How Healthy Is Jowar?
Heard a lot about sorghum these days? Well, let me tell you that sorghum is called jowar in India. It is a cereal native to Africa and belongs to the millet family. Whole kernels of sorghum are usually steamed, boiled and added to stews, soups. The kernels are also ground into a flour that can replace wheat flour.
The best part about jowar is that it is gluten-free. This makes it ideal for use in making breads, pizza base and pancakes for those who are on a gluten free diet. Rotis made out of jowar flour are quite common in India and have been in our cuisine since ages.
Apart from being gluten-free, it is also high in protein content and free of cholesterol. It has nutrients such as iron, phosphorus, thiamine and dietary fibre in it.
Read on to find out how healthy jowar is for you!
A cup of jowar has 12 g of dietary fibre in it. This meets 48% of the daily need of an average adult. In comparison with cereal grains such as barley and rice, jowar has a higher concentration of fibre. A fibre rich diet helps in lowering the risk of obesity, heart disease, diabetes, high cholesterol and digestive problems.
Jowar has 8.45 mg of iron in each cup. This meets 47% of the daily need of iron for women and more than 100% of the RDA for males. Iron is needed by the body to produce hemoglobin, the protein in red blood cells that carry oxygen to various parts of the body. Lack of iron can make you develop anemia. So, it is essential for you to ensure that you get sufficient amount of iron from your diet. You can absorb more iron from jowar if you club it with a source of vitamin C.
The body needs phosphorus to support the growth and maintenance of bones. It is also a vital part of the cell structures and has an important role to play in triggering the action of hormones and enzymes.
Even a single cup of jowar has 551 mg of phosphorus which equals 78% of the daily intake for an adult.
A single cup of jowar meets 38% of the recommended daily intake of thiamine and in women it meets 41% of their daily thiamine requirement. Thiamine is a vitamin that belongs to the B family and is called vitamin B1. The human body needs adequate amount of thiamine to support the proper functioning of the nervous and immune systems. It also has a role to play in energy metabolism and helps in synthesizing ATP. Including thiamine rich foods in your diet help lower the risk of heart failure, neurodegenerative issues like Alzheimer’s disease and diseases of the eye such as cataract.
I am sure that after reading this post you will happily include jowar in your diet. After all healthy and real food is always welcome!
You may also like reading-