Nutrition from Millets

Calcium
We need calcium for our bones. This statement is oftentimes interpreted as consuming sufficient

quantities of dietary calcium, mostly in the form of milk. However that is just one aspect. It is also

important that the calcium we eat is being absorbed by our bodies. Further, our lifestyle and diet

should not deplete the calcium in our bones.

A diet that consists of mostly acid-forming foods such as refined foods, processed foods, sugary

foods, glutinous foods leads to insufficient calcium, poor bone health and osteoporosis. In order for

us to survive, the blood always has neutral pH. If the body has to process acid-forming foods

continuously, in order to maintain the neutral pH of the blood, it draws calcium from the bones,

the mineral in our body that is most alkaline. Over time, our bones weaken as our body keeps

working to maintain the neutral pH.

Many doctors who work with their patients for regaining their health through dietary change are

turning towards plant-based sources for calcium. They provide an easily absorbable source of

calcium. Currently, most urban societies believe that milk is the main source of calcium. Consider

the calcium content in the following food products per 100 gram portion:

Cow’s Milk 120 mg

Almonds 234 mg
Sesame Seeds Unhulled 1160 mg
Ragi 344 mg
Chickpeas 150 mg

Data from Sharan India

Our body can only absorb 30% of the calcium in cow’s milk. Further, it is not easy for us to digest

the protein found in cow’s milk. This leads to an acidic environment in the body which results in

further depletion of calcium from our bones. From the above table, we can see that there are

healthier alternatives to milk which have a much higher calcium content. Ragi,  for instance, has a

very high calcium content. Further, being a millet, it is also non-glutinous and non acid-forming.

Adding ragi to your diet is a good way to get dietary calcium that your body can absorb.

Iron

The estimated average requirement of iron for children ranged from 5.6 to
11.0 mg/d in children aged 1–9y. For adolescents aged 10–17y, these ranged
from 10.8 to 18.4 mg/d and 15.4 to 18.5 mg/d for adolescent boys and girls,
respectively.