Which Millet is Good For Kids?

Choosing the right food for children is essential for their growth and development. Among the various types of millets, Finger Millet, also known as Ragi, stands out as the best option for kids. Let's explore why Finger Millet is ideal for children's nutrition and growth, and also look at other millets that can be beneficial for kids.

What is Finger Millet?

Finger Millet, scientifically known as Eleusine coracana, is a cereal crop widely grown in Africa and Asia. It is highly valued for its nutritional properties and resilience. The grains are small and round, and they come in various colors ranging from white to deep brown. Finger Millet is often used in various traditional dishes, including porridges, flatbreads, and snacks.

Nutritional Profile of Finger Millet

Finger Millet is packed with essential nutrients that are crucial for the growth and development of children. Here is a breakdown of its nutritional components per 100 grams:

• Calories: 336 kcal

• Protein: 7.3 grams

• Carbohydrates: 72.6 grams

• Dietary Fiber: 3.6 grams

• Calcium: 344 mg

• Iron: 3.9 mg

• Magnesium: 137 mg

• Vitamin B3 (Niacin): 1.1 mg

Why Finger Millet is the Best for Kids

1. Rich in Calcium

Finger Millet is one of the richest sources of calcium among cereals. With 344 mg of calcium per 100 grams, it supports the development of strong bones and teeth in growing children. Adequate calcium intake during childhood is crucial for preventing bone-related issues later in life.

2. High Protein Content

Protein is essential for growth, muscle development, and repair. Finger Millet provides 7.3 grams of protein per 100 grams, making it a valuable source of plant-based protein. Including Ragi in children's diets helps in building and maintaining muscle mass, which is vital during the growth spurts of childhood.

3. Excellent Source of Iron

Iron is necessary for the production of hemoglobin, which carries oxygen in the blood. Finger Millet contains 3.9 mg of iron per 100 grams, helping to prevent anemia and supporting cognitive development and energy levels in children.

4. High Fiber Content

The dietary fiber in Finger Millet (3.6 grams per 100 grams) aids in digestion and prevents constipation, which is common in children. A fiber-rich diet also helps in maintaining a healthy weight and promoting a feeling of fullness, reducing the risk of obesity.

5. Rich in Antioxidants and Micronutrients

Finger Millet is packed with antioxidants, including phenolic acids and flavonoids, which help in boosting the immune system. It also contains essential vitamins and minerals like magnesium and B vitamins, which are crucial for metabolic processes and overall health.

Health Benefits of Finger Millet for Kids

1. Supports Cognitive Development

The iron content in Finger Millet supports brain development and cognitive function, ensuring children stay sharp and focused. Proper iron levels are essential for maintaining energy and concentration, especially in school-aged children.

2. Promotes Healthy Digestion

The high fiber content in Finger Millet aids in smooth digestion and prevents constipation. This is particularly beneficial for young children who often experience digestive issues.

3. Strengthens the Immune System

The antioxidants and essential nutrients in Finger Millet help strengthen the immune system, protecting children from common infections and illnesses.

4. Provides Sustained Energy

The complex carbohydrates in Finger Millet provide sustained energy, making it an excellent choice for active children. It helps in maintaining energy levels throughout the day, supporting both physical activities and learning.

Read more - Finger Millets Health Benefits and Recipes

Other Millets for Kids

While Finger Millet is the best millet for kids, other millets also offer significant health benefits. Here are a few:

1. Foxtail Millet

Nutritional Profile:

• Calories: 351 kcal

• Protein: 12.3 grams

• Carbohydrates: 60.9 grams

• Dietary Fiber: 8 grams

• Calcium: 31 mg

Foxtail Millet is rich in protein and dietary fiber, supporting growth and healthy digestion in children. It also contains essential vitamins and minerals that contribute to overall health.

2. Little Millet

Nutritional Profile:

• Calories: 329 kcal

• Protein: 9.7 grams

• Carbohydrates: 67 grams

• Dietary Fiber: 7.6 grams

• Calcium: 17 mg

Little Millet is easy to digest and rich in dietary fiber, making it suitable for young children. It helps in maintaining healthy digestion and preventing constipation.

3. Pearl Millet (Bajra)

Nutritional Profile:

• Calories: 361 kcal

• Protein: 10.6 grams

• Carbohydrates: 67 grams

• Dietary Fiber: 1.2 grams

• Calcium: 42 mg

Pearl Millet is known for its high magnesium content, which is important for bone health and metabolic functions. It also supports healthy digestion and provides sustained energy.

How to Incorporate Finger Millet into Your Child’s Diet

1. Ragi Porridge

A simple and nutritious breakfast option, Ragi porridge can be made by cooking Ragi flour with milk (or a dairy-free alternative), a pinch of salt, and a natural sweetener like honey or jaggery. Top with fruits and nuts for added nutrition.

2. Ragi Cookies

Bake delicious and healthy Ragi cookies by mixing Ragi flour with whole wheat flour, butter, a natural sweetener, and baking powder. Add some dried fruits and nuts for extra flavor and nutrients.

3. Ragi Dosa

A nutritious and tasty variation of the traditional South Indian dosa, Ragi dosa can be made by mixing Ragi flour with fermented rice and urad dal batter. Serve with chutney and sambar for a balanced meal.

4. Ragi Ladoo

Prepare Ragi ladoos as a healthy snack. Roast Ragi flour and mix it with jaggery, ghee, and nuts. Shape the mixture into small balls for a sweet and nutritious treat.

Conclusion

Finger Millet, or Ragi, is the best millet for kids due to its rich nutritional profile, including high calcium, protein, iron, and fiber content.

It supports healthy growth, cognitive development, digestion, and immune function. Incorporating Finger Millet into your child’s diet can provide numerous health benefits, ensuring they receive the essential nutrients needed for optimal growth and development.

While other millets like Foxtail Millet, Little Millet, and Pearl Millet also offer valuable nutrients, Finger Millet stands out as the top choice for children.