stomach health. The consumption of excess cereals causes stomach cramps and indigestion.

Cause diarrhea

Raw sweet corn causes diarrhea and various intestinal disorders. One should consult the doctor if some symptoms are experienced.

Allergic reactions

Corn causes allergies and symptoms such as rashes on skin, vomiting, swelling of mucous layer. People might experience asthma attack and anaphylaxis after having corn. Allergies are caused due to ingestible proteins found in sweet corn.

Chances of pellagra

Sweet corn is a predominant food. The excessive consumption of corn causes the chances of pellagra. Pellagra is due to vitamin deficiency such as niacin in the body. Corn lacks amino acids and niacin for supporting body from pellagra.

Negative effect for diabetic people

Corn has negative effect on people with diabetes as it promotes the level of blood sugar in the body. Corn has high content of carbohydrates which helps to improve blood sugar level. People with diabetes should not consume corn in high quantities.

Cause flatulence and bloating

Corn has high content of starch. The sweet corn breaks down in large intestine and produce gas. The people who consume large quantities of corn cause flatulence and bloating.

Osteoporosis

People with corn diet might suffer from osteoporosis as sweet corn has low content of calcium. It is possible when one is not supplemented with adequate calcium food.

Cause weight gain

Corn has high content of carbohydrate and sugar. Overconsumption of maize could cause gain in weight. People on diet should avoid the consumption of corn.

Cause tooth decay

Corn has sugar which ruins teeth. One should follow oral hygiene and brush the teeth after consumption of corn.

Lethargy

Corn has adequate starch which causes drowsiness and lead to lethargy.

Storage

Store sweet corn in a refrigerator without removing husk.
Wrap the corn loosely in a dry plastic bag to keep it fresh for more than two days.

Traditional uses

The leaf and root decoction is used to treat dysuria, strangury and gravel.
Corn silks are demulcent, cholagogue, lithontripic, diuretic, vasodilator and mild stimulant. It lowers blood sugar level and used to treat diabetes mellitus, gonorrhea, cystitis and gout.
Decoction of cob is used to cure nose bleeds and menorrhagia.
Seed poultice is useful for swellings, ulcers and rheumatic pains and also in treating warts, tumors and cancer.

Precautions

Allergic reactions are rare to sweet corns.
One with high blood sugar levels should limit an intake of sweet corn as it has lots of simple sugars.

How to Eat

Serve the cob whole or in chunks.
Kernels are used like a vegetable.
The section of cob is served as main dish.
It could be steamed or boiled.
Corncob (whole) is grilled and served with lemon, salt and pepper seasoning.
Steam the whole cob or boil it in salt water and serve with oil or butter.
Accompany the boiled kernels to pizza, salads, risotto, omelets, stews, rice pilaf and fried rice.
The water used to boil cob is used with carrots, onion, parsnip and celery stalks for preparing vegetable stock.
Season the boiled corn cob with salt and pepper.
Dried mature seeds are grounded into flour and used as a thickening agent in foods such as custards.
Make a salad with thinly sliced cucumbers, red onion, beets and scatter corn kernels over it and dress with lemon juice.
Use it as an ingredient in casseroles, stews, breads, relishes and puddings.
Sweet corn could be microwaved, baked and barbecued.

Other Facts

First corn was grown more than 7,000 years ago by Native Americans in Central America.
Native Americans used sweet corn leaves as chewing gum.
Corn is cultivated on every continent except Antarctica.
Each kernel on cob has one strand of silk.
About 14000 pounds of sweet corn is produced in on acre of land.

References:

http://www.processvegetables.co.nz/our-documents/sweetcorn/

https://www.agmrc.org/media/cms/budgetsheets_sweetcorn2FINAL_697315E3311E0.pdf

https://en.wikipedia.org/wiki/Sweet_corn

https://www.bbcgoodfood.com/glossary/sweetcorn

http://www.eatingwell.com/article/111076/is-corn-healthy-or-not-5-myths-about-sweet-corn-busted/

https://www.nutrition-and-you.com/sweet-corn.html

https://cals.arizona.edu/fps/sites/cals.arizona.edu.fps/files/cotw/Sweet_Corn.pdf

https://www.ufseeds.com/product-category/vegetables/corn-seed/sweet-corn-type/

https://www.cabi.org/isc/datasheet/58357

http://www.naturalmedicinalherbs.net/herbs/z/zea-mays=sweet-corn.php

https://www.tarladalal.com/glossary-sweet-corn-kernels-156i

http://www.sweetcornfest.com/sweet-corn-fun-facts/

https://www.yabibo.com/10-incredible-side-effects-of-sweet-corn/

https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-of-sweet-corn/

The post Sweet Corn health benefits and facts first appeared on Health Benefits.

White Corn nutrition and uses

Sylvia — Mon, 20 Aug 2018 07:53:16 +0000

Sweet Corn Quick Facts
Name:	Sweet Corn
Origin	Mesoamerica
Calories	125 Kcal./cup
Major nutrients	Carbohydrate (20.85%) Vitamin B5 (20.80%) Vitamin B1 (18.75%) Phosphorus (18.43%) Vitamin B3 (16.04%)
Health benefits	Packed with calories, Contain B vitamin complex, Deal with anemia, Improvise cholesterol levels, Benefit of Vitamin A

White corn scientifically known as Zea mays L. var. indentata is a sweet corn variety and is a member of the Poaceae ⁄ Gramineae (Grass family). The plant is native to Mesoamerica, probably in the Mexican highlands. It is technically classified as a grain crop, though when harvested young, it is utilized as a vegetable. Genus name comes from the Greek name for another cereal. Specific epithet comes from the Mexican vernacular name for maize. Few of the common names of the plant are Maize, Turkish wheat, Field corn, Corn, Indian corn, Grain maize and Cultivated maize.

The less white corn is cooked, the better the flavor and texture. White corn can be roasted, grilled, blanched, steamed, or pureed. White corn’s bright and sweet flavors lend well to pastas and salads. It pairs well with tomatoes, basil, cilantro, lobster, pork, chanterelles, truffles, shelling beans, cream, nutty cheeses, peas, summer squashes, fennel, citrus and scallops. Corn is dried and ground into flour for baked goods, tortillas, cereals and used as a crust/crisping agent for dishes both savory and sweet. Corn is also used for oil, as a sweetener in foods and beverages and as a base for beverage alcohol.

Plant Description

White corn is an erect, tall, fast growing, monoecious short lived annual grass that grows about 1–4 m (3 to 13 ft.) tall or occasionally 7 m; usually with a single main culm and one or occasionally 2 lateral branches in the leaf axils in the upper part of the plant. White corn is adaptable to a wide range of soils, but thrives best on well drained, well-aerated, deep soils containing adequate organic matter and well supplied with nutrients. It is sensitive to soil salinity. The plant has single erect stem made up of nodes and internodes.

Leaves are broadly linear 50–10 cm long by 3–7 cm wide arranged distichously, with leaf sheath surrounding the stem. Upper surface is hairy, lower surface hairless. The main culm produces at least 8 leaves, with temperate hybrids producing an average of 15 leaves and tropical hybrids producing up to 48 leaves. Conventional roots are supplemented with aerial brace roots, which protect against lodging. Flowers are monoecious, born in separate parts of the plant. Female flowers (ears) arise from axillary bud apices. Male flowers (tassels) arise from the apical stem. Its ears are wrapped in tightly layered pale lime green to white husks. One ear of corn can contain up to 400 kernels growing in rows lengthwise.

Fruit

The fruit of maize is a caryopsis, a dry indehiscent single seeded fruit. The pericarp (ovary wall) and testa (seed coat) are fused to form the fruit wall. Fruit also called kernel or grain and seed. Kernel composed of three main parts – the embryo, endosperm and fruit wall. Each ear contains 200–400 kernels which can be variously colored blackish, bluish-gray, purple, green, red, white and yellow. Both the kernels and milk of white corn are creamy white in color. The kernels have a very high percentage of sugar and water in their composition. When at their prime ripeness (the milking stage) the kernels will be tender, sweet and succulent. As the ear matures the water content decreases, the sugar turns to starch and the kernels become tough with a doughy consistency.

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Health benefits of White Corn

White Corn provides numerous health benefits due to the presence of quality nutrients within. Besides being a delicious addition to any meal, it is rich in phytochemicals and offers protection against a number of long-lasting diseases. The well-researched and widespread health benefits of white corn are listed below.

1. Anemia Prevention

This is another one of those illnesses for women that are spreading more than ever. Anemia happens due to the profound deficiency of vitamins and minerals such as iron in your body. Body requires iron and folate to form new red blood cells. White Corn is a very good source of iron, per 166 grams of serving it provides an impressive 4.5 mg of iron.

2.Prevents Hemorrhoids

White corn consists of good amount of fiber content that helps in alleviating digestive problems such as constipation and hemorrhoids, as well as lowering the risk of colon cancer due to corn being a whole-grain.

Fiber has long been encouraged as a way to reduce colon risk, but insufficient and conflicting data exist for fiber’s relationship with preventing cancer, although whole-grain consumption has been proven to reduce that risk. Fiber helps bulk up bowel movements, which stimulates peristaltic motion and the production of gastric juice and bile. It can also add bulk to overly loose stools, which can reduce the chances of irritable bowel syndrome (IBS) and diarrhea. (1), (2)

3. Promotes Growth

White Corn is rich in vitamin B constituents, particularly thiamin and niacin. Thiamin is vital for maintaining nerve health and cognitive function. Niacin shortage leads to pellagra; a disease characterized by diarrhea, dementia, and dermatitis that is commonly observed in malnourished individuals. It is also a good source of pantothenic acid, which is an essential vitamin for carbohydrate, protein, and lipid metabolism in the body.

Deficiency of folic acid in pregnant women can lead to the birth of underweight infants and may also result in neural tube defects in newborns. White corn provides a large percentage of the daily folate requirement, thus preventing this condition. Kernels of corn are rich in vitamin E, a natural antioxidant that is essential for growth and protection of the body from illness and diseases. (3)

4. Weight Loss

Losing weight can be quite tough job. However, to lose weight consuming the right kind of nutrient rich foods is essential. White corn is the best snack for this, it is a wonderful source of energy and will also leave you feeling full for longer due to its fiber content. Popped corn without any salt, cooked with a tablespoon of coconut oil is the way to go.

5. Prevents Hypertension

White Corn consists of phenolic phytochemicals that help regulate blood pressure and prevent hypertension. There is also a good amount of vitamin B that is beneficial for the optimal functionality of your adrenal glands.

6. Lowers LDL Cholesterol

According to the Journal of Nutritional Biochemistry, consumption of corn husk oil helps to lowers plasma LDL or bad cholesterol by decreasing cholesterol absorption in the body. As mentioned earlier, this reduction in LDL cholesterol does not mean a reduction in HDL or good cholesterol, which can have beneficial effects on the body. They include the reduction of heart diseases, prevention of atherosclerosis, and a general searching of free radicals throughout the body.(4), (5)

7. May Prevent Alzheimer

It has been researched as a source of thymine, which is an antioxidant that sharpens brain functions. It also helps synthesize acetycholine, which in turn leads to an improved memory.

8. Prevents Diverticular Diseases

These diseases are often quite painful and lead to a lot of discomfort and suffering. Although researches are still being conducted on this subject, there has been an observation made on about 47,228 men that shows the benefits of consuming popcorn to prevent the symptoms of this disease from developing.

9. Weight Gain

White corn is a rich source of calories and is a staple in many places. The calorific content of corn is 606 calories per 166 grams, which is among the highest for cereals. This is why, it is often turned to for quick weight gain, and combined with the ease and flexibility of growing conditions for corn, the high-calorie content makes it vital for the survival of dozens of agricultural nations.(6)

10. Cosmetic Benefits

Cornstarch is used in the manufacturing of many cosmetic products and may also be applied topically to soothe skin rashes and irritation. Corn products can be used to replace carcinogenic petroleum products which are major components of many cosmetic preparations. Many of the traditional skin creams consists of petroleum jelly as a base material, which can often block pores and make skin conditions even worse.(7)

Traditional uses and benefits of White Corn

Corn silk has been used as diuretic, antilithiasic, uricosuric, and antiseptic in many parts of the world.
It is used for the treatment of edema as well as for cystitis, gout, diabetes mellitus, kidney stones, nephritis, and prostatitis.
Corn kernel is considered to be diuretic and a mild stimulant.
Corn is a good emollient poultice and is used for ulcers, wounds sore, swelling and rheumatic pains.
An infusion of parched corn is taken for nausea and vomiting in many diseases.
Decoction of fresh or dried stalk, cob as well as corn silk is used as a diuretic in Philippines.
Decoction of roots, leaves, and corn silk is used for dysuria, bladder complaints, and bedwetting.
Corn silk has been used for fluid retention and jaundice in China.
Decoction of pith of cob as tea is used for stomach complaints.
Corn silk has been used for treating urinary and venereal diseases and in cardiac and renal dropsy in Europe.
Cob is used for kidney stones in Indonesia.
Urino-genital problems are treated with prescriptions based on the whole or parts of the maize plant, especially a decoction of the corn silk, which is also used to treat jaundice.
Maize leaf maceration is drunk to treat fever.
Charcoal made from maize stalks is included in medicines to treat gonorrhea.
An infusion from the burnt cob is used to wash wounds.
Maize spike heated with powdered leaves of Glossonema boveanum used to treat intestinal schistosomiasis in Mali.
Corn silk decoction is used as diuretic and depurative, and macerated maize leaves used to treat fever in Burundi.
Powdered corn and leaves used as poultice for boils and carbuncles in Ghana.
Decoction of the kernel and silk is used for management of diabetes mellitus in Southwestern Nigeria.
Carbonized and powdered corn silk is used for edema and rash, and a decoction of the corn silk is used for hypertension in Togo.
Corn silk used to treat convulsion, hepatic disorders, jaundice, and kernels also used for diarrhea, dysentery and liver disorders in Benin.
In the Errachidia province of Morocco, dried, roasted kernels used to treat hypertension and the stalk for renal diseases.
Maize stalk ashes are applied to the gums to treat tooth caries in Uganda.
Decoction of corn flowers and slat is used as a mouth wash for tooth-ache in Burkina-faso.
Sap from boiled kernels is applied externally for skin diseases in Kenya.
Corn silk is used for treating measles and a towel dip in a decoction of corn cob is applied to bleeding nose in Nigeria.
Decoction of the leaves and roots is used in the treatment of strangury, dysuria and gravel.
Decoction of the cob is used in the treatment of nose bleeds and menorrhagia.
It is a good herbal remedy in improving blurred vision.
It reduces the tumor growth in the breast and the lungs.

Ayurvedic Health benefits of White Corn

Hyperpigmentation: Apply Cornstarch directly to the affected area.
Diaper Rashes: Cornstarch is in powdered form. It is easily available in the market. Sprinkle it on affected areas. Its moisture absorbing tendency helps to cure Diaper Rashes.
Gout: Boil half a bowl of Corn. Sprinkle Lemon and Salt. Consume once a day.
Uremia: Have it daily. Corn helps in proper urination and detoxification of the blood. It supports the proper functioning of the Kidney and treat Uremia. Prepare an infusion by adding 2 to 3 teaspoons of Corn in a cup of water.
Athlete’s Foot: First, Rub a few amount of Corn flour on your feet. Then, heat up the oven to 330 degrees. Put 2 cups of Corn flour onto a plate and put it in the oven. Heat it till it to brownish. Rub it on your feet and toes. Leave it for 10 minutes. Dry out your feet with a clean towel. Repeat it regularly to prevent fungal infections (Note: Wash off your hands after the application unless it affects worse.)
Ulcers: Burn the leaves of Jackfruit, Corn and Coconut Shell together. Mix with Coconut oil to make paste. Apply over the affected area.
Urticaria: Take 1/2 cup baking Soda and 1/2 cup of Corn starch. Mix them well. Put it in a bath tub. Soak the body in this water for about half an hour. Repeat the process twice a week.
Blemishes: Soak equal quantity of Almond and White Corn overnight. Grind it to make paste. Apply it on your face Spots.
Melisma: Take 1/2 teaspoon of dried orange peel powder, 1 teaspoon of corn flour, 1 Teaspoon of olive oil and 1 teaspoon Yogurt. Mix all. Beat well. Apply over affected area. Let it dry. Wash with normal water.

Culinary Uses

Maize grain is the basic staple food for the population in many countries of Latin America and Africa and an important ingredient in the peoples ‘diet’.
Young, immature cobs of the sweet corn type are used as vegetable.
Very young female inflorescences are savored as a fancy vegetable in stir fries or salad in Western countries and in Asia.
Sweet corn kernels are boiled or steamed and often used as a pizza topping, in salads or garnishes.
Raw unripe kernels may also be shaved off the cobs and processed into a variety of cooked dishes, such as maize purée, tamales, pamonhas, curau cakes, ice creams, etc.
Corn on the cob is a sweet corn cob that has been boiled, steamed, or grilled whole; the kernels are then eaten directly off the cob or cut off.
Creamed corn is sweet corn kernels served in a milk or cream sauce or in soups.
Immature corn smut galls are enjoyed as an edible delicacy known as cuitlacoche, and sweet corn smut galls have become a high value crop for some growers in the northeastern United States who sell them to Mexican restaurants.
Roasted dried maize cobs with intact semi-hardened kernels, coated with a seasoning mixture of fried chopped spring onions with salt added to the oil, is a popular snack food in Vietnam.
Another very popular type of corn is popcorn which explodes when heated into puffed, fluffy corn which is a popular snack food eaten all over the world.
Cancha a homemade Andean snack consists of toasted corn kernels which pop without puffing and is made from a special large grained corn called maize chulpe.
Dried maize kernels are also processed into hominy or nixtamal or by soaking and cooking in an alkali solution usually lime and hulled.
The Brazilian dessert canjica is made by boiling maize kernels in sweetened milk.
Tepache, maize beer also known as chichi, a light refreshing beer, is also made from maize kernels and is consumed throughout Mexico, but nowadays various fruits such as pineapple, apple and orange are used.
Chicha a fermented and alcoholic drink and chichi morada a soft drink are made from special types of maize and consumed in Peru.
Bourbon whisky is made from mash that contains more than 51% of corn.
Corn flakes made from milled corn is widely consumed as a crispy breakfast cereal, popular in North America and the United Kingdom, and in many other countries all over the world.
Maize meal is made into various types of porridge or cooked corn meals in various cultures such as polenta in Italy, angu in Brazil, mămăligă of Romania, meali pap in south Africa, sadza , nshim a and ugali in other parts of Africa, hominy in southeastern USA or cornmeal mush in other parts of USA.
Maize dough or corn flour is also used as a replacement for wheat flour, to make cornbread and other baked products.
An unleavened corn bread called makki di roti is popular bread eaten in the Punjab region of India and Pakistan.
Corn dough is made from freshly prepared hominy, and is used for making corn tortillas, tamales, tostadas, pupusas, arepas, pozole, pinole, atole and many other Latin American dishes.
Corn starch is widely used for a number of purposes in cooking, as in the making of deserts and the thickening of gravy, soups, etc.
Grain alcohol from maize is traditionally the source of Bourbon whiskey.
Maize is also a major source of cooking oil (corn oil) and of maize gluten.
Corn oil is oil extracted from the germ of maize and is used in baking and cooking.
Corn oil is also a key ingredient in some margarine.
Seed can also be sprouted and used in making uncooked breads and cereals.
Roasted seed is a coffee.

Recipes

White Corn Chowder

Ingredients

4 to 6 ears of white corn, husks and silk removed
4 Tbs. (1/2 stick) unsalted butter
1/2 large yellow onion, minced
1 large celery stalk, minced
1 lb. russet potatoes, peeled and cut into 1/2-inch cubes
2 cups chicken stock
1 cup water
1 1/2 tsp. minced fresh thyme
1 cup half-and-half
Salt and freshly ground pepper, to taste
3 Tbs. thinly sliced fresh chives

Directions

Holding each ear of corn by its pointed end and steadying its stalk end on a cutting board, cut down along the ear with a sharp knife to strip off the kernels, turning the ear with each cut. Alternatively, remove the kernels with a kernel cutter. You will need 4 cups corn kernels. Set aside.
In a large saucepan over medium heat, melt the butter. Add the onion and celery and sauté until soft, about 10 minutes. Add the potatoes, stock, water and thyme and bring to a simmer. Cover, adjust the heat to maintain a gentle simmer and cook until the potatoes are almost tender, about 8 minutes. Add the corn, cover and continue to simmer gently until the corn is tender, 3 to 5 minutes more.
Transfer about 4 cups of the soup solids to a food processor along with enough of the cooking liquid to achieve a puree. Secure the lid and cover with a kitchen towel. Process until smooth and return to the pan. Stir in the half-and-half and season with salt and pepper.
Reheat the soup gently over medium-low heat. Ladle into warmed soup bowls and garnish with the chives, dividing evenly. Serve immediately.

Sweet White Corn Casserole

Ingredients

1 (15.25 ounce) can sweet white whole kernel corn, undrained
1 (14.75 ounce) can cream-style corn
1 (8.5 ounce) package dry corn muffin mix
1 cup chopped onion
1/2 cup butter, melted
2 eggs, beaten
1/3 cup chopped red bell pepper

Direction

Preheat oven to 350 degrees F (175 degrees C).
Combine whole kernel corn, cream-style corn, muffin mix, onion, butter, eggs, and red bell pepper in a 2-quart casserole dish; stir.
Bake in preheated oven until golden brown and the center is set, about 1 hour.

Rice with White Corn

Ingredients

3/4 cup fresh Peruvian white corn (choclos) kernels or fresh regular corn kernels
1 tablespoon canola oil
1 3/4 cups medium-grain white rice, such as Bomba paella rice
4 cups boiling water
fine sea salt

Directions

Rinse and drain the corn kernels.
Heat the canola oil in a large saucepan over medium heat, add the rice to the oil, and cook, stirring, for about 1 minute, until the rice turns pale white, then add the corn.
Pour in the boiling water and salt to taste and stir to combine.
Cover the pan and simmer over low heat for 20 minutes or until there are air holes visible in the cooked rice.
Fluff the rice up with a fork and serve.

Other facts

Globally, just 21% of total maize production is consumed as food.
Corn oil besides being edible is also used in the manufacture of soaps and paints.
Starch from maize can also be made into plastics, fabrics, adhesives, and many other chemical products.
Corn starch is also used extensively for laundry purposes.
Sticky gum containing dextrin is used for sealing envelops, and on gummed labels.
Corn is used for making alcohol.
Cobs may be used to supply potash, and by distillation they can be made to produce acetic acid and acetone.
Materials for the manufacture of nitrocellulose lacquers may also be obtained from them by controlled fermentation.
Maize meal is also a significant ingredient of some commercial animal food products, such as dog food.
In industrialized countries corn is used for animal feed, directly in the form of grain and forage, fodder, silage or sold to the feed industry.
Maize breeders in North America and Europe focus on agronomic traits for its use in the animal feed industry.
Various aerial parts of the corn plant can be used for ethanol biofuel production.
Maize kernels can be used in place of sand in a sandbox like enclosure for children’s play.
Corncobs can be hollowed out and treated to make inexpensive smoking pipes.
Brown dye can be obtained from the cob.
Dry corn stalks can be used to build fences.
Maize kernels and cobs are also used as a biomass fuel source and are relatively cheap and home-heating furnaces have been developed which use maize kernels as a fuel.
Maize is also used as a fish bait, called “dough balls”.

References:

https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=42269#null

https://npgsweb.ars-grin.gov/gringlobal/taxonomydetail.aspx?id=311987

https://npgsweb.ars-grin.gov/gringlobal/taxonomydetail.aspx?id=42207

https://pfaf.org/user/Plant.aspx?LatinName=Zea+mays

https://www.cabi.org/isc/datasheet/58357

http://www.missouribotanicalgarden.org/PlantFinder/PlantFinderDetails.aspx?kempercode=b138

http://www.floracatalana.net/zea-mays-l-

https://botanical.com/botanical/mgmh/c/corni103.html

https://plants.usda.gov/core/profile?symbol=zema

http://www.theplantlist.org/tpl1.1/record/kew-450362

The post White Corn nutrition and uses first appeared on Health Benefits.

Blue corn Health Benefits and nutrition

s m — Fri, 17 Aug 2018 11:09:35 +0000

White Corn Quick Facts
Name:	White Corn
Scientific Name:	Zea mays L. var. indentata
Origin	Mesoamerica, probably in the Mexican highlands
Colors	Milky White
Shapes	Long cylindrical consisting 200–400 kernels
Taste	Sweet
Calories	606 Kcal./cup
Major nutrients	Carbohydrate (94.82%) Vitamin B6 (79.46%) Copper (57.89%) Iron (56.25%) Vitamin B1 (53.25%)
Health benefits	Anemia Prevention, Prevents Hemorrhoids, Promotes Growth, Weight Loss, Prevents Hypertension, Lowers LDL Cholesterol, May Prevent Alzheimer, Prevents Diverticular Diseases, Weight Gain, Cosmetic Benefits

Maize is known as corn in some English speaking countries. It is a large grain tamed by indigenous people in prehistoric times in Mesoamerica. Leafy stalk forms ears containing grain which are known as kernels. The kernels are used as a starch in cooking. Six major types of maize are flint, dent, popcorn, pod, sweet and flour.

Blue corn is a flint maize variety cultivated in Southwestern United States and Mexico called tlacoyo. Originally, it was developed by Hopi and remains as a vital part of Hopi dishes such as piki bread. It is a predominant of New Mexican cuisine commonly used for making tortillas. It is an open pollinated flour corn containing soft starch used for milling specialty foods. Today, the food includes pancake mixes, tortillas, cereal and corn chips.

It is open pollinated so the growth is not regulated easily as is that of commercial hybrid of white or yellow field corn. Blue corn is a floury corn with 30% more protein in comparison to hybrid corn. Still it is used widely in Mexico and Southwest as a staple food. Due to its higher protein value, Blue corn is used as a basic ingredient in Mexican restaurants. It is regarded as one of the oldest corn varieties. In Southwestern United States, Pueblo Indian tribe used it at least as far back as 1540 when Spanish explorers discovered region. This corn type goes back to pre-Columbian era.

History

Blue corn is one of the most widely consumed foods in Peruvian cuisine. It is cultivated for thousands of years in Peru. Since pre-Inca times, it has been used and found in various ceramic objects of culture which dates back to 2500 years.

Appealing, if Purple Corn plant is planted outside Peru, it loses its purple color. Scientists considered that harsh environment of Peruvian Andes rising 10000 to 15000 above sea level force to counteract for survival and promote immunity capacity through evolution. It led to massive amounts of production of anthocyanins – a phytonutrient which provides deep color.

The purple corn strains originated from an ancient purple corn called Kculli. For long, it is revered by indigenous people where it is called the plant of remembrance.

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Health Benefits of Blue Corn

Let us discuss the health benefits which Blue corn provides:

Loaded with antioxidants

The natural plant pigment, anthocyanins provide color to blue corn or red, purple and blue vegetables. The pigments are a part of diverse and large class of antioxidants found in plants known as flavonoids. Antioxidants are essential for the body to repair and maintain cells. The antioxidant content attributes the major health benefits of fruits and vegetables. The rich content of anthocyanin found in Blue corn shows its richness in antioxidants.

Low carbohydrates

Blue corn has low carbohydrates. A serving of one ounce of Blue corn provides 15 grams of carbohydrates. The low content of carbohydrate is helpful for diabetic patients.

Potential as anti-cancer/anti-diabetic

Blue corn has deep blue-purple color which is a result of rich anthocyanin content with equal concentration to or higher than anthocyanin concentration of blueberries and high antioxidant capacity. Blue corn is beneficial as anti-diabetic and anti-cancer. It has anti-cancer effects by lowering expression of genes which involved in proliferation of tumor cells and suppress development of colon cancer cells in rats. The study conducted on rats with high fat diet dividing them into two groups. Test group diet was provided with purple corn pigment and they were less prone to develop early signs of obesity or diabetes in comparison to controls.

Treat metabolic syndrome

Study shows that rat who fed blue corn extract have increase in HDL cholesterol and lower blood triglyceride levels, systolic blood pressure and total cholesterol levels. Further studies are still need to be carried out for determining health benefits of blue corn in humans. Researchers believe that recent study indicate blue corn to be a nutraceutical option for treating metabolic syndrome.

Lower inflammation

The study conducted in Japan resulted that an anti-inflammatory response was observed to CG3. The results based on these studies indicate that possibly this plant pigment helps to suppress inflammatory response in diseases associated with inflammation.

Management of blood pressure

Untreated high blood pressure results in memory loss, kidney damage, stroke, vision loss and heart disease. The journal of 2007 reported that anthocyanins found in Purple corn helps to reduce blood pressure and heart rate in hypertensive rats.

Function of Kidneys

Purple corn extract is loaded with antioxidant properties that help to prevents blood vessels hardening in kidneys, a process named glomerulosclerosis that is associated with diabetes. This caused failure of kidneys if ignored or unchecked.

Supports eye health

Blue corn has two important antioxidants named zeaxanthin and lutein which are used by eyes exclusively. These antioxidants in high level are related with lower chances of serious eye diseases developments such as macular degeneration and cataracts.

Slow down aging

Mutagen alters DNA and promotes the chances of DNA mutation. In fact, all types of cancer are the result of DNA mutation but vast majority of DNA mutations does not cause cancer. They are associated with aging process so longevity/anti-aging lifestyles limit things which promote mutation of DNA. The factors such as alcohol, smoking and stress act as mutagens. Purple corn has both acetate fractions and water fractions that act as anti-mutagenic activity in dose dependent manner in experiments.

Probiotics compatible

High ORAC superfoods such as spices exhibit antibacterial activity. The healthy gut flora of the body could be harmed by them. The lab test showed that Blue corn interacted with probiotic lactic acid bacteria such as Lactobacillus helveticus and Bifidobacterium longum. It did not harmed them.

Precautions

Excessive consumption of corn (any color) causes corrupt insulin function and post-prandial strikes in blood sugar.
Limit an intake of corn to the diet.

How to Eat

Add blue corn to salsa and chips.
It is used as an ingredient to tortilla chips and breakfast cereal.
Use it as a substitute for traditional corn in bread, muffins
and griddle cakes.
Use it as a base for sorbets, drinks, popsicles, puddings and also for making tortillas and bread.

References:

https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=524870#null

https://en.wikipedia.org/wiki/Blue_corn

https://www.wisegeek.com/what-is-blue-corn.htm

http://www.sandiegouniontribune.com/news/health/sdut-blue-corn-chips-tortillas-2013jul10-story.html#

https://www.multivitaminguide.org/blog/health-benefits-blue-corn/

https://livehealthy.chron.com/blue-corn-healthier-2206.html

http://blog.lifeextension.com/2013/07/is-blue-corn-healthy.html

https://www.medicalnewstoday.com/articles/315209.php

https://www.indigo-herbs.co.uk/natural-health-guide/benefits/purple-corn

https://www.superfoodly.com/health-benefits-of-blue-and-purple-corn-vs-yellow/

The post Blue corn Health Benefits and nutrition first appeared on Health Benefits.

Kodo Millet facts and benefits

Sylvia — Tue, 24 Jul 2018 11:07:17 +0000

Blue corn Quick Facts
Name:	Blue corn
Scientific Name:	Zea mays L. subsp. mays
Origin	Peru, South America
Colors	Blue, Light gray to a deep, purplish black
Taste	Rich, sweet
Calories	186 Kcal./cup
Major nutrients	Carbohydrate (30.65%) Iron (19.75%) Manganese (17.61%) Phosphorus, P 94 mg (13.43%) Copper, Cu 0.119 mg (13.22%)
Health benefits	Loaded with antioxidants, Low carbohydrates, Potential as anti-cancer/anti-diabetic ,Treat metabolic syndrome, Lower inflammation

Kodo millet scientifically knows as Paspalum scrobiculatum, is an annual grain that is grown in primarily in India, but also in the Philippines, Indonesia, Vietnam, Thailand, and in West Africa where it originates. It is grown as a minor crop in most of these areas, with the exception of the Deccan plateau in India where it is grown as a major food source. Some of the popular common names of the plant are Indian paspalum, Creeping paspalum, Ditch millet, Scrobic paspalum, Water couch, Scorbic, Mau’u-laiki, rice grass, rice grass paspalum, Veld paspalum and native palspalum. Kodo is a popular fast or upvas food in some parts of India. The millet is certainly superior to rice, gluten free and rich in fiber, vitamins and minerals. It has large potential to provide nourishing food to subsistence farmers in Africa and elsewhere.

Plant Description

Kodo Millet is a monocot tufted annual or perennial grass that grows up to 150 cm tall. The plant typically occurs in seasonally flooded areas and wet depressions, often association with cultivation and settlements, such as along roadsides, ditches, and waste ground and rice fields. The plant has wide adaptability to different soil from very poor to very fertile and can tolerate a certain degree of alkalinity. Best soils are alluvial, loamy and sandy soil with good drainage. Kodo millet can be grown in gravelly and stony soil such as in the hilly region. The plant has shallow root system which may be ideal for intercropping. Stems are rather stout, not or sparingly branched, glabrous or thinly furnished with rather long hairs. Blades are 15-40 cm long, 5-12 mm wide, pale green. Leaf sheaths and leaves are glabrous. Flower is unisexual, sessile; with 5 mucronate tepals 2-3 mm long; male flowers with 5 stamens c. 1 mm long; female flowers with superior, 1-celled ovary crowned by 3 stigmas. The seeds it produces are very small and ellipsoidal, being approximately 1.5 mm in width and 2 mm in length; they vary in color from being light brown to a dark grey.

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Health Benefits of Kodo millet

Kodo millet is a good substitute to rice or wheat. Protein, fiber, and mineral content are much higher than the major cereals like rice. It can be cooked just like rice or ground into flour. It provides balanced nutrition, unlike polished white rice. Listed below are some of the popular health benefits of Kodo Millet

1. Anti-diabetic

Kodo millet intake is found to reduce fasting blood glucose level and promotes significant increase in serum insulin level. Anti-diabetic compounds in Kodo are quercetin, ferulic acid, p-hydroxybenzoic acid, vanillic acid and syringic acid. Thus regular use is recommended for diabetic patients.

2. Antioxidant and anti-microbial activity

Kodo millet grains consist of polyphenols and antioxidants. The polyphenols possess antimicrobial action against certain bacterias (Staphylococcus aureus, Leuconostoc mesenteroides, Bacillus cereus and Enterococcus faecalis).

3. Anti-obesity

Kodo is high in fiber and prevents gain in weight. It also helps to prevent rise in cholesterol and triglyceride levels and is a functional food to manage weight and promotes weight loss.

4. Anti-cholesterol and anti-hypertension

Kodo is very beneficial for post-menopausal women suffering from signs of cardiovascular disease, high blood pressure and high cholesterol levels. Hence, regular consumption of Kodo millets is recommended for all.

5. Helps in weight management

Kodo millet consists of low fat content and fiber content is higher and makes to feel fuller after consuming less quantity itself, therefore it avoids over eating and lessens the weight, thereby controls obesity. An obese person should include this cereal in their diet and see the difference on their weight.

6. Cholesterol reduction

Regular consumption of Kodo millet helps to lower the triglycerides and C-reactive protein, thus it lowers the bad cholesterol and ideal for your heart. Thus heart protective food too.

Traditional uses and benefits of Kodo Millet

Regular consumption of kodo millet is very beneficial for postmenopausal women suffering from signs of cardiovascular disease, like high blood pressure and high cholesterol levels.
Kodo Millet helps hydrate your colon to keep your system regular and keep you from being constipated.
Kodo Millet helps in controlling Blood sugar and Cholesterol.
It is easy to digest, contains a high amount of lecithin and is excellent for strengthening the nervous system.
It is rich in photo chemicals, phytate that helps in reduction of cancer risks.
It helps to reduce the body weight and beneficial for postmenopausal women.
It is good for those suffering from signs of cardiovascular disease, like high blood pressure and high cholesterol levels.
Also, it is good for diabetics, its anti – diabetic compounds like quercetin, ferulic acid, p – hydroxybenzoic acid, vanillic acid and syringic acid from Varagu prevents obesity.
Kodo millets contain no gluten and are good for people who are gluten intolerant.
Kodo millets can be used for traditional as well as novel foods.
Unprocessed or processed grain can be cooked whole or decorticated and if necessary ground to flour by traditional or industrial methods.
In tribal sectors, it is cooked as rice also and out of flour tribal population prepares different recipes.
Traditionally the grains of Paspalum scrobiculatum are used in the management of diabetes mellitus.
Grains are also useful in the treatment of inflammation, hemorrhages and general debility.

Culinary uses

It is eaten as a famine food in Africa.
Kodo millet is ground into flour and used to make pudding in India.
In Africa it is cooked like rice.

Recipes

Kodo millet (Varagu) pulao

Ingredients

Varagu/ Kodo millet – 1cup
Water – 1 & 1/2 cups
Chopped Carrot, beans, green peas – 1 cup
Onion – 1
Ginger garlic Paste – 1 tsp
Green chilli – 2
Mint leaves – 12
Salt – As needed
Ghee/ oil – 3 tblsp
Cinnamon – 1 inch piece
Fennel seeds – 1 tsp
Bay leaf – 1

Instruction

Heat a small pressure cooker with oil/ ghee.
In medium flame, add cinnamon, fennel, bay leaf.
Do not let fennel change its color.
Add onion and give it a stir. Add ginger garlic paste.
Fry for a minute in medium flame.
Add the chopped veggies, mint leaves.
Fry in medium flame for about 2 mins.
You can add a little salt for the veggies.
Add washed, drained millet to it and mix well. Let it dry. Flame should always in medium.
Add water, salt and bring to boil. mix well and cook for a whistle in medium or low flame or in low flame possible for 12 mins.

Other facts

In the Southern United States and Hawaii, it is considered to be a noxious weed.
It may also have potential to be used as grass ties on hillside plots to prevent soil erosion, while also providing a famine food as a secondary purpose.
It has been noted that it makes a good cover crop.
Kodo millet is a nutritious grain and a good substitute to rice or wheat.
It is also a good choice of animal fodder for cattle, goats, pigs, sheep, and poultry.

References:

https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=41040#null

http://www.hear.org/pier/species/paspalum_scrobiculatum.htm

https://npgsweb.ars-grin.gov/gringlobal/taxonomydetail.aspx?id=26917

https://www.cabi.org/isc/datasheet/38955

https://plants.usda.gov/core/profile?symbol=PASC6

http://www.theplantlist.org/tpl/record/kew-432275

https://en.wikipedia.org/wiki/Paspalum_scrobiculatum

The post Kodo Millet facts and benefits first appeared on Health Benefits.

Kodo millet Quick Facts
Name:	Kodo millet
Scientific Name:	Paspalum scrobiculatum
Origin	Sub-Saharan Africa from Senegal east to Ethiopia and south to South Africa
Colors	Vary in color from being light brown to a dark grey (Seed)
Shapes	Very small and ellipsoidal, being approximately 1.5 mm in width and 2 mm in length (Seed)
Taste	Sweet, bitter, Astringent
Health benefits	Anti-diabetic, Anti-obesity, Anti-cholesterol and anti-hypertension, Helps in weight management, Cholesterol reduction