New Delhi: Exams are around the corner, and as parents, you’re probably wondering how to keep your kids energized, focused, and stress-free. While everyone talks about oats, eggs, and nuts, let’s shift the spotlight to an ancient superfood that’s making a comeback—millet. These tiny grains are not just gluten-free and nutrient-dense but also packed with brain-boosting benefits that most people overlook. Here’s a list of the best millets for kids during exam season and their unique health perks that even nutrition enthusiasts might not know!
In an interaction with News9Live, Dr Ridhima Khamsera, a Clinical Dietician, spoke about the best millets for kids that can help them during exam season.
- Foxtail Millet: Foxtail millet is a powerhouse of iron and calcium, essential for maintaining energy levels and bone health during long study hours. But here’s the kicker: it’s rich in lecithin, a compound that supports brain function and memory retention. Swap rice with foxtail millet khichdi or upma to keep your child’s mind sharp.
- Finger Millet: Ragi is a well-known source of calcium, but did you know it’s also loaded with tryptophan? This amino acid helps produce serotonin, the “feel-good” hormone, which reduces exam stress and anxiety. Ragi porridge or laddoos can be a comforting snack to calm those pre-exam jitters.
- Barnyard Millet: Barnyard millet is a low-glycemic-index grain, meaning it releases energy slowly, keeping your child full and focused for longer. What’s fascinating is its high fiber and phosphorus content, which aids digestion and improves concentration. Try barnyard millet pancakes or pongal for a wholesome breakfast.
- Little Millet: Little millet is a hidden gem for brain health. It’s rich in B vitamins, especially B6 and folate, which are crucial for cognitive development and mental clarity. Its mild flavor makes it a versatile ingredient—use it in dosas, pulao, or even as a rice substitute.
- Kodo Millet: Kodo millet is a lesser-known grain that’s a treasure trove of antioxidants. These antioxidants combat oxidative stress, which can impair brain function during intense study sessions. Its high protein content also helps in muscle repair and growth. Kodo millet idlis or upma are great options for a protein-packed meal.
Why Millets?
Millets are not just safe for kids but are also easy to digest and hypoallergenic, making them perfect for exam season when stress can upset the stomach. Plus, their low glycemic index ensures sustained energy without sugar crashes. So, this exam season, ditch the usual snacks and introduce these ancient grains into your child’s diet. Not only will they perform better, but they’ll also feel happier and healthier. After all, good food is the secret to taking exams!
Pro Tip: Soak millets overnight to reduce phytic acid and enhance nutrient absorption. Your kids will thank you for the extra brainpower!
Board exams are to begin very soon and it is imperative for parents to ensure that kids fuel correctly for the finals. Here are 5 dietician-recommended millets that are good for kids. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
